Bike 3 hours 61.5 miles
Good solid ride up and down Hines drive. Nice and sunny with moderate temps and practically no wind.
Run just over 8 miles in 1:06:xx, out to Newburgh Rd and back. Moderate pace just try to put in miles.
Friday, June 19, 2009
Wednesday
Swim at LRC 2000 yards as 20X100
I had to teach a tri clinic at REI afterwards so I didn't have time to run
I had to teach a tri clinic at REI afterwards so I didn't have time to run
Tuesday
Another good brick workout on Hines.
21.8 miles ~ 23.9mph 218 watts
6.2 mile run in about 49 min
Hard ride, just about no wind and 3 of us taking leads
Run moderate to start then picked it for the second loop
21.8 miles ~ 23.9mph 218 watts
6.2 mile run in about 49 min
Hard ride, just about no wind and 3 of us taking leads
Run moderate to start then picked it for the second loop
Monday, June 15, 2009
Monday Swim LCM
I started swimming in a different pool today, one that I've been waiting to open for a while now. It's a 50 meter pool at Clements Circle in Livonia. I've only swam LCM a few times so to get used to it I just swam a bunch of 200's. It sure is a long way to the other side :]
The pool is OK, water temp was good, it was a little cloudy but hey, it's long course and it's outside so that counts for a lot :) I'm hoping to swim there 3 days a week.
Anywho, 3000 meters as:
15X200 on 4:00. Came in anywhere from 3:30 to 3:45. First one and last one's were warm up and cool down.
I used a pull bouy and paddles on 2 of the 200's just to see how the timing was. I had a good time and the lifeguards were very nice about pulling in a lane line for me and keeping the kids out of the lap lane.
The pool is OK, water temp was good, it was a little cloudy but hey, it's long course and it's outside so that counts for a lot :) I'm hoping to swim there 3 days a week.
Anywho, 3000 meters as:
15X200 on 4:00. Came in anywhere from 3:30 to 3:45. First one and last one's were warm up and cool down.
I used a pull bouy and paddles on 2 of the 200's just to see how the timing was. I had a good time and the lifeguards were very nice about pulling in a lane line for me and keeping the kids out of the lap lane.
Sunday, June 14, 2009
Fri Sat Sun
Since I couldn't run on Thursday I decided to double on Friday.
Friday
Run 10 miles in the morning in 1:23:08 on Hines drive. Comfortable run, a little chilly and I dressed accordingly.
Swim 2000 yards at LRC
10X100 on 1:45
10X100 on 1:40
Run 10.3 miles in the afternoon after swimming. Around Newburgh lake 3 times running the trails off of the dirt road. I was tired after that :)
Saturday
I had a party to go to at Stoney Creek so I decided to bike and run out there.
Bike 35 miles in 1:46. Just steady riding, I hooked up with Gavin who was there for the same reason I was.
Run 6.5 miles in about 53 minutes. Easy run around Stoney Creek in the evening with Dave D.
Sunday
Bike 77.7 miles in 3:54. Up and down Hines drive 2 times plus a little more. Very nice day and I rode well :)
Run 1 mile to Hines. I was tired and got a ride home from Karen who was just finishing her workouts. This was a big 3 days for me and I just didn't have enough to do more.
Friday
Run 10 miles in the morning in 1:23:08 on Hines drive. Comfortable run, a little chilly and I dressed accordingly.
Swim 2000 yards at LRC
10X100 on 1:45
10X100 on 1:40
Run 10.3 miles in the afternoon after swimming. Around Newburgh lake 3 times running the trails off of the dirt road. I was tired after that :)
Saturday
I had a party to go to at Stoney Creek so I decided to bike and run out there.
Bike 35 miles in 1:46. Just steady riding, I hooked up with Gavin who was there for the same reason I was.
Run 6.5 miles in about 53 minutes. Easy run around Stoney Creek in the evening with Dave D.
Sunday
Bike 77.7 miles in 3:54. Up and down Hines drive 2 times plus a little more. Very nice day and I rode well :)
Run 1 mile to Hines. I was tired and got a ride home from Karen who was just finishing her workouts. This was a big 3 days for me and I just didn't have enough to do more.
Friday, June 12, 2009
This week so far
This week so far
Monday
Swim 3000 yards at LRC
1100 warm up
5X200 on 3:30 coming in ~2:55 to 3:00
5X100 on 1:45
400 cool down
Tuesday
Run 3.1 miles in ~26 min
21.8 miles in 54 minutes
6.2 miles in 48:30
Run 1 was easy to get legs moving
Bike was hard, I was a little frustrated with how the pacing was going and how some people were sitting and not taking a lead when it was obvious that the leader was tired. That left the people that wanted to push the pace out of the rotation. Dan and I jumped up in front a few times to push the pace but when we rotated back the same things happened again. Near Newburg road I went up the hill hard and put a small gap on the next rider. I by chance made the light while everyone else got caught, instead of waiting for them I decided to go on by myself and try to hold them off. I got caught by some lights and made others but I did manage to stay in front by a little bit.
Run 2 I planned to do some intervals since I need to work on run speed a bit. 1 mile moderate then 5X.5 miles hard with .5 mile moderate recovery was the plan while holding the hard ones just under 7 min/mile. It worked out well and Dan and I completed them as planned. We got a .7 mile cool down which was perfect.
Wednesday
Swim 3100 at LCR
Thursday
Off…I planned on running long but it rained all day and I was unable to get it done. I decided to rest and go to Karen’s house J
Monday
Swim 3000 yards at LRC
1100 warm up
5X200 on 3:30 coming in ~2:55 to 3:00
5X100 on 1:45
400 cool down
Tuesday
Run 3.1 miles in ~26 min
21.8 miles in 54 minutes
6.2 miles in 48:30
Run 1 was easy to get legs moving
Bike was hard, I was a little frustrated with how the pacing was going and how some people were sitting and not taking a lead when it was obvious that the leader was tired. That left the people that wanted to push the pace out of the rotation. Dan and I jumped up in front a few times to push the pace but when we rotated back the same things happened again. Near Newburg road I went up the hill hard and put a small gap on the next rider. I by chance made the light while everyone else got caught, instead of waiting for them I decided to go on by myself and try to hold them off. I got caught by some lights and made others but I did manage to stay in front by a little bit.
Run 2 I planned to do some intervals since I need to work on run speed a bit. 1 mile moderate then 5X.5 miles hard with .5 mile moderate recovery was the plan while holding the hard ones just under 7 min/mile. It worked out well and Dan and I completed them as planned. We got a .7 mile cool down which was perfect.
Wednesday
Swim 3100 at LCR
Thursday
Off…I planned on running long but it rained all day and I was unable to get it done. I decided to rest and go to Karen’s house J
Fri Sat Sun
Friday
Swim 2500 yards at Livonia Rec center
Run 5.1 miles on Hines Drive. Just out and back on normal loop.
Sat
Swim 1500 meters open water in about 30 min at Island Lake Rec area.
Bike 13.7 miles in ~45 min. Easy around the park to get legs spinning and rest up for the race on Sunday
Club party afterwards
Sun
Ann Arbor Triathlon
Swim 800 meters 14:30
Bike 14.3 in about 38 min
Run 5.2 miles in 39:20
Swim went good, I started on the inside and had clear water to swim in. I stayed out of trouble, swam brisk for the first few hundred meters then settled into a comfortable pace. I went around both turns on the inside with no incident and then picked up the pace on the way back. I felt strong and swam 50 strokes hard/30 strokes moderate. I probably passed 3 or 4 people on the way back.
Came out of the water comfortable but the run up to transition had me a little winded. T1 was quicker than I expected at 2:00.
The bike went well too. I was cold to start but then warmed up nicely. Started smooth then picked it up to a comfortable fast pace. By the time I got to Doyle Rd I was riding pretty strong and had to pick my way through many people and even had to pass a van on the road cuz he was blocking me. I probably lost 20 or 30 seconds because of that incident. I came off the bike into a large crowd of people and had to maneuver between them. It slowed me down a little but I was fine with it.
T2 went pretty good, I had a little issue getting the twigs off of my feet but I got my socks and shoes on in a hurry and ran hard out of transition.
I planned on running hard in the beginning instead of pacing myself out from start to finish. I don’t have the run speed others have so I decided to take every bit of speed I had from the beginning and hold on the best I could. Crooked Hill was tough, I wish I could have gone quicker up it but that was all I had. I wore my foot pod for my RS400 so I knew how fast I was going all of the time. I was surprised to see that on much of the course I was running in the high 6’s and low 7’s. The real steep hills had me in the 10’s. On the little dirt road section I felt good and went with the speed, settled down on the hills but still was going as hard as I could. By the time I got to Hankard Rd I still felt good. Going up that hill was a little tough and slowed me down to 8:30’s for a min or so. At the top I got back down into the low 7’s high 6’s all the way to the finish. 39:20 is over a minute faster than last year while overall I was about 2 min faster than last year.
I felt pretty good about my effort and managed 6th place out of 50 in my Age Group. The top 5 guys ran over a min/mile faster than I did so I’ve still got some work to do with run speed. It was a good race and once again pointed out where my weaknesses are.
Swim 2500 yards at Livonia Rec center
Run 5.1 miles on Hines Drive. Just out and back on normal loop.
Sat
Swim 1500 meters open water in about 30 min at Island Lake Rec area.
Bike 13.7 miles in ~45 min. Easy around the park to get legs spinning and rest up for the race on Sunday
Club party afterwards
Sun
Ann Arbor Triathlon
Swim 800 meters 14:30
Bike 14.3 in about 38 min
Run 5.2 miles in 39:20
Swim went good, I started on the inside and had clear water to swim in. I stayed out of trouble, swam brisk for the first few hundred meters then settled into a comfortable pace. I went around both turns on the inside with no incident and then picked up the pace on the way back. I felt strong and swam 50 strokes hard/30 strokes moderate. I probably passed 3 or 4 people on the way back.
Came out of the water comfortable but the run up to transition had me a little winded. T1 was quicker than I expected at 2:00.
The bike went well too. I was cold to start but then warmed up nicely. Started smooth then picked it up to a comfortable fast pace. By the time I got to Doyle Rd I was riding pretty strong and had to pick my way through many people and even had to pass a van on the road cuz he was blocking me. I probably lost 20 or 30 seconds because of that incident. I came off the bike into a large crowd of people and had to maneuver between them. It slowed me down a little but I was fine with it.
T2 went pretty good, I had a little issue getting the twigs off of my feet but I got my socks and shoes on in a hurry and ran hard out of transition.
I planned on running hard in the beginning instead of pacing myself out from start to finish. I don’t have the run speed others have so I decided to take every bit of speed I had from the beginning and hold on the best I could. Crooked Hill was tough, I wish I could have gone quicker up it but that was all I had. I wore my foot pod for my RS400 so I knew how fast I was going all of the time. I was surprised to see that on much of the course I was running in the high 6’s and low 7’s. The real steep hills had me in the 10’s. On the little dirt road section I felt good and went with the speed, settled down on the hills but still was going as hard as I could. By the time I got to Hankard Rd I still felt good. Going up that hill was a little tough and slowed me down to 8:30’s for a min or so. At the top I got back down into the low 7’s high 6’s all the way to the finish. 39:20 is over a minute faster than last year while overall I was about 2 min faster than last year.
I felt pretty good about my effort and managed 6th place out of 50 in my Age Group. The top 5 guys ran over a min/mile faster than I did so I’ve still got some work to do with run speed. It was a good race and once again pointed out where my weaknesses are.
Thursday, June 04, 2009
Thursday 6-4
Run during lunch on the hilly route 5.2 miles 42:20 but I didn’t hit it that hard cuz I was planning on biking long after work.
Bike long on Hines Drive
74.4 miles in 3:37Very very nice day to ride, temp in the high 60’s and sunny. Started off easy for the first 25 minutes then rode steady for the rest of the ride. The last hour was the strongest of the ride.
Bike long on Hines Drive
74.4 miles in 3:37Very very nice day to ride, temp in the high 60’s and sunny. Started off easy for the first 25 minutes then rode steady for the rest of the ride. The last hour was the strongest of the ride.
Tuesday, June 02, 2009
Monday – Tuesday
Monday
Swim 2000 yards at LRC. First time back in the pool for about 10 days so I took it easy.
WU 200S 100K 200S 100K 200S
300 Pull w/paddles
7X100 on 1:45
100 kick
100 easy swim
Tuesday
Amy’s brick with a little more.
Run 6.2 miles in ~ 49 min
Bike 21.8 miles in ~55 min (IF 1.037…a little bit of a NP buster)
Run 6.2 miles in ~ 47 min
Moderate run to start while holding back cuz I knew there was a long way to go. Still went a little faster than planned.
Next the bike ride was plenty fast with Dan, Jacob, Amy and me trading leads. That was the fastest that I’ve ridden this ride. Normally I lead a lot of the ride near 200 to 210 watts. This time in order to keep the pace I was riding ~240 watts to hold 25 to 27 mph. Dan and I finished together at just over 55 min. Previously I had ridden a 56 only once before.
Ran a second time with Dan and Jacob, planned on running the first lap (5K) at 8 to 8:10 but wound up near 7:40 (23:40). The Second lap was a little quicker near 7:30 (23:20).
The run paces were a bit quick for me but I suppose that’s a good thing cuz it makes me work harder at something I’m not that good at. Hopefully it will make me faster in all of my run distances.
Swim 2000 yards at LRC. First time back in the pool for about 10 days so I took it easy.
WU 200S 100K 200S 100K 200S
300 Pull w/paddles
7X100 on 1:45
100 kick
100 easy swim
Tuesday
Amy’s brick with a little more.
Run 6.2 miles in ~ 49 min
Bike 21.8 miles in ~55 min (IF 1.037…a little bit of a NP buster)
Run 6.2 miles in ~ 47 min
Moderate run to start while holding back cuz I knew there was a long way to go. Still went a little faster than planned.
Next the bike ride was plenty fast with Dan, Jacob, Amy and me trading leads. That was the fastest that I’ve ridden this ride. Normally I lead a lot of the ride near 200 to 210 watts. This time in order to keep the pace I was riding ~240 watts to hold 25 to 27 mph. Dan and I finished together at just over 55 min. Previously I had ridden a 56 only once before.
Ran a second time with Dan and Jacob, planned on running the first lap (5K) at 8 to 8:10 but wound up near 7:40 (23:40). The Second lap was a little quicker near 7:30 (23:20).
The run paces were a bit quick for me but I suppose that’s a good thing cuz it makes me work harder at something I’m not that good at. Hopefully it will make me faster in all of my run distances.
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