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.
Showing posts with label brick. Show all posts
Showing posts with label brick. Show all posts
Friday, June 19, 2009
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
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
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.
Wednesday, May 27, 2009
Tuesday…Back at it
I rode the Tuesday brick with FAST and was a little concerned with how I would feel. My plan was to ride as I felt and only run 1 loop around the lake, normally I will run 1 loop before the bike and 2 loops afterwards.
Bike: I felt pretty good after about 7 miles and just went with it. Finished the 22 miles in just over 1 hour while getting caught by almost every light L
Run: Like I said, just one loop so I went a little quicker and ran the extra trails behind the lake. 3.35 miles in just over 25 min so about 7:30 miles which is quick for me.
I’m planning on biking about 4 hours and running around 20 miles this week. Swimming will be as I feel but hopefully about 3 times in the water. Next week I should be up near my normal volume with a sprint race on 6/7.
Bike: I felt pretty good after about 7 miles and just went with it. Finished the 22 miles in just over 1 hour while getting caught by almost every light L
Run: Like I said, just one loop so I went a little quicker and ran the extra trails behind the lake. 3.35 miles in just over 25 min so about 7:30 miles which is quick for me.
I’m planning on biking about 4 hours and running around 20 miles this week. Swimming will be as I feel but hopefully about 3 times in the water. Next week I should be up near my normal volume with a sprint race on 6/7.
Thursday, May 14, 2009
5/14/09 this week so far
This week so far:
Mon
Swim with LALA 3100 yards 1:00
Swam really well, and since it was freestyle day I was happy.
Tue
Amy’s brick
Run 3.1 25:06
Bike 21.9 56:49
Run 6.2 48:23 Mod first loop, faster second loop
Felt really strong through the whole workout. A local roadie (John) rode with us and helped me push the pace. The second loop of the run I felt great and opened it up a bit.
Wed
Swim 2500 in :50 with LALA
Felt tired and skipped a few 50's of stroke work
Thu
Run Long 13.1 miles 1:46:48 as:
35 min easy
15 min zone 2
10 min zone 3
Finish as I feel
Felt good and had to hold back on the first 35 min. The next 15 was comfortable and the next 10 was just above comfortable. It was easy to run back a little quicker since my legs were used to running faster
Mon
Swim with LALA 3100 yards 1:00
Swam really well, and since it was freestyle day I was happy.
Tue
Amy’s brick
Run 3.1 25:06
Bike 21.9 56:49
Run 6.2 48:23 Mod first loop, faster second loop
Felt really strong through the whole workout. A local roadie (John) rode with us and helped me push the pace. The second loop of the run I felt great and opened it up a bit.
Wed
Swim 2500 in :50 with LALA
Felt tired and skipped a few 50's of stroke work
Thu
Run Long 13.1 miles 1:46:48 as:
35 min easy
15 min zone 2
10 min zone 3
Finish as I feel
Felt good and had to hold back on the first 35 min. The next 15 was comfortable and the next 10 was just above comfortable. It was easy to run back a little quicker since my legs were used to running faster
Week ending 5/10/09
A pretty busy week with trying to be ready for TTT Camp. Things just didn’t work out for swimming and I didn’t swim at all.
Mon
Off, I was wiped out from the HIM sim on Sunday
Tue
Amy’s brick at Newburg point
3.4 mile run in 27:30
21.8 mile bike in 58:00
6.2 mile run in 48:50 Moderate first loop, faster second loop
Wed
Run 3 miles in 25:31
Thu
Off
Fri
Travel to Portsmouth for TTT Camp
Run on Lampback trail 6.2 miles in 53:23 cuz it was raining and we couldn’t bike.
Sat
Bike in morning on out and back route 1:25:04
Bike in late morning on HIM course 2:18:27
Run 6.5 miles on Lampback
Bike in afternoon on Thompson Hill course 2:09:49
Sun
Bike in morning on out and back course 1:37:36
Run 3.6 miles on Lampback
Bike in afternoon on shortened HIM course 1:30:16
Mon
Off, I was wiped out from the HIM sim on Sunday
Tue
Amy’s brick at Newburg point
3.4 mile run in 27:30
21.8 mile bike in 58:00
6.2 mile run in 48:50 Moderate first loop, faster second loop
Wed
Run 3 miles in 25:31
Thu
Off
Fri
Travel to Portsmouth for TTT Camp
Run on Lampback trail 6.2 miles in 53:23 cuz it was raining and we couldn’t bike.
Sat
Bike in morning on out and back route 1:25:04
Bike in late morning on HIM course 2:18:27
Run 6.5 miles on Lampback
Bike in afternoon on Thompson Hill course 2:09:49
Sun
Bike in morning on out and back course 1:37:36
Run 3.6 miles on Lampback
Bike in afternoon on shortened HIM course 1:30:16
Sunday, May 03, 2009
Sunday Run Bike Run - 2nd try
After bonking on my last attempt of Gordo's HIM sim I tried it again.
45 min run 5.3 miles HR 134
2:30 bike 47.4 miles HR 132 (30 min ~155 watts, 20 min ~175 watts, 30 min~155 watts, 20 min~175 watts, 30 min~155 watts, 10 min ~180 watts, 10 min cool down)
45 min run 5.6 miles HR 144
Felt pretty good for the whole thing but I wasn't sure what to expect for the second run. I ran 23 min out steady and did my best to come back in 22 min. I was able to and was quite comfortable doing so.
I changed my nutrition since the last time I did this. I have been using using Infinit's "Heat Mix" for the last 2 weeks with very good results. I had used that formula at a race a few years ago and I remembered that it was easy to drink and settled my stomach so I wanted to give it a try again.
The formula has a little over 200 calories per 20 oz of drink and I've found that I'm not using as much GU as before. Yesterday 1 drank 3 bottles and ate 1 GU in 3.5 hours on the bike. Today I drank 2 bottles on the bike with 1 GU in 2.5 hours, 1 GU after the first run and before the second run. I also drank about half a bottle before the second run and didn't have any sloshing around in my stomach.. I carried to GU's on the second run in case I bonked but I was well fueled and didn't need them.
That was a little confusing, I'll try again this way.
45 min run
1 GU
2.5 hr bike 2 bottle Infinit + 1 GU
1GU + 1/2 bottle Infinit
45 min run
finished the drink I had left over after the run
I also used my race wheels today to get some time on them. The same rear wheel as last year and a new Jet 60 front for this year. I got some aftermarket stickers that I think look cool.
Sunday, April 19, 2009
The rest of the week ending 4/19/09
Thu
Run Bike Run on the normal tuesday brick course, Hines was not flooded where is was the day before.
Run 3.1 miles 25:15
Bike 22.0 miles 1:03
Run 6.2 miles 48:46, ran faster on the second 5K. I felt good
Fri
Swim at Livonia Rec center
2000 yards
10X200 on 3:30
Not really hard, came in 2:55 to 3:00 most of the time. Last 200 was a cool down
Bike on Hines, planned a moderately quick ride which turned into a warm up and 30 min TT with a friend in pursuit. I won the sprint points but couldn't hold off the finish points :)
22.2 miles 1:06:55
Sat
Swim with FAST
3300 yards in about 1:15
Hard sets of 100 mixed up with other stuff.
Run, Bike at Island Lake
Planned on doing a Gordo Brick but I was unable to do the second run. I was so thirsty and tired that I stopped earlier than planned.
Run 45 min 5.44 miles
Bike 45.5 miles 2:11
It was a good day, like usual I learned a bit about myself with this workout.
Sun
Run long
16.1 miles in 2:13:44
75 min easy/mod
20 min at 7:50
10 min easy/mod
20 min at 7:40
Finish easy/mod
Felt good for the whole run, I started conservative since I knew I would be running fast on the way back. 8 miles in 1:09 and the last 8.1 in 1:04:44.
Run Bike Run on the normal tuesday brick course, Hines was not flooded where is was the day before.
Run 3.1 miles 25:15
Bike 22.0 miles 1:03
Run 6.2 miles 48:46, ran faster on the second 5K. I felt good
Fri
Swim at Livonia Rec center
2000 yards
10X200 on 3:30
Not really hard, came in 2:55 to 3:00 most of the time. Last 200 was a cool down
Bike on Hines, planned a moderately quick ride which turned into a warm up and 30 min TT with a friend in pursuit. I won the sprint points but couldn't hold off the finish points :)
22.2 miles 1:06:55
Sat
Swim with FAST
3300 yards in about 1:15
Hard sets of 100 mixed up with other stuff.
Run, Bike at Island Lake
Planned on doing a Gordo Brick but I was unable to do the second run. I was so thirsty and tired that I stopped earlier than planned.
Run 45 min 5.44 miles
Bike 45.5 miles 2:11
It was a good day, like usual I learned a bit about myself with this workout.
Sun
Run long
16.1 miles in 2:13:44
75 min easy/mod
20 min at 7:50
10 min easy/mod
20 min at 7:40
Finish easy/mod
Felt good for the whole run, I started conservative since I knew I would be running fast on the way back. 8 miles in 1:09 and the last 8.1 in 1:04:44.
Friday, April 10, 2009
Thursday Run Bike Run
Run 5K out to my turnaround on Hines.
25:56 easy running to get warmed up. It appeared that I didn't have any speed anyway.
Bike 23 miles 1:11:xx on Hines drive.
4X10 min @ FTP 4 min rests (222, 223, 204, 206) plus warm up and cool down. The second two I had some fairly long downhills that made it difficult to keep the power high since I don't really have enough gear to do so. I felt fairly strong for the whole ride though.
Shawn came up behind me on one of the intervals and surprised me, when I finished the interval I rode back and talked with him, Roman, and Jay during the rest period.
Run 6.4 miles in 52:39, moderate on the way out and MP on the way back. I saw Karen with about 1 mile to go so I stopped and talked for a minute.
The second run was unusual in that I didn't run fast cuz my legs were physically tired and I didn't have the strength to turn them over faster. Usually I have an overall tiredness or lack of energy that prevents me from going faster.
25:56 easy running to get warmed up. It appeared that I didn't have any speed anyway.
Bike 23 miles 1:11:xx on Hines drive.
4X10 min @ FTP 4 min rests (222, 223, 204, 206) plus warm up and cool down. The second two I had some fairly long downhills that made it difficult to keep the power high since I don't really have enough gear to do so. I felt fairly strong for the whole ride though.
Shawn came up behind me on one of the intervals and surprised me, when I finished the interval I rode back and talked with him, Roman, and Jay during the rest period.
Run 6.4 miles in 52:39, moderate on the way out and MP on the way back. I saw Karen with about 1 mile to go so I stopped and talked for a minute.
The second run was unusual in that I didn't run fast cuz my legs were physically tired and I didn't have the strength to turn them over faster. Usually I have an overall tiredness or lack of energy that prevents me from going faster.
Tuesday, September 09, 2008
Tuesday Brick
I did my best to keep from spiking my power and I did it for the most part expect for one small section where I was trying to make a light.
Fun ride, held back to keep power under 175 watts but went up to 220 for the hills.
Ran 1 loop around the lake afterwards in 24:15 (3.1 miles) Not fast but I did 6X20 second pickups while on the loop.
Entire workout (169 watts):
Duration: 1:02:52 (1:03:51)
Work: 632 kJ
TSS: 71 (intensity factor 0.826)
Norm Power: 177
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.688 mi
Min Max Avg
Power: 0 370 169 watts
Cadence: 29 138 84 rpm
Speed: 0 31.1 20.8 mph
Pace 1:56 0:00 2:53 min/mi
Hub Torque: 0 251 51 lb-in
Crank Torque: 0 800 171 lb-in
Fun ride, held back to keep power under 175 watts but went up to 220 for the hills.
Ran 1 loop around the lake afterwards in 24:15 (3.1 miles) Not fast but I did 6X20 second pickups while on the loop.
Entire workout (169 watts):
Duration: 1:02:52 (1:03:51)
Work: 632 kJ
TSS: 71 (intensity factor 0.826)
Norm Power: 177
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.688 mi
Min Max Avg
Power: 0 370 169 watts
Cadence: 29 138 84 rpm
Speed: 0 31.1 20.8 mph
Pace 1:56 0:00 2:53 min/mi
Hub Torque: 0 251 51 lb-in
Crank Torque: 0 800 171 lb-in
Tuesday, September 02, 2008
Tuesday - Amy's brick
Training as usual, I got the work done.
Run 3.1 miles in 25:30 easy running getting warmed up for the bike ride.
Bike 21.8 miles 58:27 184 watts NP 199 watts.
Good strong ride, I did most of the leading but still felt strong for sprints if I wanted. My plan was to ride as close to 200 watts as possible and not tail off at the end.
Run 6.2 miles in 49:15, first loop at 25:05 and second loop at 24:10.
Moderate paced first lap and quicker on the second. I didn't seem to have the same speed as earlier in the season but I've also moved my long run from Wednesday to Sunday so I'm not as rested for this workout as I have been in the past
Run 3.1 miles in 25:30 easy running getting warmed up for the bike ride.
Bike 21.8 miles 58:27 184 watts NP 199 watts.
Good strong ride, I did most of the leading but still felt strong for sprints if I wanted. My plan was to ride as close to 200 watts as possible and not tail off at the end.
Run 6.2 miles in 49:15, first loop at 25:05 and second loop at 24:10.
Moderate paced first lap and quicker on the second. I didn't seem to have the same speed as earlier in the season but I've also moved my long run from Wednesday to Sunday so I'm not as rested for this workout as I have been in the past
Saturday, August 30, 2008
A few more days in one post
Wednesday
Swim 2200 yards during lunch
Bike right after work 3 hours easy pace for endurance.
Entire workout (142 watts):
Duration: 3:01:15
Work: 1529 kJ
TSS: 164 (intensity factor 0.74)
Norm Power: 152
VI: 1.07
Distance: 58.228 mi
Min Max Avg
Power: 0 698 142 watts
Cadence: 29 113 84 rpm
Speed: 0 32.9 19.4 mph
Pace 1:49 0:00 3:06 min/mi
Hub Torque: 0 495 53 lb-in
Crank Torque: 0 898 149 lb-in
Thursday off for personal reasons
Friday
Run 5.1 miles easy pace
Bike 1:20 out to Beck and 7 mile road, moderage pace. Antonio hooked up with me.
Run 5.1 miles again moderate pace
Power-Tap #1:
Duration: 1:20:47
Work: 737 kJ
TSS: 93.4 (intensity factor 0.842)
Norm Power: 173
VI: 1.11
Distance: 25.641 mi
Min Max Avg
Power: 0 404 155 watts
Cadence: 33 105 85 rpm
Speed: 0 33.9 19.2 mph
Pace 1:46 0:00 3:08 min/mi
Hub Torque: 0 365 59 lb-in
Crank Torque: 0 581 167 lb-in
Saturday
Swim 2 laps of Trout Lake ~ 3000 yards ~ 60 minutes
Bike 2 hours on Hilly Island Lake Kensington route. Rode with Antonio again.
Entire workout (145 watts):
Duration: 2:09:48
Work: 1127 kJ
TSS: 150 (intensity factor 0.834)
Norm Power: 171
VI: 1.18
Distance: 41.008 mi
Min Max Avg
Power: 0 555 145 watts
Cadence: 34 105 84 rpm
Speed: 0 34.7 19.0 mph
Pace 1:44 0:00 3:10 min/mi
Hub Torque: 0 292 61 lb-in
Crank Torque: 0 565 162 lb-in
Swim 2200 yards during lunch
Bike right after work 3 hours easy pace for endurance.
Entire workout (142 watts):
Duration: 3:01:15
Work: 1529 kJ
TSS: 164 (intensity factor 0.74)
Norm Power: 152
VI: 1.07
Distance: 58.228 mi
Min Max Avg
Power: 0 698 142 watts
Cadence: 29 113 84 rpm
Speed: 0 32.9 19.4 mph
Pace 1:49 0:00 3:06 min/mi
Hub Torque: 0 495 53 lb-in
Crank Torque: 0 898 149 lb-in
Thursday off for personal reasons
Friday
Run 5.1 miles easy pace
Bike 1:20 out to Beck and 7 mile road, moderage pace. Antonio hooked up with me.
Run 5.1 miles again moderate pace
Power-Tap #1:
Duration: 1:20:47
Work: 737 kJ
TSS: 93.4 (intensity factor 0.842)
Norm Power: 173
VI: 1.11
Distance: 25.641 mi
Min Max Avg
Power: 0 404 155 watts
Cadence: 33 105 85 rpm
Speed: 0 33.9 19.2 mph
Pace 1:46 0:00 3:08 min/mi
Hub Torque: 0 365 59 lb-in
Crank Torque: 0 581 167 lb-in
Saturday
Swim 2 laps of Trout Lake ~ 3000 yards ~ 60 minutes
Bike 2 hours on Hilly Island Lake Kensington route. Rode with Antonio again.
Entire workout (145 watts):
Duration: 2:09:48
Work: 1127 kJ
TSS: 150 (intensity factor 0.834)
Norm Power: 171
VI: 1.18
Distance: 41.008 mi
Min Max Avg
Power: 0 555 145 watts
Cadence: 34 105 84 rpm
Speed: 0 34.7 19.0 mph
Pace 1:44 0:00 3:10 min/mi
Hub Torque: 0 292 61 lb-in
Crank Torque: 0 565 162 lb-in
Wednesday, August 27, 2008
Tuesday 8/26
A little tired but still good. Just this week and the next untill I let off for Pineman.
Amy's brick night
Run 3.1 miles 25:30 easy run to warm up
Bike 21.8 miles 58 min 183 watts NP 204, I hit the hills fairly hard.
Run 6.2 miles 49:43, brisk working on Daniels M pace (HIM run pace)
Very nice outside, a little on the cool side. It is definitely getting darker earlier now
Amy's brick night
Run 3.1 miles 25:30 easy run to warm up
Bike 21.8 miles 58 min 183 watts NP 204, I hit the hills fairly hard.
Run 6.2 miles 49:43, brisk working on Daniels M pace (HIM run pace)
Very nice outside, a little on the cool side. It is definitely getting darker earlier now
Wednesday, August 20, 2008
Monday Tuesday
Monday
Run 5.1 miles during lunch on hilly route ~43 minutes
Swim 3100 Base and LT intervals
Tuesday
Run 3.1 miles M pace
Bike 21.8 hard AP 193 watts NP 210
Run 6.2 miles M pace
Run 5.1 miles during lunch on hilly route ~43 minutes
Swim 3100 Base and LT intervals
Tuesday
Run 3.1 miles M pace
Bike 21.8 hard AP 193 watts NP 210
Run 6.2 miles M pace
Sunday, July 06, 2008
Thursday - Friday and the Weekend
Thursday
Swim 2900 yards
Bike 1:30 out to 7 and Beck road. Nothing special just riding.
Friday
Swim 2000 meters, kind of tired and just getting pool time.
Saturday
I wanted to pace out my HIM bike strategy so I did Gordo's HIM sim again.
Plan was to ride the first 1:15 of the bike under 170 watts and the second 1:15 under 180 watts
Run 45 min 5.35 miles smooth just under long run pace
Bike 2:30 - 1:15 at 168 watts, second 1:15 at 178 watts TSS 168 ~ 53 miles
Run 48:09 6.0 miles close to HIM run pace
I pretty much nailed the pacing on the power side, the course was a little hilly and I wasn't using race wheels so the speed was a little slower that what I would expect to see at Muncie and Steelhead. The second run I felt very strong, I felt that had I been running 13.1 miles I could have picked it up for the second half of the run.
Sunday
Run on track but I was tired. Note to self, don't do track intervals the day after a race sim :P
Warm up 1.5 miles
6X400 with 400 recovery
cool down
Bike
1 hour 20.2 miles
I felt very good on the bike despite how I felt on the track but it was still just a leisurely ride.
So bike pacing at Muncie this weekend is the Key reason I'm going. Planning on riding exactly as I did on Saturday. On a normal day I should be in near 2:30. With a 32 to 35 min swim and a 1:45 run I should come in just over 4:50, that would be a very good race for me.
Swim 2900 yards
Bike 1:30 out to 7 and Beck road. Nothing special just riding.
Friday
Swim 2000 meters, kind of tired and just getting pool time.
Saturday
I wanted to pace out my HIM bike strategy so I did Gordo's HIM sim again.
Plan was to ride the first 1:15 of the bike under 170 watts and the second 1:15 under 180 watts
Run 45 min 5.35 miles smooth just under long run pace
Bike 2:30 - 1:15 at 168 watts, second 1:15 at 178 watts TSS 168 ~ 53 miles
Run 48:09 6.0 miles close to HIM run pace
I pretty much nailed the pacing on the power side, the course was a little hilly and I wasn't using race wheels so the speed was a little slower that what I would expect to see at Muncie and Steelhead. The second run I felt very strong, I felt that had I been running 13.1 miles I could have picked it up for the second half of the run.
Sunday
Run on track but I was tired. Note to self, don't do track intervals the day after a race sim :P
Warm up 1.5 miles
6X400 with 400 recovery
cool down
Bike
1 hour 20.2 miles
I felt very good on the bike despite how I felt on the track but it was still just a leisurely ride.
So bike pacing at Muncie this weekend is the Key reason I'm going. Planning on riding exactly as I did on Saturday. On a normal day I should be in near 2:30. With a 32 to 35 min swim and a 1:45 run I should come in just over 4:50, that would be a very good race for me.
Tuesday, July 01, 2008
Tuesday
Amy's brick
Run 3.1 miles in 25:30 to get warmed up
Bike 16 minutes before the main ride
Bike 21.8 miles in just over 56 minutes stoplights included, by myself.
Run 6.2 miles in 49:10. First 5K at 8:10 pace, second 5K just under 8:00 or M pace
I got a pinch flat on the bike ride and did my best to catch the leaders. I caught 2 minutes on them in 20 miles but that was the best I could do. I rode as hard as I could just making sure I was over 200 watts for most of the time and over 300 climbing. I finished 3 minutes behind them, not bad for 1 rider against 4.
The run I took out easy, a little under my long run pace. My PE was probably 5 out of 10. The second loop I just wanted to run M pace or just under 8 min/mile. I was fairly tired by then and the PE went up to about 7. It had cooled off a little bit so it was a pleasant run.
Run 3.1 miles in 25:30 to get warmed up
Bike 16 minutes before the main ride
Bike 21.8 miles in just over 56 minutes stoplights included, by myself.
Run 6.2 miles in 49:10. First 5K at 8:10 pace, second 5K just under 8:00 or M pace
I got a pinch flat on the bike ride and did my best to catch the leaders. I caught 2 minutes on them in 20 miles but that was the best I could do. I rode as hard as I could just making sure I was over 200 watts for most of the time and over 300 climbing. I finished 3 minutes behind them, not bad for 1 rider against 4.
The run I took out easy, a little under my long run pace. My PE was probably 5 out of 10. The second loop I just wanted to run M pace or just under 8 min/mile. I was fairly tired by then and the PE went up to about 7. It had cooled off a little bit so it was a pleasant run.
Tuesday, June 24, 2008
Monday Tuesday
I got rained out of the pool on Monday and had to move indoors, then got booted out of the indoor pool cuz of lightning so I only got about 1200 yards in.
Tuesday - easier like planned
Edit: I ran 3.1 miles before biking. Somewhere around 25 minutes
Bike 21.8 miles 58 minutes 173 watts NP 190 watts. I stuck with the group and lead less than half of the ride as opposed to the last few weeks where I lead 90% of the ride.
Run 6.2 miles 49 minutes, first loop near 8:10, second loop a little quicker. Just trying to stay strong for thursday.
Tuesday - easier like planned
Edit: I ran 3.1 miles before biking. Somewhere around 25 minutes
Bike 21.8 miles 58 minutes 173 watts NP 190 watts. I stuck with the group and lead less than half of the ride as opposed to the last few weeks where I lead 90% of the ride.
Run 6.2 miles 49 minutes, first loop near 8:10, second loop a little quicker. Just trying to stay strong for thursday.
Wednesday, June 11, 2008
Tuesday 6/10/08
Run Bike Run again...getting back to my basic week.
Run 2 miles easy about 16 minutes
Bike on Hines Drive 21.8 miles 56:55 199 watts NP 214
Fairly windy but we had a small group to ride change leads with
Run 2 loops around Newburgh Lake 6.2 miles about 49 minutes
1st loop moderate
2nd loop harder
HR seemed higher today than normal...I get the data soon.
Bike info
Entire workout (199 watts):
Duration: 56:55
Work: 677 kJ
TSS: 102.9 (intensity factor 1.044)
Norm Power: 214
VI: 1.08
Distance: 21.849 mi
-------Min Max Avg
Power: 0 937 199 watts
Cadence: 25 109 87 rpm
Speed: 2.2 32.1 23.1 mph
Pace 1:52 26:49 2:36 min/mi
Hub Torque: 0 484 62 lb-in
Crank Torque: 0 899 202 lb-in
Run 2 miles easy about 16 minutes
Bike on Hines Drive 21.8 miles 56:55 199 watts NP 214
Fairly windy but we had a small group to ride change leads with
Run 2 loops around Newburgh Lake 6.2 miles about 49 minutes
1st loop moderate
2nd loop harder
HR seemed higher today than normal...I get the data soon.
Bike info
Entire workout (199 watts):
Duration: 56:55
Work: 677 kJ
TSS: 102.9 (intensity factor 1.044)
Norm Power: 214
VI: 1.08
Distance: 21.849 mi
-------Min Max Avg
Power: 0 937 199 watts
Cadence: 25 109 87 rpm
Speed: 2.2 32.1 23.1 mph
Pace 1:52 26:49 2:36 min/mi
Hub Torque: 0 484 62 lb-in
Crank Torque: 0 899 202 lb-in
Wednesday, May 07, 2008
Monday Tuesday
I took is easy on the swim monday. LALA had an open lane so I used it for a while.
Monday
400 warm up then 10X100 on 1:45
Swam down a little and got out. I was pretty tired :(
Tuesday
Much better rested and ready for the Tuesday Brick
Bike pretty quick and consistant. Went out a little conservative in the beginning targeting just over 170 watts and under 250 for the small hills. After the first turn around I felt pretty good so I bumped up to 180 watts for the flats.
Entire workout (184 watts):
Duration: 58:39
Work: 645 kJ
TSS: 89.7 (intensity factor 0.958)
Norm Power: 192
VI: 1.04
Distance: 21.845 mi
.............Min Max Avg
Power: 0 479 184 watts
Heart Rate: 90 188 153 bpm
Cadence: 29 102 87 rpm
Speed: 2.7 30.4 22.4 mph
Run 10K afterwards targeting near 8 min/miles for the first 5K then drop :15 for the next 5K
6.2 miles in 48:06...no HR data since I was wearing the wrong strap
Monday
400 warm up then 10X100 on 1:45
Swam down a little and got out. I was pretty tired :(
Tuesday
Much better rested and ready for the Tuesday Brick
Bike pretty quick and consistant. Went out a little conservative in the beginning targeting just over 170 watts and under 250 for the small hills. After the first turn around I felt pretty good so I bumped up to 180 watts for the flats.
Entire workout (184 watts):
Duration: 58:39
Work: 645 kJ
TSS: 89.7 (intensity factor 0.958)
Norm Power: 192
VI: 1.04
Distance: 21.845 mi
.............Min Max Avg
Power: 0 479 184 watts
Heart Rate: 90 188 153 bpm
Cadence: 29 102 87 rpm
Speed: 2.7 30.4 22.4 mph
Run 10K afterwards targeting near 8 min/miles for the first 5K then drop :15 for the next 5K
6.2 miles in 48:06...no HR data since I was wearing the wrong strap
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