Swim 3000m 1 hour
800 warm up
3X600
-300 pull
-3X100 :15 RI
300 kick
100 cool down
Run 3.5 miles 30 minutes HR 144 on treadmill
Lots of rain outstide, no time to get sick :[
Friday, October 27, 2006
Thursday, October 26, 2006
Thursday
Swim 4000m, one of Gordo's workouts
600 warm up
500 moderate
5X100 on 1:55
400
4X100
300
3X100
200
2X100
100 mod
100 fast
400 cool down
MTB 12.5 miles 1:09:00 Easy to moderate riding
600 warm up
500 moderate
5X100 on 1:55
400
4X100
300
3X100
200
2X100
100 mod
100 fast
400 cool down
MTB 12.5 miles 1:09:00 Easy to moderate riding
Wednesday, October 25, 2006
Wednesday long(er) run
I ran on Hines Drive today, kind of had an option of running anywhere from 8 to 12 miles, I ran allmost 11, probably should have run the 12 but 90 minutes sounded good to me. I really had to swallow my pride to run slow to keep the HR down.
10.7 miles 1:32:00 HR 146
Just barely over my heart rate goal of 145. Running on the grass jumped it up at the end.
10.7 miles 1:32:00 HR 146
Just barely over my heart rate goal of 145. Running on the grass jumped it up at the end.
Tuesday, October 24, 2006
Tuesday 3-a-day
I decided to swim today instead of tommorrrow mainly cuz I had some time to kill before the spin class. It didn't start untill 5:45pm and I got there at 3:45. After swimming the straight set I worked on my frog kick and dolphin kick. Some of my lane 5 buddies would be proud of me :)
Swim 1500 straight 27:20 (500 splits 9:14,9:18,8:48)
Bike cycle 60 Intervals 1:00 HR 131
Run on squirrel cage 3.6 miles 20 minutes HR 143
I am continuing with the easy/low HR stuff, I was just a little faster today than yesterday.
Swim 1500 straight 27:20 (500 splits 9:14,9:18,8:48)
Bike cycle 60 Intervals 1:00 HR 131
Run on squirrel cage 3.6 miles 20 minutes HR 143
I am continuing with the easy/low HR stuff, I was just a little faster today than yesterday.
Monday, October 23, 2006
Monday
I didn't get much sleep last night but still felt good today. I had a 2 hour nap yesterday plus drank some pop after 8pm.
Swim 3700m
600 warm up
3X800
-100 kick
-150 pull
-300 swim
-150 kick
-100 pull
10X50 hypoxic (breathe on 2,3,4,5,6,7,8,9,8,7 strokes)
200 cool down
Run 44 minutes 5 miles HR 141
I set the treadmill to adjust itself to hold me at 145bpm. It's the first time I've done that and it was some really easy running.
Swim 3700m
600 warm up
3X800
-100 kick
-150 pull
-300 swim
-150 kick
-100 pull
10X50 hypoxic (breathe on 2,3,4,5,6,7,8,9,8,7 strokes)
200 cool down
Run 44 minutes 5 miles HR 141
I set the treadmill to adjust itself to hold me at 145bpm. It's the first time I've done that and it was some really easy running.
Plans for week ending 10/29/06
Mon Swim Endurance 3.5 to 4K Run 30 minutes easy
Tue 60 min spin class, 30 min run easy
Wed Swim short, maybe 1.5K, Run 70 minutes easy
Thu Swim 3.5 to 4K, Spin class?
Fri run Swim pull sets, Run 45 minutes
Sat Swim Masters Run 60 minutes
Sun MTB or spin class, Run 60 minutes
5 to 6 hours running
5 to 6 hours swimming
2 to 3 hours biking
Tue 60 min spin class, 30 min run easy
Wed Swim short, maybe 1.5K, Run 70 minutes easy
Thu Swim 3.5 to 4K, Spin class?
Fri run Swim pull sets, Run 45 minutes
Sat Swim Masters Run 60 minutes
Sun MTB or spin class, Run 60 minutes
5 to 6 hours running
5 to 6 hours swimming
2 to 3 hours biking
Health Challenge
I may be splitting hairs here but here is my health challenge for this winter.
After talking to a few coaches from ST I challenged myself to lose some weight for next season. My health club, Lifetime Fitness, did a health evaluation on me and the results were a little surprising. They did the body fat test, crude VO2 test, flexability and strength tests.
Weight 150lbs, 8.8% body fat but that test was using only 3 points with the calipers, the tech said if they did more points I would likely be near 11% which seems about right. Now doing some math here is what I came up with.
16.5 lbs of body fat (using the 11%)
133.5 lbs of lean body mass
Goal of 142 lbs which will put me at 6% body fat
133.5 lbs of lean body mass
8.5 lbs of body fat
I don't know what the healthy low limit is but 6% may be too low for off season training, maybe my goals should be more like 144 lbs which will put me just over 7%.
VO2 came out to 47 which I'm not surprised about. I don't feel I'm that gifted in any way and 47 is on the high side of average, so if I lose the 6 lbs like I want to, it should go up to about 50. Also I was not rested at all for this crappy test. All of my other calculators indicate the I'm closer to 55 which makes me feel better but it's still just a number.
After talking to a few coaches from ST I challenged myself to lose some weight for next season. My health club, Lifetime Fitness, did a health evaluation on me and the results were a little surprising. They did the body fat test, crude VO2 test, flexability and strength tests.
Weight 150lbs, 8.8% body fat but that test was using only 3 points with the calipers, the tech said if they did more points I would likely be near 11% which seems about right. Now doing some math here is what I came up with.
16.5 lbs of body fat (using the 11%)
133.5 lbs of lean body mass
Goal of 142 lbs which will put me at 6% body fat
133.5 lbs of lean body mass
8.5 lbs of body fat
I don't know what the healthy low limit is but 6% may be too low for off season training, maybe my goals should be more like 144 lbs which will put me just over 7%.
VO2 came out to 47 which I'm not surprised about. I don't feel I'm that gifted in any way and 47 is on the high side of average, so if I lose the 6 lbs like I want to, it should go up to about 50. Also I was not rested at all for this crappy test. All of my other calculators indicate the I'm closer to 55 which makes me feel better but it's still just a number.
Sunday, October 22, 2006
Training Thoughts
I haven't written these down in a while and I probably should so I don't forget them.
These are my plans for this winter, to prepare for the spring, to prepare for summer, to prepare more IMMoo.
Right now I consider myself in my prep phase of training with most of my workouts being very easy. I'm going to do something very different than last season and not use Daniel's cookie cutter plans. Instead I'm going to run much easier and focus on running time instead of running miles. My miles will be in the neighborhood of 35 to 40 on the highest weeks with easy running mixed with some short fast intervals here and there. This should take about 5 to 6 hours of running. I want to do this to reduce the amount of training stress on my body and not hurt myself like I did last spring.
Inspiration for this easy type of training came from here:
http://www.gordoworld.com/gblog/2006/10/early-season-training.html
I like to read Gordo's stuff, there is a wealth of information there. If you want further reading here is the link to his entire blog:
http://www.gordoworld.com/gblog/
Looking for about 25 minutes of fast interval type of running and about 30 to 40 minutes of tempo speed running. The rest will be easy paced which should be under 150 bpm and around 8:30 to 8:50 miles. I'm going to try to do the HR pacing on the treadmill at the gym and see how that goes. Something I haven't figured out is how to fit in some hill runs, maybe once every 2 weeks to start and no more than 30 minutes. That gives me about 90 minutes of higher intensity to choose from but I don't plan to start that untill the middle of November.
Swimming has started well. This week I was over 15K and am well on my way to making it up to 20K by the holidays. I also feel pretty strong in the pool during the FAST workouts but I still need to figure out how to do that stupid frog kick. Maddy and I had a strong swim on saturday, I should have led some laps and gave her a break. We had some new faces in lane 5 and that was nice, different people to swim with, one of which is a real cutie :)
Most of my swimming is now in a 25 meter pool and that's got my timing screwed up. I calculate it takes me 10 seconds longer per 100 than in a 25 yard pool but I'll go back to swimming on PE and getting the recommended rest untill I figure out the real times again. That 10 seconds will serve as a guide. I like to do longer sets right now with pull sets on friday's, I like pull/paddle sets, they are fun and help me with arm positioning. It's funny cuz most people think paddles are harder on their shoulders where they remind me to keep my arms bent correctly so my shoulders don't hurt.
Biking has taken an interesting twist. With the new health club offering spin classes I feel I will be actually biking 2 times a week during the winter. I find them tolorable but much better than riding on my own. I plan on using them all through the winter untill it gets warm enough to ride outside again. Probably around 2 times a week untill Jan/Feb where I should increase to 3 or 4 times a week. I really wish I could get a friend to do them with me as well as running on the treadmill to make it less boring.
So for now I'm looking at 5 to 6 hours of running, 5 to 6 hours of swimming and 2 hours of biking by december. I suppose that makes 12 to 14 hours of training. Not much of an off season is it :)
jaretj
These are my plans for this winter, to prepare for the spring, to prepare for summer, to prepare more IMMoo.
Right now I consider myself in my prep phase of training with most of my workouts being very easy. I'm going to do something very different than last season and not use Daniel's cookie cutter plans. Instead I'm going to run much easier and focus on running time instead of running miles. My miles will be in the neighborhood of 35 to 40 on the highest weeks with easy running mixed with some short fast intervals here and there. This should take about 5 to 6 hours of running. I want to do this to reduce the amount of training stress on my body and not hurt myself like I did last spring.
Inspiration for this easy type of training came from here:
http://www.gordoworld.com/gblog/2006/10/early-season-training.html
I like to read Gordo's stuff, there is a wealth of information there. If you want further reading here is the link to his entire blog:
http://www.gordoworld.com/gblog/
Looking for about 25 minutes of fast interval type of running and about 30 to 40 minutes of tempo speed running. The rest will be easy paced which should be under 150 bpm and around 8:30 to 8:50 miles. I'm going to try to do the HR pacing on the treadmill at the gym and see how that goes. Something I haven't figured out is how to fit in some hill runs, maybe once every 2 weeks to start and no more than 30 minutes. That gives me about 90 minutes of higher intensity to choose from but I don't plan to start that untill the middle of November.
Swimming has started well. This week I was over 15K and am well on my way to making it up to 20K by the holidays. I also feel pretty strong in the pool during the FAST workouts but I still need to figure out how to do that stupid frog kick. Maddy and I had a strong swim on saturday, I should have led some laps and gave her a break. We had some new faces in lane 5 and that was nice, different people to swim with, one of which is a real cutie :)
Most of my swimming is now in a 25 meter pool and that's got my timing screwed up. I calculate it takes me 10 seconds longer per 100 than in a 25 yard pool but I'll go back to swimming on PE and getting the recommended rest untill I figure out the real times again. That 10 seconds will serve as a guide. I like to do longer sets right now with pull sets on friday's, I like pull/paddle sets, they are fun and help me with arm positioning. It's funny cuz most people think paddles are harder on their shoulders where they remind me to keep my arms bent correctly so my shoulders don't hurt.
Biking has taken an interesting twist. With the new health club offering spin classes I feel I will be actually biking 2 times a week during the winter. I find them tolorable but much better than riding on my own. I plan on using them all through the winter untill it gets warm enough to ride outside again. Probably around 2 times a week untill Jan/Feb where I should increase to 3 or 4 times a week. I really wish I could get a friend to do them with me as well as running on the treadmill to make it less boring.
So for now I'm looking at 5 to 6 hours of running, 5 to 6 hours of swimming and 2 hours of biking by december. I suppose that makes 12 to 14 hours of training. Not much of an off season is it :)
jaretj
Sat and Sunday
Sat night 6.9 miles 59:23 HR 138 on Hines drive.
Bonked about 3 miles in, ate a gel and took a 2 min break, felt good and ran back picking up an extra mile, then bonked again near the end, walked back the last couple of minutes. I hadn't eaten since 9am and the run was at 6pm, thought I could handle it.
Sunday
Cycle 60 spin class hill workout day.
About 1 hour HR 122, I went too easy in the beginning, the PE is very high for this workout and I'm still not used to having no air movement.
Run
3.3 miles 30 minutes HR 133 Ran on Squirrel Cage.
Bonked about 3 miles in, ate a gel and took a 2 min break, felt good and ran back picking up an extra mile, then bonked again near the end, walked back the last couple of minutes. I hadn't eaten since 9am and the run was at 6pm, thought I could handle it.
Sunday
Cycle 60 spin class hill workout day.
About 1 hour HR 122, I went too easy in the beginning, the PE is very high for this workout and I'm still not used to having no air movement.
Run
3.3 miles 30 minutes HR 133 Ran on Squirrel Cage.
Saturday, October 21, 2006
Saturday FAST Swim
3600yds
650 warm up
3X300 on 5:00 #2 pull
3X100 Kick on 2:20
200 Free on 4:00 (Lots of rest on the Free)
150 Free on 3:30
100 IM on 2:00
50 Free on 1:00
50 Free on 1:00
100 IM on 200
150 Free on 3:30
200 Free on 4:00
200 Free on 4:00
150 Free on 3:30
100 IM on 2:00
50 Free on 1:00
50 Free on 1:00
100 IM on 2:00
100 cool down (didn't finish the second repeat cuz we ran out of time)
650 warm up
3X300 on 5:00 #2 pull
3X100 Kick on 2:20
200 Free on 4:00 (Lots of rest on the Free)
150 Free on 3:30
100 IM on 2:00
50 Free on 1:00
50 Free on 1:00
100 IM on 200
150 Free on 3:30
200 Free on 4:00
200 Free on 4:00
150 Free on 3:30
100 IM on 2:00
50 Free on 1:00
50 Free on 1:00
100 IM on 2:00
100 cool down (didn't finish the second repeat cuz we ran out of time)
Friday, October 20, 2006
Friday Swim and Run
Swim 3100m
600 warm up
8X150 pull :20 rest
8X100 pull :15 rest
8X50 pull :10 rest
100 cool down
Run on Hines, it's so much easier to run on the road than on the treadmill, the PE and HR is so much lower.
7.1 miles 58:45 HR 146
600 warm up
8X150 pull :20 rest
8X100 pull :15 rest
8X50 pull :10 rest
100 cool down
Run on Hines, it's so much easier to run on the road than on the treadmill, the PE and HR is so much lower.
7.1 miles 58:45 HR 146
Thursday, October 19, 2006
Thursday swim
I just wanted to do and intersting swim, nothing too hard since my left shoulder is a little bit sore.
3500m
500 pre-warm up
600 warm up
6X25 (12.5 kick 12.5 swim)
6X100 :15 rest
6X25 back
6X100 :20 rest
6X25 breast
6X100 :20 rest
150 cool down
3500m
500 pre-warm up
600 warm up
6X25 (12.5 kick 12.5 swim)
6X100 :15 rest
6X25 back
6X100 :20 rest
6X25 breast
6X100 :20 rest
150 cool down
Wednesday
I forgot my goggles at home and didn't realize it untill I got to the edge of the pool. I swam about 500m without them and called it quits.
Run on the squirrel cage, should have gone outside
8 miles 1:09:11 HR 150
Run on the squirrel cage, should have gone outside
8 miles 1:09:11 HR 150
Tuesday, October 17, 2006
Tuesday
A long day, very busy at work.
Cycle 60 Endurance spin class
About 1 hour HR 132 Kind of fun, difficult to understand the instructor over the loud music. For riding on a trainer, I wasn't bored at all, that's a great thing, exactly what I was hoping for.
Run right afterwards on a treadmill. 30 min 3.5 miles HR 143
Cycle 60 Endurance spin class
About 1 hour HR 132 Kind of fun, difficult to understand the instructor over the loud music. For riding on a trainer, I wasn't bored at all, that's a great thing, exactly what I was hoping for.
Run right afterwards on a treadmill. 30 min 3.5 miles HR 143
Monday, October 16, 2006
Weekly plans
Nothing special, breaking up tuesday run to mon+tue to make 6 days of running.
Really want to get to 6 running days and about 15000 meters of swimming. I'll see how I feel when I get there.
Mon Swim Endurance 1.5 mile run
Tue Fitness assessment at gym, spin class, 45 min run
Wed Swim Endurance 45-60 min run
Thu Swim (something?) Spin class?
Fri Run 60 min
Sat Swim Masters, run 45-60 min
Sun Bike if nice, run 45-60 min
Really want to get to 6 running days and about 15000 meters of swimming. I'll see how I feel when I get there.
Mon Swim Endurance 1.5 mile run
Tue Fitness assessment at gym, spin class, 45 min run
Wed Swim Endurance 45-60 min run
Thu Swim (something?) Spin class?
Fri Run 60 min
Sat Swim Masters, run 45-60 min
Sun Bike if nice, run 45-60 min
Monday
I need some simple swims so I'm just going to use the workouts in a binder ones for a lack of a better plan. I really just need some mixed up swim time anyway so I'm just going to do the one's I think are fun.
3800 meters
600 pre warm up
600 warm up
400,300,200,100 moderate :20 rest
300,200,100 neg split :25 rest
200 fast :30 rest
100 fast :30 rest
4X150 pull :20
100
3800 meters
600 pre warm up
600 warm up
400,300,200,100 moderate :20 rest
300,200,100 neg split :25 rest
200 fast :30 rest
100 fast :30 rest
4X150 pull :20
100
Sunday, October 15, 2006
Sunday's One-Hour-Run
I really wanted to know if I could put down an hour on a treadmill. I found it really boring but managed to get through it. I need to get one of those little radio things so I can hear the TV's on the wall.
Run 7.1 miles 60 minutes HR 147
I just think these are so cool, that's why I post them :)
Run 7.1 miles 60 minutes HR 147
I just think these are so cool, that's why I post them :)
Saturday, October 14, 2006
Saturday
I helped run the Masters practice this morning by coaching the lower lanes. I saw a lot of what I had done wrong in the past and tried to let the swimmers know about it. I suggested what I had done for myself to correct their issues.
After practice and breakfast at Charlie's I had to work for half a day.
After work I went to the gym to swim and run.
Swim 2800 meters, one of my favorite swims cut short, I had somewhere to be.
600 warm up
300 straight
2X150
300
3X100
300
4X75
300
100 cool down
Run on treadmill
3.6 miles 30 min 143
Completed my split of friday's 1 hour run to 2 runs. I'll run tomorrow and be up to 5 runs per week. It's supposed to be warmer tomorrow so I might go out to maybury and mountain bike for a while then get about a 10 mile run in.
Still planning on starting more serious training in the middle of November so untill then, I consider this my prep period where I will put a lot of focus on easy running and swim volume.
I have also tasked myself with losing 8lbs by June. I feel I have about 4lbs of fat to lose, I will probably find it difficult to lose any more. I was 145lbs at 19 years old right after I graduated from Marine Corps boot camp. We'll see where I am in a couple of months. I've allready started to make better food choices.
After practice and breakfast at Charlie's I had to work for half a day.
After work I went to the gym to swim and run.
Swim 2800 meters, one of my favorite swims cut short, I had somewhere to be.
600 warm up
300 straight
2X150
300
3X100
300
4X75
300
100 cool down
Run on treadmill
3.6 miles 30 min 143
Completed my split of friday's 1 hour run to 2 runs. I'll run tomorrow and be up to 5 runs per week. It's supposed to be warmer tomorrow so I might go out to maybury and mountain bike for a while then get about a 10 mile run in.
Still planning on starting more serious training in the middle of November so untill then, I consider this my prep period where I will put a lot of focus on easy running and swim volume.
I have also tasked myself with losing 8lbs by June. I feel I have about 4lbs of fat to lose, I will probably find it difficult to lose any more. I was 145lbs at 19 years old right after I graduated from Marine Corps boot camp. We'll see where I am in a couple of months. I've allready started to make better food choices.
Friday, October 13, 2006
Thursday, October 12, 2006
Thursday
Swim in new pool, I joined Lifetime Fitness, no more 86 degree pool at Ballys :)
It's a 25 meter pool
3400 meters
600 warm up (200S,200K,200S)
4X200 (25 fly, 175 free) on 4:00
4X250 ~ 17:00
--250 pull
--250 free
--250 pull
--250 free
100 back easy
5X100 on 1:45
100 breast easy
2X50 sprint on 1:00
200 cool down
It's a 25 meter pool
3400 meters
600 warm up (200S,200K,200S)
4X200 (25 fly, 175 free) on 4:00
4X250 ~ 17:00
--250 pull
--250 free
--250 pull
--250 free
100 back easy
5X100 on 1:45
100 breast easy
2X50 sprint on 1:00
200 cool down
Wednesday, October 11, 2006
Wednesday's 1 hour run
Well almost 1 hour
7.1 miles 59:08 HR 144 Stress 31
Same route as my last couple 1 hour runs, today felt fast but it was relatively easy to do so. I feel very comfortable running like that. In another 2 or 3 weeks I'll be trying one of Daniels cookie cutter plans with differently intensities.
Also, I'm going to actively seek out a local running group with a running coach.
Tuesday, October 10, 2006
Tuesday swim
The water was so hot today, must have been 86 degrees. I cut 1200 yds cuz of the temp.
2600yds
600 warm up (200S,200K,200S)
4X200 (25 fly, 175 free) on 4:00
4X250 ~ 17:00
--250 pull
--250 free
--250 pull
--250 free
200 cool down
2600yds
600 warm up (200S,200K,200S)
4X200 (25 fly, 175 free) on 4:00
4X250 ~ 17:00
--250 pull
--250 free
--250 pull
--250 free
200 cool down
Edit to run on the poto
http://jaretj.blogspot.com/2006/10/sunday-run-on-poto.html
This run really kicked my butt. See Edit below.
This run really kicked my butt. See Edit below.
Monday, October 09, 2006
Monday
MTB at Maybury 11.3 miles about 1 hour
Run 8 miles 1:07:23 HR 147 Training stress 33
Moderate run on Hines drive, started out slow but then got into the groove
Run 8 miles 1:07:23 HR 147 Training stress 33
Moderate run on Hines drive, started out slow but then got into the groove
Weekly plans
I'm going to try and schedule my training around the weather this week.
Mon MTB 1 hour, Run 45 min
Tue Swim 1 to 1.25 hours
Wed Run 1 hour
Thu Swim 1 to 1.25 hours
Fri Run 1 hour Swim 45 min
Sat Swim Masters MTB if possible Run .5 hours
Sun Run long
Mon MTB 1 hour, Run 45 min
Tue Swim 1 to 1.25 hours
Wed Run 1 hour
Thu Swim 1 to 1.25 hours
Fri Run 1 hour Swim 45 min
Sat Swim Masters MTB if possible Run .5 hours
Sun Run long
Sunday, October 08, 2006
Sunday run on Poto
I ran on the Poto trail this morning, I took the shortcut at Markers 10 to 11 and from Markers 4 to 5.
11.2 miles 1:48:36 HR 143 Training stress 48 (See edit below)
It is tough running on the trail since it is so much up and down. On the ups it's really steep and the down is steep too with a lot of roots to trip on so you can't really make up time going downhill. I just wanted to run fairly easy and keep the HR down. Didn't really have a HR goal, just easy.
Edit:
I'm going to have to score this run higher than 48, 60 seems more like it. I made the entry when I got home and didn't realize how hard it was. Later in the evening I was going to go for another run, after about 50 yards I stopped and walked back. My hamstrings were so sore it was difficult to run. I was sore like I had run 18-20 miles.
Saturday, October 07, 2006
Saturday swim
Masters swim 3900yds
750 warm up (200S,200K,200S,150P)
4X225 on 3:45
8X50 kick on 1:10 (1,4,7 dolphin on back)
8X100 on 2:00 last 25 non free
300 easy pull
6X100 on 1:40
150 cool down
750 warm up (200S,200K,200S,150P)
4X225 on 3:45
8X50 kick on 1:10 (1,4,7 dolphin on back)
8X100 on 2:00 last 25 non free
300 easy pull
6X100 on 1:40
150 cool down
Friday, October 06, 2006
Friday run
I felt so much better than wednesday when I seemed really tired. I started eating better since then and have more energy.
Same run as tuesday 7.1 miles 58:48 HR 147 8:13 pace DTSS 31
Easy 1 hour run on Hines drive
Thursday, October 05, 2006
Thursday swim
I love doing paddle sets
2600yds
600 warm up
300 pull w/paddles on 5:00
6X50 fast on
300 pull w/paddles on 5:00
2X50 fast
2X300 pull w/paddles on 5:00
2X50 fast
200 cool down
2600yds
600 warm up
300 pull w/paddles on 5:00
6X50 fast on
300 pull w/paddles on 5:00
2X50 fast
2X300 pull w/paddles on 5:00
2X50 fast
200 cool down
Wednesday, October 04, 2006
Wednesday
Swim 1500yds, just getting wet and starting low to get frequency. Also just a little fun.
1000 warm up (200S,200K,200S,200K,200S)
3x100 Broken IM 25's on :45
200 cool down
Run Easy 4.1 miles 34:42 HR 142 DTSS 16.2
1000 warm up (200S,200K,200S,200K,200S)
3x100 Broken IM 25's on :45
200 cool down
Run Easy 4.1 miles 34:42 HR 142 DTSS 16.2
Tuesday, October 03, 2006
tuesday run
This is from the Polar Personal Trainer website, I thought it was cool
7.1 miles 1:01:06 HR 145 8:34 pace DTSS 27
Easy 1 hour run on Hines drive
I am getting bored and have to start light training again. I'll come up with a little plan soon but for now it's just do as I feel. Still feeling tired from sunday, I over did it with over 6 hours on the bike.
Sunday, October 01, 2006
Sat and Sun
Sat
Swim 3600 masters swim
550 warm up (200S,200K,150S)
6X200 on 3:20
250 easy pull
10X100 (5 free on 1:45, 3 IM order Fly,Back,Breast, 2 free on 1:40)
12X50 every 3rd non-free
Time ran out for cool down
Sun
Bike with club, end of season ride
47.7 miles 2:33:50 HR 119 123 watts
MTB at Poto 2 18 miles loops should have only done 1 lap
1:49 HR 150, 1:53 HR 145
Swim 3600 masters swim
550 warm up (200S,200K,150S)
6X200 on 3:20
250 easy pull
10X100 (5 free on 1:45, 3 IM order Fly,Back,Breast, 2 free on 1:40)
12X50 every 3rd non-free
Time ran out for cool down
Sun
Bike with club, end of season ride
47.7 miles 2:33:50 HR 119 123 watts
MTB at Poto 2 18 miles loops should have only done 1 lap
1:49 HR 150, 1:53 HR 145
Saturday, September 30, 2006
Friday
Mountain bike at Highland Rec area.
1:28:20, 10 miles HR 134
A long slow drive to the park, got there abour 4:30, on the bike at 4:45.
Very technical course, a lot of twists and turns, rocks and log jumps. Very difficult going and was on the brakes a lot, really not a lot of fun and I did the two easy loops. I figured there wasn't enough time to do the really technical loops before it got dark so I headed back.
Not sure I would drive out to do this again on my own, maybe with friends on a weekend.
1:28:20, 10 miles HR 134
A long slow drive to the park, got there abour 4:30, on the bike at 4:45.
Very technical course, a lot of twists and turns, rocks and log jumps. Very difficult going and was on the brakes a lot, really not a lot of fun and I did the two easy loops. I figured there wasn't enough time to do the really technical loops before it got dark so I headed back.
Not sure I would drive out to do this again on my own, maybe with friends on a weekend.
Thursday, September 28, 2006
Wednesday
I did absolutely no training today.
On Seinfeld Jerry Elaine Cramer and George did some funny stuff, got into some odd situations but somehow pulled through.
On Scrubs Dorian was dating the girl doctor, Turk and his girlfriend had some arguments and made up. Dr Cox did some funny stuff too.
On Star Trek The Next Generation they were in space flying around and encountered strange alien beings. I fell alseep at 8:30 so I don't know how it ended but I guess everything turned out OK since G4 had another episode at 9pm
jaretj
On Seinfeld Jerry Elaine Cramer and George did some funny stuff, got into some odd situations but somehow pulled through.
On Scrubs Dorian was dating the girl doctor, Turk and his girlfriend had some arguments and made up. Dr Cox did some funny stuff too.
On Star Trek The Next Generation they were in space flying around and encountered strange alien beings. I fell alseep at 8:30 so I don't know how it ended but I guess everything turned out OK since G4 had another episode at 9pm
jaretj
Tuesday, September 26, 2006
Tuesday
On the Mountain Bike again :)
Island Lake Rec area trails, yellow then blue 14 miles (I think) 1:08 HR 141
Much faster trails than the Potowatami, it's flatter and fairly wide open. Many more people there too but I like the Poto better.
Island Lake Rec area trails, yellow then blue 14 miles (I think) 1:08 HR 141
Much faster trails than the Potowatami, it's flatter and fairly wide open. Many more people there too but I like the Poto better.
Monday
Mountain bike on Potowatami trail. Really just easy riding approx 2 hrs HR 132. I made a wrong turn and added a couple miles, probably totaling around 20-21 miles.
Just a fun ride, nothing hard.
Just a fun ride, nothing hard.
Pineman HIM
I did the Deer Creek Pineman, now the Toyota Challenge and it was an unusual day.
This is what I wrote to a friend of mine. Instead of me writing a whole new race report I'm going to be lazy and copy/paste from my sent yahoo sent folder.
This is what I wrote to someone else about the race:
It was partly cloudy, warm near 70 and very windy.
The swim was BRUTAL!!!
20mph wind whipped up about an 8 inch chop that was really difficult to
swim into. Every once in a while we would get a set of 5 or so waves that were about 1 foot. In order to swim into the waves I had to change my rhythm so I would be breathing on the top of the waves. I wound up taking longer strokes to get the timing right. Every once in a while I would get out of sync of the waves and have to get a breath and start over. I seriously considered quitting after 1 minute of swimming into the waves, not from panicing, just didn't want to deal with the rough water.
Once I got the rhythm down it was better. On the second lap the waves were steeper but I already knew how to get through them. Body surfing with the waves was fun and was much faster. HR for the swim was 158, that's the highest I've ever been for the swim portion of any race.
The bike was a killer too. 16 mph into the wind and 28 mph with it. Luckily I'm small and don't punch a big hole through the air. The course was so much better than last year, I liked it a lot, the wind made it very difficult. I paced it well with the first lap about 56 minute the second and third near 53.5 minutes. HR for the laps were 156,149,148.
The run didn't go so well, I have yet to put together a good HIM run. I don't really know why but my stomach was very upset on the run and made it difficult. Could be the drink I was using, could be the lake water I swallowed, could have been a little sick. My stomach still doesn't feel well and I'm thinking it was the drink on the bike. Oh well, I averaged 9:30's on the run so it wasn't a total disaster.
All in all I wish I would have skipped the race, it was a nice weekend away but it's been a long season for me and this was just a little too much at the end.
Thursday, September 21, 2006
Tues Wed Thurs
Kind of a broken week with taper and rain but here it is:
Tuesday Bike 15 miles easy, cold outside...I don't like the cold.
Wednesday run 4 miles 34:02 HR 139
Thursday MTB 12.8 miles HR 125, easy at Maybury trails.
Tuesday Bike 15 miles easy, cold outside...I don't like the cold.
Wednesday run 4 miles 34:02 HR 139
Thursday MTB 12.8 miles HR 125, easy at Maybury trails.
Monday, September 18, 2006
Run Training Stress
Starting to keep track of training stress from running using Daniels method. I've only gone over the last 3 weeks and here is what I've got.
These numbers seem dimensionless.
Week ending 9/17/06
Day min points Daily points
Mon
Tue 41.0 35 23.9
Wed 104.0 35 60.6
Thu
Fri 40.0 36.0 24
Sat 23.0 36.0 13.8
Sun 66.0 30.0 33
Week Total 155.4 probably a little too hard, I went faster than my coach recommended
Week ending 9/10/06
Day min points Daily points
Mon
Tue
Wed 101.0 31.0 52.2
Thu
Fri 34.0 31.0 17.6
Sat 49.0 41.0 33.5
Sun 0
Week Total 103 Easy, I missed a run
Week ending 9/3/06
Day min points Daily points
Mon
Tue 36.0 33.0 19.8
Wed 82.0 30.0 41
Thu
Fri 39.0 39.0 25.35
Sat 19.0 35.0 11.1
Sun 97.0 24/0 38.8
Week Total 136.0 Probably about right
These numbers seem dimensionless.
Week ending 9/17/06
Day min points Daily points
Mon
Tue 41.0 35 23.9
Wed 104.0 35 60.6
Thu
Fri 40.0 36.0 24
Sat 23.0 36.0 13.8
Sun 66.0 30.0 33
Week Total 155.4 probably a little too hard, I went faster than my coach recommended
Week ending 9/10/06
Day min points Daily points
Mon
Tue
Wed 101.0 31.0 52.2
Thu
Fri 34.0 31.0 17.6
Sat 49.0 41.0 33.5
Sun 0
Week Total 103 Easy, I missed a run
Week ending 9/3/06
Day min points Daily points
Mon
Tue 36.0 33.0 19.8
Wed 82.0 30.0 41
Thu
Fri 39.0 39.0 25.35
Sat 19.0 35.0 11.1
Sun 97.0 24/0 38.8
Week Total 136.0 Probably about right
Monday swim
Rain again, I got about .5 miles into the ride and said screw this. I allready had my bag in the car so I went to the pool. Tomorrow it's supposed to be nicer.
I just can't justify riding in the rain and getting sick just before a race when I can easily switch around low intensity workouts.
Swim 2100yds fairly easily. I'm saving energy and for the end of the week.
I just can't justify riding in the rain and getting sick just before a race when I can easily switch around low intensity workouts.
Swim 2100yds fairly easily. I'm saving energy and for the end of the week.
Sunday, September 17, 2006
Saturday, September 16, 2006
Saturday's workout plus make up for Friday's missed swim
Swim with FAST Masters club
3600yds 1:12:00
600 warm up
4X225 pull on 2:00
12X50 kick on 1:00
6X100 last 25 non-free on 2:00
250 easy pull bilateral
9X50 free on :50
200 cool down
Bike easy
37.6 1:56:19 HR 135 150 watts
Run
2.95 miles 22:51 HR 148
These new shoes are fast, I wasn't really pushing and was at 7:45
-----------------------------------------------------------------
Bike data
Entire workout (150 watts):
Duration: 1:56:19
Work: 1040 kJ
TSS: 172.6 (intensity factor 0.948)
Norm Power: 171
VI: 1.13
Distance: 37.643 mi
------------Min Max Avg
Power: 0 623 150 watts
Heart Rate: 69 160 135 bpm
Cadence: 27 100 84 rpm
Speed: 0 35.7 19.6 mph
Pace 1:41 0:00 3:04 min/mi
Hub Torque: 0 411 56 lb-in
Crank Torque: 0 734 165 lb-in
3600yds 1:12:00
600 warm up
4X225 pull on 2:00
12X50 kick on 1:00
6X100 last 25 non-free on 2:00
250 easy pull bilateral
9X50 free on :50
200 cool down
Bike easy
37.6 1:56:19 HR 135 150 watts
Run
2.95 miles 22:51 HR 148
These new shoes are fast, I wasn't really pushing and was at 7:45
-----------------------------------------------------------------
Bike data
Entire workout (150 watts):
Duration: 1:56:19
Work: 1040 kJ
TSS: 172.6 (intensity factor 0.948)
Norm Power: 171
VI: 1.13
Distance: 37.643 mi
------------Min Max Avg
Power: 0 623 150 watts
Heart Rate: 69 160 135 bpm
Cadence: 27 100 84 rpm
Speed: 0 35.7 19.6 mph
Pace 1:41 0:00 3:04 min/mi
Hub Torque: 0 411 56 lb-in
Crank Torque: 0 734 165 lb-in
Friday, September 15, 2006
Friday workouts
Bike 28.5 miles 1:19:32 HR 138
5 miles warm up
8 miles hard
2 miles easy
8 miles hard
5 miles cool down
Power files below
Run 5.1 39:27 HR 152
8:15
7:56
8:16 1.1 miles
7:36
7:44
Entire workout (164 watts):
Duration: 1:19:32
Work: 781 kJ
TSS: 131 (intensity factor 0.995)
Norm Power: 179
VI: 1.09
Distance: 28.504 mi
Min Max Avg
Power: 0 564 164 watts
Heart Rate: 65 163 138 bpm
Cadence: 30 102 87 rpm
Speed: 2.4 30.4 21.5 mph
Pace 1:58 24:46 2:47 min/mi
Hub Torque: 0 331 53 lb-in
Crank Torque: 0 708 166 lb-in
Power-Tap #1:
Duration: 17:20
Work: 120 kJ
TSS: 15.1 (intensity factor 0.726)
Norm Power: 131
VI: 1.13
Distance: 5.167 mi
Min Max Avg
Power: 0 564 116 watts
Heart Rate: 65 135 115 bpm
Cadence: 30 91 81 rpm
Speed: 2.4 22 17.9 mph
Pace 2:44 24:46 3:21 min/mi
Hub Torque: 0 331 47 lb-in
Crank Torque: 0 596 132 lb-in
Power-Tap #2:
Duration: 20:23
Work: 236 kJ
TSS: 41.6 (intensity factor 1.107)
Norm Power: 199
VI: 1.03
Distance: 8.008 mi
Min Max Avg
Power: 0 373 193 watts
Heart Rate: 120 157 147 bpm
Cadence: 50 99 90 rpm
Speed: 9.9 28.8 23.6 mph
Pace 2:05 6:04 2:33 min/mi
Hub Torque: 0 233 58 lb-in
Crank Torque: 0 469 183 lb-in
Power-Tap #3:
Duration: 7:11
Work: 61 kJ
TSS: 8.7 (intensity factor 0.85)
Norm Power: 153
VI: 1.09
Distance: 2.403 mi
Min Max Avg
Power: 0 266 140 watts
Heart Rate: 115 152 132 bpm
Cadence: 55 95 85 rpm
Speed: 11.1 25.4 20.1 mph
Pace 2:22 5:25 2:59 min/mi
Hub Torque: 0 137 49 lb-in
Crank Torque: 0 403 146 lb-in
Power-Tap #4:
Duration: 20:18
Work: 239 kJ
TSS: 40.9 (intensity factor 1.1)
Norm Power: 198
VI: 1.01
Distance: 8.013 mi
Min Max Avg
Power: 0 400 196 watts
Heart Rate: 128 163 152 bpm
Cadence: 47 102 90 rpm
Speed: 8.9 30.4 23.7 mph
Pace 1:58 6:45 2:32 min/mi
Hub Torque: 0 235 58 lb-in
Crank Torque: 0 708 185 lb-in
Power-Tap #5:
Duration: 14:23
Work: 126 kJ
TSS: 19.3 (intensity factor 0.899)
Norm Power: 162
VI: 1.1
Distance: 4.913 mi
Min Max Avg
Power: 0 438 147 watts
Heart Rate: 93 155 135 bpm
Cadence: 44 98 84 rpm
Speed: 4.5 25.6 20.6 mph
Pace 2:21 13:25 2:55 min/mi
Hub Torque: 0 210 49 lb-in
Crank Torque: 0 458 156 lb-in
5 miles warm up
8 miles hard
2 miles easy
8 miles hard
5 miles cool down
Power files below
Run 5.1 39:27 HR 152
8:15
7:56
8:16 1.1 miles
7:36
7:44
Entire workout (164 watts):
Duration: 1:19:32
Work: 781 kJ
TSS: 131 (intensity factor 0.995)
Norm Power: 179
VI: 1.09
Distance: 28.504 mi
Min Max Avg
Power: 0 564 164 watts
Heart Rate: 65 163 138 bpm
Cadence: 30 102 87 rpm
Speed: 2.4 30.4 21.5 mph
Pace 1:58 24:46 2:47 min/mi
Hub Torque: 0 331 53 lb-in
Crank Torque: 0 708 166 lb-in
Power-Tap #1:
Duration: 17:20
Work: 120 kJ
TSS: 15.1 (intensity factor 0.726)
Norm Power: 131
VI: 1.13
Distance: 5.167 mi
Min Max Avg
Power: 0 564 116 watts
Heart Rate: 65 135 115 bpm
Cadence: 30 91 81 rpm
Speed: 2.4 22 17.9 mph
Pace 2:44 24:46 3:21 min/mi
Hub Torque: 0 331 47 lb-in
Crank Torque: 0 596 132 lb-in
Power-Tap #2:
Duration: 20:23
Work: 236 kJ
TSS: 41.6 (intensity factor 1.107)
Norm Power: 199
VI: 1.03
Distance: 8.008 mi
Min Max Avg
Power: 0 373 193 watts
Heart Rate: 120 157 147 bpm
Cadence: 50 99 90 rpm
Speed: 9.9 28.8 23.6 mph
Pace 2:05 6:04 2:33 min/mi
Hub Torque: 0 233 58 lb-in
Crank Torque: 0 469 183 lb-in
Power-Tap #3:
Duration: 7:11
Work: 61 kJ
TSS: 8.7 (intensity factor 0.85)
Norm Power: 153
VI: 1.09
Distance: 2.403 mi
Min Max Avg
Power: 0 266 140 watts
Heart Rate: 115 152 132 bpm
Cadence: 55 95 85 rpm
Speed: 11.1 25.4 20.1 mph
Pace 2:22 5:25 2:59 min/mi
Hub Torque: 0 137 49 lb-in
Crank Torque: 0 403 146 lb-in
Power-Tap #4:
Duration: 20:18
Work: 239 kJ
TSS: 40.9 (intensity factor 1.1)
Norm Power: 198
VI: 1.01
Distance: 8.013 mi
Min Max Avg
Power: 0 400 196 watts
Heart Rate: 128 163 152 bpm
Cadence: 47 102 90 rpm
Speed: 8.9 30.4 23.7 mph
Pace 1:58 6:45 2:32 min/mi
Hub Torque: 0 235 58 lb-in
Crank Torque: 0 708 185 lb-in
Power-Tap #5:
Duration: 14:23
Work: 126 kJ
TSS: 19.3 (intensity factor 0.899)
Norm Power: 162
VI: 1.1
Distance: 4.913 mi
Min Max Avg
Power: 0 438 147 watts
Heart Rate: 93 155 135 bpm
Cadence: 44 98 84 rpm
Speed: 4.5 25.6 20.6 mph
Pace 2:21 13:25 2:55 min/mi
Hub Torque: 0 210 49 lb-in
Crank Torque: 0 458 156 lb-in
Wednesday, September 13, 2006
Wednesday long run
13.1 miles 1:43:28 HR 155
Rain, rain, rain, then the power went out, waited for the rain to stop, finally it did.
Hines drive was flooded going east so I had to run west, I don't really like going that way cuz I can't bail out 2 miles early if something weird happens like I can going east. At 5 miles it started to rain just a little, I felt good so I just went with it.
Well after doing an odd loop which added a mile I ran out just past my normal 6 mile mark which put me 7 miles out. I felt good, figured I could run 8 min/miles on the way back and come close to a PR run if I just added .1 miles at the end. Just as I started back I hooked up with a guy that was running pretty quick, stayed with him for about a mile and then backed off, it was just a little bit too fast for how far out I was (7:20).
It was fairly easy to hold 7:50's for the rest of the way, don't know why, maybe it's the new shoes, maybe it's the training, maybe part of both. I figured I was taking a chance running that far for the second run on those shoes but I had no foot issues at all. Really kind of breezed through the rest of the run, yes the HR was a little high but not too extreme, mostly 160-164.
In the end I wound up with a new PR for a Half Marathon by about 1:45. Not bad for a crappy rainy day.
Oh and it started raining again after I got back :)
Rain, rain, rain, then the power went out, waited for the rain to stop, finally it did.
Hines drive was flooded going east so I had to run west, I don't really like going that way cuz I can't bail out 2 miles early if something weird happens like I can going east. At 5 miles it started to rain just a little, I felt good so I just went with it.
Well after doing an odd loop which added a mile I ran out just past my normal 6 mile mark which put me 7 miles out. I felt good, figured I could run 8 min/miles on the way back and come close to a PR run if I just added .1 miles at the end. Just as I started back I hooked up with a guy that was running pretty quick, stayed with him for about a mile and then backed off, it was just a little bit too fast for how far out I was (7:20).
It was fairly easy to hold 7:50's for the rest of the way, don't know why, maybe it's the new shoes, maybe it's the training, maybe part of both. I figured I was taking a chance running that far for the second run on those shoes but I had no foot issues at all. Really kind of breezed through the rest of the run, yes the HR was a little high but not too extreme, mostly 160-164.
In the end I wound up with a new PR for a Half Marathon by about 1:45. Not bad for a crappy rainy day.
Oh and it started raining again after I got back :)
Tuesday, September 12, 2006
tuesday swim
4500 yds 1:28
Warm up:
300 choice
2 x 200 (50 swim/50kick) w/15 SR
3 x 100 descend Free w/20 SR
3 x 200 free – 25 cruise/25 fast w/30 SR
Main Set:
3 x 1200 as follows:
---300 pull
---300 cruise
---300 mod hard
---300 IM (by 25’s) – 1 MR
Warm up:
300 choice
2 x 200 (50 swim/50kick) w/15 SR
3 x 100 descend Free w/20 SR
3 x 200 free – 25 cruise/25 fast w/30 SR
Main Set:
3 x 1200 as follows:
---300 pull
---300 cruise
---300 mod hard
---300 IM (by 25’s) – 1 MR
Monday, September 11, 2006
Monday bike ride with Cycling Saddlemen
Fun ride with the Cycling Saddlemen, a local group in my area. Dave D and I rode with them, hung out in the back for the first half, did our leads, when the group thinned out we were in in front with 3 others. At the end it was just me and him pulling along for the last 4 miles.
I really think this group ride helps me. I would hardly ever go that hard on my own. These guys fly up this 5% grade (.5 miles) that I usually just spun up, now I don't come out of the big ring, when I feel my speed slow a bit I just stand for 8 to 10 pedal strokes to get some speed back and then go back to spinning.
For a while on the way back, the speed picks up and I'm really just hanging on after my lead. If the pace picked up there, they would probably drop me. The only thing keeping me in there is shear willpower cuz getting back in line takes a monumental effort if you're not paying attention.
35.6 miles 1:38:34 HR 154 Ave power: 169 watts
Notice that my wattage is quite a bit lower than what most people would admit to. This is the file straight off of my Power Tap.
Entire workout (169 watts):
Duration: 1:38:34
Work: 996 kJ
TSS: 214.1 (intensity factor 1.143)
Norm Power: 206
VI: 1.22
Distance: 35.644 mi
..............Min Max Avg
Power: 0 839 169 watts
Heart Rate: 75 181 154 bpm
Cadence: 33 120 89 rpm
Speed: 2.2 34.7 21.8 mph
Pace 1:44 27:35 2:45 min/mi
Hub Torque: 0 333 56 lb-in
Crank Torque: 0 843 181 lb-in
I really think this group ride helps me. I would hardly ever go that hard on my own. These guys fly up this 5% grade (.5 miles) that I usually just spun up, now I don't come out of the big ring, when I feel my speed slow a bit I just stand for 8 to 10 pedal strokes to get some speed back and then go back to spinning.
For a while on the way back, the speed picks up and I'm really just hanging on after my lead. If the pace picked up there, they would probably drop me. The only thing keeping me in there is shear willpower cuz getting back in line takes a monumental effort if you're not paying attention.
35.6 miles 1:38:34 HR 154 Ave power: 169 watts
Notice that my wattage is quite a bit lower than what most people would admit to. This is the file straight off of my Power Tap.
Entire workout (169 watts):
Duration: 1:38:34
Work: 996 kJ
TSS: 214.1 (intensity factor 1.143)
Norm Power: 206
VI: 1.22
Distance: 35.644 mi
..............Min Max Avg
Power: 0 839 169 watts
Heart Rate: 75 181 154 bpm
Cadence: 33 120 89 rpm
Speed: 2.2 34.7 21.8 mph
Pace 1:44 27:35 2:45 min/mi
Hub Torque: 0 333 56 lb-in
Crank Torque: 0 843 181 lb-in
Holy cushioning Batman!
Just got a new pair of shoes cuz the old Kayanos were tearing up my left heel. What a difference! I didn't realize how worn out the Kayanos were. They've only got about 450 miles on them, I got them last May.
The new ones are 2110's. I went with the ladies shoe again only a half size smaller. Kind of a girly color (white and light blue) but they fit so much better than the men's model.
5.1 miles 40:30 HR 150
The new ones are 2110's. I went with the ladies shoe again only a half size smaller. Kind of a girly color (white and light blue) but they fit so much better than the men's model.
5.1 miles 40:30 HR 150
IMMoooooo
I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!I'm in for IMMooooooo!!!
Saturday, September 09, 2006
Saturday Frenchtown Relay
Did a relay with my dad today, it's the first time I've done one and I needed this experiment to answer some of my questions.
In the relay I did the swim and the run while my dad did the bike. He had a good time and that is what was important.
My experiments were to see what I could do without having to ride the bike.
I wanted to know if my swim and runs were limited by technique or endurance. I still don't have the official results from the race yet and can't compare to my times to my training partners so I still have to accepts the distances the race director provided.
First, I know the swim was long. 28:45 for me in a wetsuit? Come on Kenny, get the distance right. I felt I should have been near 25:30 since I swam Sylvania in 27 and MidEast Champs in 27:30 without wetsuits in either one. But I did get an average HR of 161 during the swim which is higher than I've ever recorded. When the results are posted I'll compare that to close training buddies times. If the time differences are near the same as they normally are, I'll know I didn't have a fast swim and can conclude that my swim is limited by speed/technique rather than endurance.
Now the run I was dissapointed with. 6.7 miles in 49:25 HR 172, 7:23 min/miles which is roughly equivelent to a 45:44 10K. Now that is only about :30 faster than I ran at Sylvania and 1:10 faster than Indy. Most of the run my HR was right around 173-174 which is where I calculate my LT at so I know I wasn't slacking off. I'm not a big fan of HR training but I find it a useful tool to guage intensity while racing. If it's high then I know I'm working and not daydreaming. If the course was measured correctly then I feel that I am limited by speed and not endurance. I've had that feeling for a while now, I will do something about it this winter and reveal those plans a few weeks after Pineman, after I've had some time off and focus on swimming for 7-8 weeks.
Oh yes, allmost forgot, I'm planning on signing up for IMMOO '07
In the relay I did the swim and the run while my dad did the bike. He had a good time and that is what was important.
My experiments were to see what I could do without having to ride the bike.
I wanted to know if my swim and runs were limited by technique or endurance. I still don't have the official results from the race yet and can't compare to my times to my training partners so I still have to accepts the distances the race director provided.
First, I know the swim was long. 28:45 for me in a wetsuit? Come on Kenny, get the distance right. I felt I should have been near 25:30 since I swam Sylvania in 27 and MidEast Champs in 27:30 without wetsuits in either one. But I did get an average HR of 161 during the swim which is higher than I've ever recorded. When the results are posted I'll compare that to close training buddies times. If the time differences are near the same as they normally are, I'll know I didn't have a fast swim and can conclude that my swim is limited by speed/technique rather than endurance.
Now the run I was dissapointed with. 6.7 miles in 49:25 HR 172, 7:23 min/miles which is roughly equivelent to a 45:44 10K. Now that is only about :30 faster than I ran at Sylvania and 1:10 faster than Indy. Most of the run my HR was right around 173-174 which is where I calculate my LT at so I know I wasn't slacking off. I'm not a big fan of HR training but I find it a useful tool to guage intensity while racing. If it's high then I know I'm working and not daydreaming. If the course was measured correctly then I feel that I am limited by speed and not endurance. I've had that feeling for a while now, I will do something about it this winter and reveal those plans a few weeks after Pineman, after I've had some time off and focus on swimming for 7-8 weeks.
Oh yes, allmost forgot, I'm planning on signing up for IMMOO '07
Friday
Swim 4500yds 1:28:00
A very long swim for me right now.
Run 4 miles 34:12 HR 142
Easy run but I felt tired.
A very long swim for me right now.
Run 4 miles 34:12 HR 142
Easy run but I felt tired.
Thursday, September 07, 2006
Thursday's bike intervals
Warm up
3X5miles hard w/1 mile easy
cool down
Entire workout (159 watts):
Duration: 1:45:47
Work: 1009 kJ
TSS: 171.3 (intensity factor 0.986)
Norm Power: 178
VI: 1.12
Distance: 37.193 mi
Power: 159 watts
Heart Rate: 141 bpm
Cadence: 86 rpm
Speed: 21.1 mph
Pace 2:51 min/mi
Hub Torque: 53 lb-in
Crank Torque: 164 lb-in
Power-Tap #1: Easy warm up
Duration: 42:18
Work: 331 kJ
TSS: 46.3 (intensity factor 0.812)
Norm Power: 146
VI: 1.12
Distance: 13.625 mi
Power: 131 watts
Heart Rate: 129 bpm
Cadence: 84 rpm
Speed: 19.4 mph
Pace 3:06 min/mi
Hub Torque: 49 lb-in
Crank Torque: 141 lb-in
Power-Tap #2: Hard Interval 1
Duration: 12:23
Work: 151 kJ
TSS: 27.3 (intensity factor 1.149)
Norm Power: 207
VI: 1.02
Distance: 5.007 mi
-------------Min Max Avg
Power: 202 watts
Heart Rate: 154 bpm
Cadence: 89 rpm
Speed: 24.2 mph
Pace 2:29 min/mi
Hub Torque: 59 lb-in
Crank Torque: 192 lb-in
Power-Tap #3: Easy 1 mile
Duration: 3:30
Work: 25 kJ
TSS: 2.7 (intensity factor 0.677)
Norm Power: n/a
VI: n/a
Distance: 1.101 mi
Power: 118 watts
Heart Rate: 131 bpm
Cadence: 80 rpm
Speed: 18.8 mph
Pace 3:11 min/mi
Hub Torque: 45 lb-in
Crank Torque: 143 lb-in
Power-Tap #4: Hard Interval 2
Duration: 12:20
Work: 152 kJ
TSS: 27.4 (intensity factor 1.154)
Norm Power: 208
VI: 1.01
Distance: 5.001 mi
Power: 206 watts
Heart Rate: 156 bpm
Cadence: 90 rpm
Speed: 24.3 mph
Pace 2:28 min/mi
Hub Torque: 59 lb-in
Crank Torque: 193 lb-in
Power-Tap #5: Easy 1 mile
Duration: 3:53
Work: 28 kJ
TSS: 2.9 (intensity factor 0.669)
Norm Power: n/a
VI: n/a
Distance: 1.168 mi
Power: 120 watts
Heart Rate: 132 bpm
Cadence: 83 rpm
Speed: 18.0 mph
Pace 3:20 min/mi
Hub Torque: 47 lb-in
Crank Torque: 136 lb-in
Power-Tap #6: Hard Interval 3
Duration: 12:18
Work: 155 kJ
TSS: 28.7 (intensity factor 1.182)
Norm Power: 213
VI: 1.02
Distance: 5.019 mi
Power: 209 watts
Heart Rate: 160 bpm
Cadence: 90 rpm
Speed: 24.4 mph
Pace 2:27 min/mi
Hub Torque: 60 lb-in
Crank Torque: 197 lb-in
Power-Tap #7: Easy cool down
Duration: 18:43
Work: 166 kJ
TSS: 25.2 (intensity factor 0.901)
Norm Power: 162
VI: 1.09
Distance: 6.224 mi
Power: 149 watts
Heart Rate: 140 bpm
Cadence: 84 rpm
Speed: 20.0 mph
Pace 2:60 min/mi
Hub Torque: 52 lb-in
Crank Torque: 159 lb-in
3X5miles hard w/1 mile easy
cool down
Entire workout (159 watts):
Duration: 1:45:47
Work: 1009 kJ
TSS: 171.3 (intensity factor 0.986)
Norm Power: 178
VI: 1.12
Distance: 37.193 mi
Power: 159 watts
Heart Rate: 141 bpm
Cadence: 86 rpm
Speed: 21.1 mph
Pace 2:51 min/mi
Hub Torque: 53 lb-in
Crank Torque: 164 lb-in
Power-Tap #1: Easy warm up
Duration: 42:18
Work: 331 kJ
TSS: 46.3 (intensity factor 0.812)
Norm Power: 146
VI: 1.12
Distance: 13.625 mi
Power: 131 watts
Heart Rate: 129 bpm
Cadence: 84 rpm
Speed: 19.4 mph
Pace 3:06 min/mi
Hub Torque: 49 lb-in
Crank Torque: 141 lb-in
Power-Tap #2: Hard Interval 1
Duration: 12:23
Work: 151 kJ
TSS: 27.3 (intensity factor 1.149)
Norm Power: 207
VI: 1.02
Distance: 5.007 mi
-------------Min Max Avg
Power: 202 watts
Heart Rate: 154 bpm
Cadence: 89 rpm
Speed: 24.2 mph
Pace 2:29 min/mi
Hub Torque: 59 lb-in
Crank Torque: 192 lb-in
Power-Tap #3: Easy 1 mile
Duration: 3:30
Work: 25 kJ
TSS: 2.7 (intensity factor 0.677)
Norm Power: n/a
VI: n/a
Distance: 1.101 mi
Power: 118 watts
Heart Rate: 131 bpm
Cadence: 80 rpm
Speed: 18.8 mph
Pace 3:11 min/mi
Hub Torque: 45 lb-in
Crank Torque: 143 lb-in
Power-Tap #4: Hard Interval 2
Duration: 12:20
Work: 152 kJ
TSS: 27.4 (intensity factor 1.154)
Norm Power: 208
VI: 1.01
Distance: 5.001 mi
Power: 206 watts
Heart Rate: 156 bpm
Cadence: 90 rpm
Speed: 24.3 mph
Pace 2:28 min/mi
Hub Torque: 59 lb-in
Crank Torque: 193 lb-in
Power-Tap #5: Easy 1 mile
Duration: 3:53
Work: 28 kJ
TSS: 2.9 (intensity factor 0.669)
Norm Power: n/a
VI: n/a
Distance: 1.168 mi
Power: 120 watts
Heart Rate: 132 bpm
Cadence: 83 rpm
Speed: 18.0 mph
Pace 3:20 min/mi
Hub Torque: 47 lb-in
Crank Torque: 136 lb-in
Power-Tap #6: Hard Interval 3
Duration: 12:18
Work: 155 kJ
TSS: 28.7 (intensity factor 1.182)
Norm Power: 213
VI: 1.02
Distance: 5.019 mi
Power: 209 watts
Heart Rate: 160 bpm
Cadence: 90 rpm
Speed: 24.4 mph
Pace 2:27 min/mi
Hub Torque: 60 lb-in
Crank Torque: 197 lb-in
Power-Tap #7: Easy cool down
Duration: 18:43
Work: 166 kJ
TSS: 25.2 (intensity factor 0.901)
Norm Power: 162
VI: 1.09
Distance: 6.224 mi
Power: 149 watts
Heart Rate: 140 bpm
Cadence: 84 rpm
Speed: 20.0 mph
Pace 2:60 min/mi
Hub Torque: 52 lb-in
Crank Torque: 159 lb-in
Wednesday, September 06, 2006
Wednesday long run
Yes, still doing the long run on wednesdays, it fits in well with the schedule. Mike Plumb (my coach) let me keep it there and follows the ideas of Daniels' running formula.
2 mile easy
2X2 miles tempo w/3min easy
5-6 miles easy
1h 40m 36s 12.30 miles 8m 11s /mile
Avg HR: 153
Max HR: 171
Probably went too hard at the end but I felt so good. I really wanted to run more but I need to follow the plan.
8:49 HR 136
8:43 HR 143
8:01 HR 153
7:33 HR 159
3:00 HR 151
7:29 HR 160
7:26 HR 166
8:49 HR 154
8:29 HR 152
8:24 HR 153
8:09 HR 153
7:53 HR 155
7:51 HR 161
2 mile easy
2X2 miles tempo w/3min easy
5-6 miles easy
1h 40m 36s 12.30 miles 8m 11s /mile
Avg HR: 153
Max HR: 171
Probably went too hard at the end but I felt so good. I really wanted to run more but I need to follow the plan.
8:49 HR 136
8:43 HR 143
8:01 HR 153
7:33 HR 159
3:00 HR 151
7:29 HR 160
7:26 HR 166
8:49 HR 154
8:29 HR 152
8:24 HR 153
8:09 HR 153
7:53 HR 155
7:51 HR 161
Tuesday Swim
I had a migrane earlier in the day and didn't expect to do anything, but 2 Excedrin's, lunch, a short nap, 3 banana's, 1 GU and a Gatorade got me going enough to swim.
I did cut my run though.
4000yds Cut from 4900yds (was supposed to be 12X300
500 Swim
4X150 (drill,swim,kick,swim)
9X300
-3@30RI Moderate
-1@10RI Oly pace
-2@30RI Moderate
-2@10RI Oly pace
-1@30RI Moderate
200 cool down
I did cut my run though.
4000yds Cut from 4900yds (was supposed to be 12X300
500 Swim
4X150 (drill,swim,kick,swim)
9X300
-3@30RI Moderate
-1@10RI Oly pace
-2@30RI Moderate
-2@10RI Oly pace
-1@30RI Moderate
200 cool down
Monday, September 04, 2006
Fri Sat Sun Mon - A nice long weekend of training
Friday
Swim 3500yds 1:10
Run 38m 55s 5.10 miles 7m 38s /mile
Avg HR: 155
I wore the DS Trainers this time.
0:07:59 HR 142
0:07:42 HR 152
0:07:34 HR 155
0:07:34 HR 159
0:07:17 HR 163
0:00:50 HR 168
Saturday
30min 1000.00 yards open water
Really just playing around in the waves at Sterling State park
2 foot and choppy
Bike 3h 48m 15s 76.44 miles 20.09 miles/hr
Avg HR: 134
Some rough roads, cloudy, little rain, 65 degrees F
Very short run after bike
Run 18m 20s 2.28 miles 8m 02s /mile
Avg HR: 149
Max HR: 159
Sunday
Run 1h 27m 01s 10.10 miles 8m 37s /mile
Avg HR: 150
0:08:43 135
0:08:34 144
0:08:34 145
0:08:30 153
0:08:42 151
0:08:48 151
0:08:24 155
0:08:28 153
0:08:20 153
0:08:30 155
0:01:28 151
Monday
Swim 24m 1500.00 yards 1m 36s /100 yards
Bike 1h 16m 04s 26.24 miles 20.70 miles/hr
Avg HR: 129
Ave power 156 watts
Swim 3500yds 1:10
Run 38m 55s 5.10 miles 7m 38s /mile
Avg HR: 155
I wore the DS Trainers this time.
0:07:59 HR 142
0:07:42 HR 152
0:07:34 HR 155
0:07:34 HR 159
0:07:17 HR 163
0:00:50 HR 168
Saturday
30min 1000.00 yards open water
Really just playing around in the waves at Sterling State park
2 foot and choppy
Bike 3h 48m 15s 76.44 miles 20.09 miles/hr
Avg HR: 134
Some rough roads, cloudy, little rain, 65 degrees F
Very short run after bike
Run 18m 20s 2.28 miles 8m 02s /mile
Avg HR: 149
Max HR: 159
Sunday
Run 1h 27m 01s 10.10 miles 8m 37s /mile
Avg HR: 150
0:08:43 135
0:08:34 144
0:08:34 145
0:08:30 153
0:08:42 151
0:08:48 151
0:08:24 155
0:08:28 153
0:08:20 153
0:08:30 155
0:01:28 151
Monday
Swim 24m 1500.00 yards 1m 36s /100 yards
Bike 1h 16m 04s 26.24 miles 20.70 miles/hr
Avg HR: 129
Ave power 156 watts
Friday, September 01, 2006
Lots of races this year
More than any other year now and I've got 2-3 to go still.
May:
Desoto Triple T 12:31:35
Prologue 250yds/5mile/1mile 06:29 :55 12:22 7:07.96 27:36.96
Oly 1.5K/40K/10K 26:51 :51 1:21:28 1:14 53:57 2:44:23
Oly 40K/1.5K/10K 1:21:59 1:00 30:16 1:00 57:09 2:51:25.45
HIM 1.2mile/56mile/13.1mile 38:56 :59 3:22:29 2:43 2:22:49 6:27:59.28
June:
Ann Arbor Tri .5mile/14mile/5mile 14:37 2:05 38:52 1:28 40:03 1:37:03
Muskoka long course 2K/55K/15K 36:05 1:24 1:38:46 1:39 1:30:26
July
Waterloo Tri .5mile/16mile/5mile 18:22 1:04 41:27 0:57 37:15 1:39:04
Clark Lake Tri .5mile/13mile/4.5mile 15:16 1:17 34:00 1:04 32:07 1:23:43
Great Lakes Tri .5mile/18mile/4.5mile 13:34 1:22 46:46 1:03 33:37 1:36:22
Aug
Steelhead 70.3 1.2mile/56mile/13.1mile 34:20 3:39 2:25:30 1:30 2:00:03 5:05:01
Sylvania Oly 1.5K/40K/10K 26:56 0:49 1:03:14 1:00 46:16 2:18:13
MidEast Regional Oly 1.5K/40K/10K 27:28 01:04 1:07:10 01:46 0:47:53 2:25:23.1
May:
Desoto Triple T 12:31:35
Prologue 250yds/5mile/1mile 06:29 :55 12:22 7:07.96 27:36.96
Oly 1.5K/40K/10K 26:51 :51 1:21:28 1:14 53:57 2:44:23
Oly 40K/1.5K/10K 1:21:59 1:00 30:16 1:00 57:09 2:51:25.45
HIM 1.2mile/56mile/13.1mile 38:56 :59 3:22:29 2:43 2:22:49 6:27:59.28
June:
Ann Arbor Tri .5mile/14mile/5mile 14:37 2:05 38:52 1:28 40:03 1:37:03
Muskoka long course 2K/55K/15K 36:05 1:24 1:38:46 1:39 1:30:26
July
Waterloo Tri .5mile/16mile/5mile 18:22 1:04 41:27 0:57 37:15 1:39:04
Clark Lake Tri .5mile/13mile/4.5mile 15:16 1:17 34:00 1:04 32:07 1:23:43
Great Lakes Tri .5mile/18mile/4.5mile 13:34 1:22 46:46 1:03 33:37 1:36:22
Aug
Steelhead 70.3 1.2mile/56mile/13.1mile 34:20 3:39 2:25:30 1:30 2:00:03 5:05:01
Sylvania Oly 1.5K/40K/10K 26:56 0:49 1:03:14 1:00 46:16 2:18:13
MidEast Regional Oly 1.5K/40K/10K 27:28 01:04 1:07:10 01:46 0:47:53 2:25:23.1
So far this week
Been away for quite a while cuz I've been working with a coach and using another weblog. I'm going to try to get the whole summer up here for historical reference.
Mon Off cuz of the pouring rain.
Tue
Swim 3000 1 Hour
Bike 20.4 miles 20.3 mph HR 143 power 165watts
Run 4.5 miles 36:14 8:07 HR 152
Wed
Run 10.0 miles, I ran out of time and had to be somewhere.
8:18 HR 139
8:24 HR 144
8:21 HR 147
7:54 HR 156
7:52 HR 157
7:55 HR 156
8:32 HR 150
8:27 HR 152
7:52 HR 156
8:00 HR 157
Walked a little for cooldown
Thu
Swim 1500 straight for feel of the water 24:45
Bike 1:48 38.3 miles 21.28mph HR 145 Ave power 172 watts
Oh yea, I got a power meter back in June. I'll write about that sometime.
Mon Off cuz of the pouring rain.
Tue
Swim 3000 1 Hour
Bike 20.4 miles 20.3 mph HR 143 power 165watts
Run 4.5 miles 36:14 8:07 HR 152
Wed
Run 10.0 miles, I ran out of time and had to be somewhere.
8:18 HR 139
8:24 HR 144
8:21 HR 147
7:54 HR 156
7:52 HR 157
7:55 HR 156
8:32 HR 150
8:27 HR 152
7:52 HR 156
8:00 HR 157
Walked a little for cooldown
Thu
Swim 1500 straight for feel of the water 24:45
Bike 1:48 38.3 miles 21.28mph HR 145 Ave power 172 watts
Oh yea, I got a power meter back in June. I'll write about that sometime.
This week's training schedule
August 28 - September 3
MONDAY group ride, 35+ miles
TUESDAY swim workout #1, 4 mile easy run
WEDNESDAY 12 mile run: see below
THURSDAY 25 mile easy ride
FRIDAY swim workout #2B
SATURDAY 70 mile ride
SUNDAY 8 mile run (include 6 x 3:00 hard/3:00 easy)
Wednesday Run:
3 miles easy
3 miles tempo
2 miles easy
3 miles tempo
1 mile easy
MONDAY group ride, 35+ miles
TUESDAY swim workout #1, 4 mile easy run
WEDNESDAY 12 mile run: see below
THURSDAY 25 mile easy ride
FRIDAY swim workout #2B
SATURDAY 70 mile ride
SUNDAY 8 mile run (include 6 x 3:00 hard/3:00 easy)
Wednesday Run:
3 miles easy
3 miles tempo
2 miles easy
3 miles tempo
1 mile easy
Wednesday, May 24, 2006
I've been away from the computer for quite a while
I don't remember some of the distances and times exactly
Thu Swim 3200 pull set 60 min
Fri Bike 39.5 ~2:00 HR 135, Run 5.1 miles 39:59 HR 154
Sat Swim 1500 open water, Bike 39.2 ~2:00 HR 133, Run 4.3 miles 36:32 HR 140
Sun off crappy weather
Mon Bike 22.8 miles HR 132, 1:05:30 Run 5.1 miles 38:29 HR 159
Tue Swim 2500 Anerobic Endurance, Bike 17.8 miles 50:00 HR 145
Wed Bike 22.8 miles 1:07:30 HR 130, Run 5.1 41:30 HR 150
I was kind of tired thursday plus it was crappy weather to ride it.
Friday steady bike ride plus a quick run
Open water was cold, 58 degrees, steady bike and easy run
Sunday my ears felt funny, probably from the swim, the weather stunk again. I felt I needed the rest.
Monday a steady bike and a fast run for me, I felt good.
Tuesday a quick swim and an easy ride with race wheels, I hooked up with Roman and Shawn.
Wed Moderate bike, moderate run. Nothing too hard.
Thu Swim 3200 pull set 60 min
Fri Bike 39.5 ~2:00 HR 135, Run 5.1 miles 39:59 HR 154
Sat Swim 1500 open water, Bike 39.2 ~2:00 HR 133, Run 4.3 miles 36:32 HR 140
Sun off crappy weather
Mon Bike 22.8 miles HR 132, 1:05:30 Run 5.1 miles 38:29 HR 159
Tue Swim 2500 Anerobic Endurance, Bike 17.8 miles 50:00 HR 145
Wed Bike 22.8 miles 1:07:30 HR 130, Run 5.1 41:30 HR 150
I was kind of tired thursday plus it was crappy weather to ride it.
Friday steady bike ride plus a quick run
Open water was cold, 58 degrees, steady bike and easy run
Sunday my ears felt funny, probably from the swim, the weather stunk again. I felt I needed the rest.
Monday a steady bike and a fast run for me, I felt good.
Tuesday a quick swim and an easy ride with race wheels, I hooked up with Roman and Shawn.
Wed Moderate bike, moderate run. Nothing too hard.
Wednesday, May 17, 2006
Wednesday long run
12.1 miles 1:42:30 HR 147
Really felt flat in the beginning, I should have done 3 miles of warm up.
2 miles easy
2X10 min at 7:25, min easy jog between sets.
1 hour easy
The first 10 min I had a difficult time getting going so I ate a gel 5 min into it and felt great for another hour.
Really felt flat in the beginning, I should have done 3 miles of warm up.
2 miles easy
2X10 min at 7:25, min easy jog between sets.
1 hour easy
The first 10 min I had a difficult time getting going so I ate a gel 5 min into it and felt great for another hour.
Tuesday, May 16, 2006
Tuesday
Run during lunch
3.25 miles 28:25 HR 136
Bike 42.5 miles 2:11 HR 136
Finally got a break in the rain to ride. I started with the roads pretty wet and really trashed the bike with all of the road dirt. I kept an eye on the clouds and it seemed like it was going to be OK to ride for a while so I went out to 7 mile and angle going the opposite way that I normally do.
Really felt strong riding today unlike sunday. Sunday I felt tired and ate 3 gels and a bottle of Accelerade during the ride. Today I just drank 1 bottle of Accelerade.
Looks like there will be a break tomorrow to do my long run too.
3.25 miles 28:25 HR 136
Bike 42.5 miles 2:11 HR 136
Finally got a break in the rain to ride. I started with the roads pretty wet and really trashed the bike with all of the road dirt. I kept an eye on the clouds and it seemed like it was going to be OK to ride for a while so I went out to 7 mile and angle going the opposite way that I normally do.
Really felt strong riding today unlike sunday. Sunday I felt tired and ate 3 gels and a bottle of Accelerade during the ride. Today I just drank 1 bottle of Accelerade.
Looks like there will be a break tomorrow to do my long run too.
Monday, May 15, 2006
Monday
Still raining outside so I got a longer swim today.
Swim 3200 yds 1:00
600 warm up
400,300,200,100 moderate :20 RI
300,200,100 neg split :25 RI
200 fast :30 RI
100 fast :30 RI
4X150 pull
100 cool down
Swim 3200 yds 1:00
600 warm up
400,300,200,100 moderate :20 RI
300,200,100 neg split :25 RI
200 fast :30 RI
100 fast :30 RI
4X150 pull
100 cool down
Thursday through Sunday
It's been raining so much here lately
Thursday Swim 2600, Run 3 miles easy
Friday Swim 2600, Run 4 miles easy
Saturday Swim 3700yds masters, Bike 2 hrs on trainer, rolling hill program.
3700yds
600 warm up
12X50 kick on 1:00
5X100 on 1:45
5X100 on 1:40
5X100 on 1:35
5X50 on :50
5X50 on :45
5X50 on :40
250 cool down
Sunday Bike 2:15 between raindrops. Run 3 miles
Plans for this week:
Mon Swim or Bike depending on weather
Tue Run :45, Swim or Bike depending on weather
Wed Run Q1
Thu Swim 2500-3000 Bike 2 hrs with some hill work
Fri Swim light Run :45
Sat Swim masters Bike 2 hrs with some hills, Run Q2 or easy
Sun Bike long, maybe Gordo's HIM sim
I will be taking it easy the next week while I get ready for the TTT.
Q1 ~ 12 miles
2 miles E pace
2 X 10 to 12 min at T pace with 2 min rests ~ 3 miles
1 hr E pace ~ 7 miles
Q2 ~ 7 miles
2 miles E pace
4 X 5 min hard with 3 to 5 min jogs ~ 3 miles hard
1 mile E pace
Thursday Swim 2600, Run 3 miles easy
Friday Swim 2600, Run 4 miles easy
Saturday Swim 3700yds masters, Bike 2 hrs on trainer, rolling hill program.
3700yds
600 warm up
12X50 kick on 1:00
5X100 on 1:45
5X100 on 1:40
5X100 on 1:35
5X50 on :50
5X50 on :45
5X50 on :40
250 cool down
Sunday Bike 2:15 between raindrops. Run 3 miles
Plans for this week:
Mon Swim or Bike depending on weather
Tue Run :45, Swim or Bike depending on weather
Wed Run Q1
Thu Swim 2500-3000 Bike 2 hrs with some hill work
Fri Swim light Run :45
Sat Swim masters Bike 2 hrs with some hills, Run Q2 or easy
Sun Bike long, maybe Gordo's HIM sim
I will be taking it easy the next week while I get ready for the TTT.
Q1 ~ 12 miles
2 miles E pace
2 X 10 to 12 min at T pace with 2 min rests ~ 3 miles
1 hr E pace ~ 7 miles
Q2 ~ 7 miles
2 miles E pace
4 X 5 min hard with 3 to 5 min jogs ~ 3 miles hard
1 mile E pace
Wednesday, May 10, 2006
Wednesday's long run
13 miles 1:52:07 HR 145
Started off easy with 3 8:50's then dropped down to 8:30 for the rest of the run. Felt pretty good with a strong finish.
Started off easy with 3 8:50's then dropped down to 8:30 for the rest of the run. Felt pretty good with a strong finish.
Tuesday, May 09, 2006
Monday Tuesday
Monday Swim 1500yds
I felt a little tired so I cut it short. I needed some rest.
Tuesday
Run during lunch 5.4 miles 45:55 HR 146
Bike 38.3 miles 1:51:00 HR 140
Rode a little harder than normal, kind of wanted to see what I had.
I felt a little tired so I cut it short. I needed some rest.
Tuesday
Run during lunch 5.4 miles 45:55 HR 146
Bike 38.3 miles 1:51:00 HR 140
Rode a little harder than normal, kind of wanted to see what I had.
Sunday, May 07, 2006
Saturday Evening and Sunday
Sat evening
Wanted to do some fun riding so I got on the mountain bike for an easy ride.
MTB 23.5 miles 1:55 HR 138
Sun
Bike 56 miles 2:55 HR 134 Out to 7 mile/angle, looped up 6 mile hill to Sheldon/7 mile, back to Dearborn then back home.
Run 5K 24:03 HR 146 Just a T run to make sure I feel good running off the bike.
Wanted to do some fun riding so I got on the mountain bike for an easy ride.
MTB 23.5 miles 1:55 HR 138
Sun
Bike 56 miles 2:55 HR 134 Out to 7 mile/angle, looped up 6 mile hill to Sheldon/7 mile, back to Dearborn then back home.
Run 5K 24:03 HR 146 Just a T run to make sure I feel good running off the bike.
Saturday, May 06, 2006
I think Vince was trying to kill us!!!
Masters Swim 4100yds 1:30 (cut from 4700yds)
700yds warm up (200S,200K,300P)
6X200 on 3:30
5x300 pull on 5:15
Cut//3X200IM on 4:00//
3X100 Kick
8X100 on 1:45
200 cool down
There wern't many people at the pool today cuz there was a race at Willow metropark. Only 3 in my lane so I had to lead. I held all of the times. Since all 3 of us were triathletes and we knew we couldn't finish the planned workout before time ran out, so we cut the IM's. I was pretty gassed on the last 2 100's but still came in at 1:30. This pool seems to be 5 sec per 100 faster than the pool at Ballys.
700yds warm up (200S,200K,300P)
6X200 on 3:30
5x300 pull on 5:15
Cut//3X200IM on 4:00//
3X100 Kick
8X100 on 1:45
200 cool down
There wern't many people at the pool today cuz there was a race at Willow metropark. Only 3 in my lane so I had to lead. I held all of the times. Since all 3 of us were triathletes and we knew we couldn't finish the planned workout before time ran out, so we cut the IM's. I was pretty gassed on the last 2 100's but still came in at 1:30. This pool seems to be 5 sec per 100 faster than the pool at Ballys.
Friday, May 05, 2006
Thursday Friday
Thursday
Swim 2400yds pull set about 50 minutes
Bike 1:56 38.1 miles HR 134
Pretty windy again. Hooked up with Cheryl's group for a few miles.
Friday
Run during lunch 5.3 miles 45:13 HR 141
Bike 1:15 22.9 miles no HR data. Rode the blue bike for an easy ride.
Swim 2400yds pull set about 50 minutes
Bike 1:56 38.1 miles HR 134
Pretty windy again. Hooked up with Cheryl's group for a few miles.
Friday
Run during lunch 5.3 miles 45:13 HR 141
Bike 1:15 22.9 miles no HR data. Rode the blue bike for an easy ride.
Thursday, May 04, 2006
Mon-Tue-Wed
Sorry I have fallen behind on the log
This is an easy week for me.
Mon MTB 15 miles in about 1:45. I rode the trail at Maybury, it was more technical than the Poto and didn't have many spots to get into a rhythm. It didn't seem like as much fun.
Tue Swim 2400 ME #2 from my workout book.
Warm up 700yds
4X100 at T leaving on 1:45
300 pull
3X100 at T-5 leaving on 1:40
300 pull
3X100 at T leaving on 1:45
100 cool down
Started to run but felt clumsy so I stopped after 1/2 mile.
Wed Run Daniels Q1 workout
12.9 miles 1:48 HR 150
2 miles Easy (8:30 to 8:40)
5X5 min at 7:25 1 min easy jogs
60 minutes easy pace (8:30 to 8:40)
I felt pretty strong throughout the whole workout. I started the 5 min intervals a little easy at 7:50, by the last 3 I was at speed. The 1 hour easy seemed very easy for me but I still kept the right pace. Finished strong and my HR recovered under 120 within 30 seconds. 1 gel after the intervals and then 1 more with 3 miles to go so I wouldn't bonk.
I saw a lot of friends among the zillion people on Hines Drive. Drew was the first followed by Dawn. I yelled to her that Drew was a minute ahead of him and she sped off to catch him. My dad and Diane were out there, John Logon was putting in some long miles. Another gentleman from my club said "Hi" but I can't remember his name. Finally Roman K was driving home from work in his truck and yelled at me too.
It's nice to see so many friends out training on a beautiful day. It was about 75 degrees and sunny with a little wind from the west. I started running with the wind so I could come back against it and get cooled off, it worked well.
This is an easy week for me.
Mon MTB 15 miles in about 1:45. I rode the trail at Maybury, it was more technical than the Poto and didn't have many spots to get into a rhythm. It didn't seem like as much fun.
Tue Swim 2400 ME #2 from my workout book.
Warm up 700yds
4X100 at T leaving on 1:45
300 pull
3X100 at T-5 leaving on 1:40
300 pull
3X100 at T leaving on 1:45
100 cool down
Started to run but felt clumsy so I stopped after 1/2 mile.
Wed Run Daniels Q1 workout
12.9 miles 1:48 HR 150
2 miles Easy (8:30 to 8:40)
5X5 min at 7:25 1 min easy jogs
60 minutes easy pace (8:30 to 8:40)
I felt pretty strong throughout the whole workout. I started the 5 min intervals a little easy at 7:50, by the last 3 I was at speed. The 1 hour easy seemed very easy for me but I still kept the right pace. Finished strong and my HR recovered under 120 within 30 seconds. 1 gel after the intervals and then 1 more with 3 miles to go so I wouldn't bonk.
I saw a lot of friends among the zillion people on Hines Drive. Drew was the first followed by Dawn. I yelled to her that Drew was a minute ahead of him and she sped off to catch him. My dad and Diane were out there, John Logon was putting in some long miles. Another gentleman from my club said "Hi" but I can't remember his name. Finally Roman K was driving home from work in his truck and yelled at me too.
It's nice to see so many friends out training on a beautiful day. It was about 75 degrees and sunny with a little wind from the west. I started running with the wind so I could come back against it and get cooled off, it worked well.
Sunday, April 30, 2006
Saturday afternoon and Sunday
Sat Bike 43.7 miles 2:15 HR 128
Very windy and a little bit chilly, it was just under 60 degrees.
I did some bike maintenance Saturday night. Cleaned drive train and did some R&R on the shifting system trying to get it to work better. Looks like I'm going to have to buy a new deraileur this season. It took a pretty good hit last september.
I replaced the bottom bracket earlier this week thinking it was going bad but it turned out that it was OK, I still replaced it and will hold on to the old one as a spare. I still don't like the brakes on the bike and would.
I also had the rear axle out and checked out the bearings cuz I thought I felt some grinding. It was some grit rubbing against the seals, I cleaned that up and it was really smooth again.
Sunday Gordo's HIM Sim
Run 5.1 miles 44:39 HR 141 Ran easy,
Bike 53.7 mile 2:44:00 19.6 mph HR 136 Just below HIM speeds
Run 5.1 miles 42.43 HR 151 Easy 2.5 miles and HIM speed for 2.5 miles
It was very breezy again today with 10-20mph winds out of the east. Sometimes I was down to 17mph going into the wind and 24-26mph with it. I almost cut the bike short but I really needed this workout as a benchmark for myself
Very windy and a little bit chilly, it was just under 60 degrees.
I did some bike maintenance Saturday night. Cleaned drive train and did some R&R on the shifting system trying to get it to work better. Looks like I'm going to have to buy a new deraileur this season. It took a pretty good hit last september.
I replaced the bottom bracket earlier this week thinking it was going bad but it turned out that it was OK, I still replaced it and will hold on to the old one as a spare. I still don't like the brakes on the bike and would.
I also had the rear axle out and checked out the bearings cuz I thought I felt some grinding. It was some grit rubbing against the seals, I cleaned that up and it was really smooth again.
Sunday Gordo's HIM Sim
Run 5.1 miles 44:39 HR 141 Ran easy,
Bike 53.7 mile 2:44:00 19.6 mph HR 136 Just below HIM speeds
Run 5.1 miles 42.43 HR 151 Easy 2.5 miles and HIM speed for 2.5 miles
It was very breezy again today with 10-20mph winds out of the east. Sometimes I was down to 17mph going into the wind and 24-26mph with it. I almost cut the bike short but I really needed this workout as a benchmark for myself
Saturday, April 29, 2006
Saturday Masters swim
4000yds
500 warm up
4X700
--250 pull easy
--250 swim moderate
--100 kick
--100 fast
10X50 on 1:00 odds non-free
200 cool down
500 warm up
4X700
--250 pull easy
--250 swim moderate
--100 kick
--100 fast
10X50 on 1:00 odds non-free
200 cool down
Friday, April 28, 2006
Thursday Friday
I wasn't feeling good on thursday. I wound up cutting my swim short and then cutting my ride short.
Swim 1000 yds Bike 5 miles then went to bed early.
Friday felt much better with 11 hours of sleep.
Swim 3200
900 warm up (400S,300P,200K)
5X200 on 3:30
300 pull neg split
5X100 on 1:45
16X25 (easy/fast,fast/easy,easy,fast)
100 cool down
Run 5.1 miles 42:00 HR 151
Swim 1000 yds Bike 5 miles then went to bed early.
Friday felt much better with 11 hours of sleep.
Swim 3200
900 warm up (400S,300P,200K)
5X200 on 3:30
300 pull neg split
5X100 on 1:45
16X25 (easy/fast,fast/easy,easy,fast)
100 cool down
Run 5.1 miles 42:00 HR 151
Wednesday, April 26, 2006
Wednesday's long run
12 miles 1:41:09 HR 152
HR is still lower that I expected for as hard as I ran. When I run easy (8:45) I'm in the low 140's but I find it difficult to run really fast since my calf problem. I know it's because I barely done any speedwork but that is changing now.
3 miles easy warm up
60 minutes at M pace ~7.5 miles (near 8:00)
1.5 miles easy cool down
HR is still lower that I expected for as hard as I ran. When I run easy (8:45) I'm in the low 140's but I find it difficult to run really fast since my calf problem. I know it's because I barely done any speedwork but that is changing now.
3 miles easy warm up
60 minutes at M pace ~7.5 miles (near 8:00)
1.5 miles easy cool down
Tuesday, April 25, 2006
Tuesday
Run during lunch 4 miles 31:40, no HR data
8:20,7:40,7:40,8:00
Swim 2600yds
600 warm up
2X700
--100 kick
--200 swim
--200 pull
--100 kick
--100 sprint
10X50 on 1:00 hypoxic
--Breathe on 2,3,4,5,6,7,8,9,8,7
100 cool down
Bike easy with Valari, her first ride in a while.
16.8 miles 59:00 no HR data
8:20,7:40,7:40,8:00
Swim 2600yds
600 warm up
2X700
--100 kick
--200 swim
--200 pull
--100 kick
--100 sprint
10X50 on 1:00 hypoxic
--Breathe on 2,3,4,5,6,7,8,9,8,7
100 cool down
Bike easy with Valari, her first ride in a while.
16.8 miles 59:00 no HR data
Monday, April 24, 2006
Monday
Mountain bike ride on Potowattami trail.
18 miles 1:47:00 HR 149.
Doug from work rode with me. He took it easy on me but we still rode faster than I did last time. He said he was happy that I only wanted to do one loop. I really didn't have enough in me to do another full loop. Maybe with the short cut I could have but it was allready 6pm and it gets dark fast on the trail.
18 miles 1:47:00 HR 149.
Doug from work rode with me. He took it easy on me but we still rode faster than I did last time. He said he was happy that I only wanted to do one loop. I really didn't have enough in me to do another full loop. Maybe with the short cut I could have but it was allready 6pm and it gets dark fast on the trail.
Sunday, April 23, 2006
Friday Saturday Sunday
Friday swim 2500yds 50 minutes
Saturday swim 3350yds 1:15
600 warm up
3X250
--100 kick
--3X50 (25 kick with no board,25 free)
10X100 pull on 1:40
4X200 free on 3:30
200 cool down
Took rest of saturday off to spend time with friends, I really needed that.
Sunday bike 68.5 miles 3:51:00 HR 131, long base building ride
Run 3 miles 25:15 HR 147
Saturday swim 3350yds 1:15
600 warm up
3X250
--100 kick
--3X50 (25 kick with no board,25 free)
10X100 pull on 1:40
4X200 free on 3:30
200 cool down
Took rest of saturday off to spend time with friends, I really needed that.
Sunday bike 68.5 miles 3:51:00 HR 131, long base building ride
Run 3 miles 25:15 HR 147
Thursday, April 20, 2006
Evening bike ride
I figured if it didn't rain I would ride a little long. There is supposed to be rain this weekend and I don't know how much I'll get to ride.
52.8 miles 2:36:00 HR 138. Really kind of moderate, same course as the club ride last friday. Very nice weather, 72 degrees F.
52.8 miles 2:36:00 HR 138. Really kind of moderate, same course as the club ride last friday. Very nice weather, 72 degrees F.
Thursday lunch run
Run during lunch right from work
4 miles 34:43 HR 146
PE seemed high again for the rate I was running.
I got 8 Hours of sleep last night.
4 miles 34:43 HR 146
PE seemed high again for the rate I was running.
I got 8 Hours of sleep last night.
Wednesday, April 19, 2006
Wednesday
Swim 2200yds approx 40 min
300 warm up (100S,100K,100S) stretch
300 pull
3X100 on 1:50
300 pull
4X75 on 1:20
300 pull
6X50 on :50
100 cool down
Run 10 miles easy 1:29:10 HR 148
PE was really high cuz I didn't have much sleep last night but the HR matched the pace.
300 warm up (100S,100K,100S) stretch
300 pull
3X100 on 1:50
300 pull
4X75 on 1:20
300 pull
6X50 on :50
100 cool down
Run 10 miles easy 1:29:10 HR 148
PE was really high cuz I didn't have much sleep last night but the HR matched the pace.
Tuesday, April 18, 2006
Saturday Sunday Monday Tuesday
I got a little bit behind, had some car problems which took up my web surfing time.
Sat Work on car, Swim 2700yds sets of 300 55 minutes, Run 6.1 miles 52.24 HR 144 (really low)
Sun Bike 43.2 miles 2:31:00 with group on Hills around Kensington
Mon MTB 2 loops on Potowatami trail 36 miles total 1:51:00, 1:52:00 HR 149
Tue Off, had to work over and on car again
Sat Work on car, Swim 2700yds sets of 300 55 minutes, Run 6.1 miles 52.24 HR 144 (really low)
Sun Bike 43.2 miles 2:31:00 with group on Hills around Kensington
Mon MTB 2 loops on Potowatami trail 36 miles total 1:51:00, 1:52:00 HR 149
Tue Off, had to work over and on car again
Friday, April 14, 2006
Friday
Just a bike ride again today
52.8 miles 2:43:00
I was pretty tired so I took the rest of the day off.
52.8 miles 2:43:00
I was pretty tired so I took the rest of the day off.
Thursday, April 13, 2006
Wednesday, April 12, 2006
Wednesday long run
10 miles 1:21:56 HR 154
I didn't want to run straight and get bored so I got a workout from Daniels. I went slightly slower than T pace for the main set, more like 7:40 instead of 7:25.
2 miles easy warm up
4X10 min at T pace 2 min easy rest intervals
2 miles easy cool down
I didn't want to run straight and get bored so I got a workout from Daniels. I went slightly slower than T pace for the main set, more like 7:40 instead of 7:25.
2 miles easy warm up
4X10 min at T pace 2 min easy rest intervals
2 miles easy cool down
Tuesday, April 11, 2006
Tuesday
Swim 2700yds 55 minutes pull set
600 warm up (200S, 2X(50S,100K,50S))
3X600 as follows:
--2X200 pull :20 RI
--4X50 pull fast on 1:00SI
--1 min extra rest
4X50 pull fast
100 cool down
Bike 38.5 1:59:20 HR 134
Hines drive end to end. A bit breezy from the east, I still find it easier to go into the wind than climb hills,
600 warm up (200S, 2X(50S,100K,50S))
3X600 as follows:
--2X200 pull :20 RI
--4X50 pull fast on 1:00SI
--1 min extra rest
4X50 pull fast
100 cool down
Bike 38.5 1:59:20 HR 134
Hines drive end to end. A bit breezy from the east, I still find it easier to go into the wind than climb hills,
Last week's totals
I got a good solid week of training in. I missed 1 bike ride cuz I had to work, I think I made up for it on sunday.
Swim (a little light for me)
6850yds 2:15
Bike
109 miles 5:52
Run (a bit heavy for me)
38 miles 5:31
Total 13:38
This week's plans:
Mon MTB
Tue Lunch swim (30 min), Bike 2 hrs
Wed Run 10 miles easy
Thu Swim 2500 (something fast), Bike 2 hrs
Fri Bike with club (50 miles), Run short (3 miles)
Sat Swim Masters, Run, maybe MTB
Sun Run, Bike, Run (30 min, 2 hrs, 30 min)
Yes, heavy on the bike :)
Swim (a little light for me)
6850yds 2:15
Bike
109 miles 5:52
Run (a bit heavy for me)
38 miles 5:31
Total 13:38
This week's plans:
Mon MTB
Tue Lunch swim (30 min), Bike 2 hrs
Wed Run 10 miles easy
Thu Swim 2500 (something fast), Bike 2 hrs
Fri Bike with club (50 miles), Run short (3 miles)
Sat Swim Masters, Run, maybe MTB
Sun Run, Bike, Run (30 min, 2 hrs, 30 min)
Yes, heavy on the bike :)
Monday, April 10, 2006
Monday's mountain bike ride
Did you ever have a day that you were too tired to keep training but couldn't stop?
I had so much fun on the mountain bike today and wanted to go again but my legs are still blasted from yesterday. I met Dave S and Jim B from work at Island lake to do some riding. I got there early so I did the yellow loop before they got there. At the end of the day I wound up riding the yellow trail twice and the blue trail once. I couldn't stay with Dave while Jim was a little behind me since it was his first ride of the season.
Bike 20.2 miles 1:45:00 HR 135
I had so much fun on the mountain bike today and wanted to go again but my legs are still blasted from yesterday. I met Dave S and Jim B from work at Island lake to do some riding. I got there early so I did the yellow loop before they got there. At the end of the day I wound up riding the yellow trail twice and the blue trail once. I couldn't stay with Dave while Jim was a little behind me since it was his first ride of the season.
Bike 20.2 miles 1:45:00 HR 135
Sunday, April 09, 2006
Sunday
Run 6 miles 57:12 HR 147. Easy run on trails.
Bike 42.4 miles 2:19 HR 145.
I did all I could to stay with Dave and Gavin. I wound up drafting the last lap of 3. They killed me on the hills.
Run 5 miles 45:44 HR 150. A little bit quicker on a little bit shorter trail route.
The ride and runs were on the Ann Arbor Tri courses so they were a bit hilly which is my biggest weakness right now. The 4 hour training day was a tough day for me.
Bike 42.4 miles 2:19 HR 145.
I did all I could to stay with Dave and Gavin. I wound up drafting the last lap of 3. They killed me on the hills.
Run 5 miles 45:44 HR 150. A little bit quicker on a little bit shorter trail route.
The ride and runs were on the Ann Arbor Tri courses so they were a bit hilly which is my biggest weakness right now. The 4 hour training day was a tough day for me.
Saturday, April 08, 2006
Saturday
Swim Masters workout 3850yds 1:20
600 warm up
6X200 on 3:30
150 kick
2X700 as follows:
100 free
100 breast
100 back
100 fly
100 back
100 breast
100 free
6X50 on :50
200 cool down
Run 5 miles 41:44 (8:21) HR 148
Easy run on Ballys track, HR was much lower than expected
600 warm up
6X200 on 3:30
150 kick
2X700 as follows:
100 free
100 breast
100 back
100 fly
100 back
100 breast
100 free
6X50 on :50
200 cool down
Run 5 miles 41:44 (8:21) HR 148
Easy run on Ballys track, HR was much lower than expected
Friday, April 07, 2006
Friday
Swim 2000yds pull set during lunch, I didn't have much time.
300 warm up (100S,100K,100S) stretch
300 pull with paddles 4:40 :20 rest
4X50 fast on 1:00
300 pull
4X50 fast
300 pull
4X50 fast
200 cool down
Run 8 miles 1:04:05 HR 158
I ran the workout as planned except that I ran 2 mile warm up and cool down instead of just 15 minutes each. It was easier to keep track of distance that way.
300 warm up (100S,100K,100S) stretch
300 pull with paddles 4:40 :20 rest
4X50 fast on 1:00
300 pull
4X50 fast
300 pull
4X50 fast
200 cool down
Run 8 miles 1:04:05 HR 158
I ran the workout as planned except that I ran 2 mile warm up and cool down instead of just 15 minutes each. It was easier to keep track of distance that way.
Thursday, April 06, 2006
Thursday
I didn't get to swim at lunch today. There has been so much to do that I only got a 15 min lunch.
Bike 44.3 miles 2:14:03 HR 142
I have been working with my gears trying to get as much as I can for the TTT. I have replaced my 44 inner ring with a 39 that I had laying around. I was concerned that the difference between the 39 and the 55 tooth big ring would be to much but it has been shifting perfectly so far. Along with the 39, I have a 12-27 on the bike with 650 wheels, I now have a lot of gear to get up hills.
The only problem I have is that while on the small ring, I can only get up to the 7th rear cog cuz the chain rubs against the big ring.
I didn't do much climbing today, just my normal ride up 5 mile hill and Hines end to end so I didn't need the extra gear but I went through them anyway to make sure they work. I'll be at Pinckney this sunday and will use them there. I still feel I have a problem with power/weight cuz on the flats I feel good but on hills, not so good, but better than a week ago.
Bike 44.3 miles 2:14:03 HR 142
I have been working with my gears trying to get as much as I can for the TTT. I have replaced my 44 inner ring with a 39 that I had laying around. I was concerned that the difference between the 39 and the 55 tooth big ring would be to much but it has been shifting perfectly so far. Along with the 39, I have a 12-27 on the bike with 650 wheels, I now have a lot of gear to get up hills.
The only problem I have is that while on the small ring, I can only get up to the 7th rear cog cuz the chain rubs against the big ring.
I didn't do much climbing today, just my normal ride up 5 mile hill and Hines end to end so I didn't need the extra gear but I went through them anyway to make sure they work. I'll be at Pinckney this sunday and will use them there. I still feel I have a problem with power/weight cuz on the flats I feel good but on hills, not so good, but better than a week ago.
Wednesday, April 05, 2006
Wednesday
Swim 1000yds easy just to get wet.
Run long 12 miles 1:45:07 HR 152. Ran out Hines to Haggerty road and back.
Plans for rest of week:
Thu Swim 3000, Bike 2 hours
Fri Swim short, Run 7 miles Quality workout
Sat Swim Masters 4000, Run 4-5 miles
Sun Run 4 miles, Bike~50 miles, Run 4 miles
Next week is easy, target distances are:
Swim~8K 1500,2500 1500 3000
Bike~120 miles 30,20,50,20
Run~22 miles 3,10,3,5,3
Run long 12 miles 1:45:07 HR 152. Ran out Hines to Haggerty road and back.
Plans for rest of week:
Thu Swim 3000, Bike 2 hours
Fri Swim short, Run 7 miles Quality workout
Sat Swim Masters 4000, Run 4-5 miles
Sun Run 4 miles, Bike~50 miles, Run 4 miles
Next week is easy, target distances are:
Swim~8K 1500,2500 1500 3000
Bike~120 miles 30,20,50,20
Run~22 miles 3,10,3,5,3
Tuesday, April 04, 2006
Tuesday
Bike 22.3 miles on road bike 1:19:00 HR 145
Very windy, I averaged 14.7 on the way out and brought it up to 17 on the way back. The blue bike is hard to ride into the wind but I am working on the red bike so I couldn't ride it.
Run 2 miles 17:07 HR 147, Bonked on run, I didn't eat well last night or today. I was too busy at work to eat today.
Very windy, I averaged 14.7 on the way out and brought it up to 17 on the way back. The blue bike is hard to ride into the wind but I am working on the red bike so I couldn't ride it.
Run 2 miles 17:07 HR 147, Bonked on run, I didn't eat well last night or today. I was too busy at work to eat today.
Sunday, April 02, 2006
Sunday
Bike 38.7 miles 2:15 HR 135. Rode some hills at Island Lake and Kensington Metropark. I didn't do well, power to weight is stil pretty low.
Run 3.4 miles 30 min HR 151. Easy run around Trout Lake twice and back.
Run 3.4 miles 30 min HR 151. Easy run around Trout Lake twice and back.
Saturday, April 01, 2006
Saturday evening run
8 Miles 1:06:32 HR 154
Easy run at Ballys. The weather was kind of weird so I ran inside.
Very uneventfull run, allmost too boring. I got good stretching in before and afterwards.
Easy run at Ballys. The weather was kind of weird so I ran inside.
Very uneventfull run, allmost too boring. I got good stretching in before and afterwards.
Saturday's masters swim
Lane 5
3900yds 1:20
Warm up 200S, 200K, 300P
6X200 on 3:30
3X300 pull on 5:15
3X200 IM on 4:00
3X100 Kick (flutter,back,dolphin)
200 cool down
We were supposed to do 8X100 on 1:45 but we ran out of time :(
3900yds 1:20
Warm up 200S, 200K, 300P
6X200 on 3:30
3X300 pull on 5:15
3X200 IM on 4:00
3X100 Kick (flutter,back,dolphin)
200 cool down
We were supposed to do 8X100 on 1:45 but we ran out of time :(
Friday, March 31, 2006
Friday
Run 6.5 miles 52:55 HR 156, Indoor track at Ballys cuz I wanted a controlled environment. HR was lower than expected.
Q2 workout: 10 min E, 8 X (400m R with 400m E to rec), 10 min E
Legs were still a bit tired from the last two days. I haven't swam all week and it's strange not to be doing 2-a-days.
Q2 workout: 10 min E, 8 X (400m R with 400m E to rec), 10 min E
Legs were still a bit tired from the last two days. I haven't swam all week and it's strange not to be doing 2-a-days.
Thursday, March 30, 2006
Thursday bike ride
Very nice day outside 64 degrees and sunny, just like the weather channel said it would be.
Bike 38.3 miles 1:56 HR 142 Hines drive end to end.
Legs were still tired from yesterday and I had trouble pushing gears at times but I stuck to the plan and rode the whole thing. Leg strength is not where I would like it to be but I understand why, I just haven't put the time in the saddle yet. Hopefully 9 weeks will get me near where I need to be.
Bike 38.3 miles 1:56 HR 142 Hines drive end to end.
Legs were still tired from yesterday and I had trouble pushing gears at times but I stuck to the plan and rode the whole thing. Leg strength is not where I would like it to be but I understand why, I just haven't put the time in the saddle yet. Hopefully 9 weeks will get me near where I need to be.
Wednesday, March 29, 2006
First outdoor long run in a while
10.3 miles 1:27:04 HR 160
Nice run on Hines drive, normal 10 mile loop with an extra run around the corner of Hines and Ann Arbor Trail. Roman was riding his bike and slowed to chat for a little bit.
HR is still a little bit high but only by about 3 beats. I am running faster so maybe that's it.
It was a very nice day outside, sunny, 54 degrees and light wind. Hope to have more nice weather like this.
Nice run on Hines drive, normal 10 mile loop with an extra run around the corner of Hines and Ann Arbor Trail. Roman was riding his bike and slowed to chat for a little bit.
HR is still a little bit high but only by about 3 beats. I am running faster so maybe that's it.
It was a very nice day outside, sunny, 54 degrees and light wind. Hope to have more nice weather like this.
Tuesday, March 28, 2006
9 weeks 'till the TTT
Just as the header say's, 9 weeks untill the big weekend.
Training plan goes like this:
Wk-------Ending---Period--Event
9--Apr--4/2/2006--Base
8--Apr--4/9/2006--Base
7--Apr--4/16/2006-Base E
6--Apr--4/23/2006-Base
5--Apr--4/30/2006-Base
4--May--5/7/2006--Base E-Willow Duo
3--May--5/14/2006-Build
2--May--5/21/2006-Build--Nankin Mills Duo
1--May--5/28/2006-Race---Triple T
This week goes like this:
Mon Bike 1.25 hrs
Tue Run 30 min, Bike 1 hr
Wed Run 90 min Q1 workout, supposed to be sunny
Thu Swim 1 hr, Bike 1.5 to 2 hrs
Fri Swim 30 min, Run Q2 workout 1 hr
Sat Swim 1.5 hrs Masters, Run 45 min
Sun Bike Hills Quality workout, Run 45 min with Gavin and whoever else we can con into it :)
Approx Volumes:
Swim 8000 yds
Bike 120 miles
Run 30 miles
Run Q1 workout is E run with 5 to 8 strides
Run Q2 10 min E, 8 X (400m R with 400m E to rec), 10 min E
Bike Quality workout, 4 trips up Tower hill with 30 min warm up and cool down and 10 to 15 min in between.
The next week will be very similar but with different bike quality workout
Training plan goes like this:
Wk-------Ending---Period--Event
9--Apr--4/2/2006--Base
8--Apr--4/9/2006--Base
7--Apr--4/16/2006-Base E
6--Apr--4/23/2006-Base
5--Apr--4/30/2006-Base
4--May--5/7/2006--Base E-Willow Duo
3--May--5/14/2006-Build
2--May--5/21/2006-Build--Nankin Mills Duo
1--May--5/28/2006-Race---Triple T
This week goes like this:
Mon Bike 1.25 hrs
Tue Run 30 min, Bike 1 hr
Wed Run 90 min Q1 workout, supposed to be sunny
Thu Swim 1 hr, Bike 1.5 to 2 hrs
Fri Swim 30 min, Run Q2 workout 1 hr
Sat Swim 1.5 hrs Masters, Run 45 min
Sun Bike Hills Quality workout, Run 45 min with Gavin and whoever else we can con into it :)
Approx Volumes:
Swim 8000 yds
Bike 120 miles
Run 30 miles
Run Q1 workout is E run with 5 to 8 strides
Run Q2 10 min E, 8 X (400m R with 400m E to rec), 10 min E
Bike Quality workout, 4 trips up Tower hill with 30 min warm up and cool down and 10 to 15 min in between.
The next week will be very similar but with different bike quality workout
Tuesday
Run during lunch 3.7 miles 31:21 HR 151 easy
Bike on road bike - Hines drive Dearborn route 18 miles 59:30 HR 144
Still a little cold outside, 45 and cloudy, I wore my shell today over my underarmor and bike shirt and was too warm, I had to open the coat a bit so I wouldn't build up too much heat.
I was going to ride with a friend Doug G. but he couldn't start 'till 5:45 and I felt that would be too late.
Bike on road bike - Hines drive Dearborn route 18 miles 59:30 HR 144
Still a little cold outside, 45 and cloudy, I wore my shell today over my underarmor and bike shirt and was too warm, I had to open the coat a bit so I wouldn't build up too much heat.
I was going to ride with a friend Doug G. but he couldn't start 'till 5:45 and I felt that would be too late.
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