two tires in a week bite the dust
Wednesday, May 18, 2005
Tuesday, May 17, 2005
Tuesday
I traded some run time for bike time today
32.3 miles 1:35 (20.4mph) HR 135. I wanted some more tempo time today so I took an extra 30 minutes for the bike.
It seems to me that I have the same strength as last year on the hills but am much stronger on the flat sections than I've ever been, it's not unusual to ride 22-23 on most flat sections and not notice it. I feel some of this is from the new aero bars but my HR is still much lower than it has historically been. I've been guaging my effort based on HR more this year and normally try to hold 140 for most of the ride, the exceptions for this is climbing where it will get up into the 160's. Since most of my higher priority races are flat, this is probably a good thing but the Pineman route is a bit more hilly and I'll need more strength for that. I have some time trials comming up that I can to for the HR testing.
Next year I've got plans for the DeSoto Triple T which is really hilly so I will be in the weight room this winter.
32.3 miles 1:35 (20.4mph) HR 135. I wanted some more tempo time today so I took an extra 30 minutes for the bike.
It seems to me that I have the same strength as last year on the hills but am much stronger on the flat sections than I've ever been, it's not unusual to ride 22-23 on most flat sections and not notice it. I feel some of this is from the new aero bars but my HR is still much lower than it has historically been. I've been guaging my effort based on HR more this year and normally try to hold 140 for most of the ride, the exceptions for this is climbing where it will get up into the 160's. Since most of my higher priority races are flat, this is probably a good thing but the Pineman route is a bit more hilly and I'll need more strength for that. I have some time trials comming up that I can to for the HR testing.
Next year I've got plans for the DeSoto Triple T which is really hilly so I will be in the weight room this winter.
Monday, May 16, 2005
Monday
I pretty much took today off. I got through my warm up in the pool, swam part of the first set and then just got out of the pool, went home and relaxed. I really needed a rest day, the weekend was pretty tough. Total swimming was 1500yds.
I got another wetsuit yesterday, it is used but has probably only been worn 2 or 3 times. I've been looking for a full suit and this model was high on my list. The story of the suit goes like this:
A friend of mine had his suit taken from his transition area and the person that took it left this one. This guy is over 6 foot tall and could not wear a small Aquaman. He wound up buying another one and had this one for sale for quite some time. I found his listing on the club website and went over to try it on. I liked the way it fit, I can even get my arms over my head without any restriction. It was quite a deal at $125 for basically a brand new suit.
I'll be able to swim with it in a few weeks when the water warms up some more, most of the local lakes are still about 55 degrees F.
I got another wetsuit yesterday, it is used but has probably only been worn 2 or 3 times. I've been looking for a full suit and this model was high on my list. The story of the suit goes like this:
A friend of mine had his suit taken from his transition area and the person that took it left this one. This guy is over 6 foot tall and could not wear a small Aquaman. He wound up buying another one and had this one for sale for quite some time. I found his listing on the club website and went over to try it on. I liked the way it fit, I can even get my arms over my head without any restriction. It was quite a deal at $125 for basically a brand new suit.
I'll be able to swim with it in a few weeks when the water warms up some more, most of the local lakes are still about 55 degrees F.
Sunday
Much easier day, mainly cuz I was still tired, but still productive. 1 loop of Ann Arbor bike and run courses.
Bike 14 miles about 50 minutes.
Run 5 miles trails about 45 minutes.
Bike 14 miles about 50 minutes.
Run 5 miles trails about 45 minutes.
Saturday, May 14, 2005
Long training day
It's a good thing I don't have a significant other, I was just over 4 hours of training today. I split it up with a few hours between all of them.
Sat morning swim with FAST. Same as 2 weeks ago. I led the entire workout except for 3 of the IM's which I was second. Everyone was more than happy to let me lead the 100's. In fact, as they progressed the 100's went from 1:35's to 1:30's.
3700 yds
600 warm up 200S,200K,200S
1X100 Free Fist
1X200 Kick
2X100 IM
1X300 Pull
15X100 Free on 1:50
1X300 Pull easy
2X100 IM
1X200 kick
100 cool down
Bike 39 miles 1:58:38 HR 133. Kind of tired from yesterday plus I got caught in the rain. Went out to 7 mile and Angle and back.
Run 5.1 miles in 43:55 HR 143. Still kind of blasted from earlier so I took it easy.
Sat morning swim with FAST. Same as 2 weeks ago. I led the entire workout except for 3 of the IM's which I was second. Everyone was more than happy to let me lead the 100's. In fact, as they progressed the 100's went from 1:35's to 1:30's.
3700 yds
600 warm up 200S,200K,200S
1X100 Free Fist
1X200 Kick
2X100 IM
1X300 Pull
15X100 Free on 1:50
1X300 Pull easy
2X100 IM
1X200 kick
100 cool down
Bike 39 miles 1:58:38 HR 133. Kind of tired from yesterday plus I got caught in the rain. Went out to 7 mile and Angle and back.
Run 5.1 miles in 43:55 HR 143. Still kind of blasted from earlier so I took it easy.
Friday, May 13, 2005
Run/Bike/Run
Not as far as I wanted to go but still a good quality session and a confidence builder.
Run 5.1 miles 42:26 (8:19pace) HR 151 shoes Kayano X
Bike 17.7 miles 50:10 (21.1pace) HR 147
Run 4 miles 31:14 (7:48pace) HR 158 shoes DS Trainers
Like I said, I wish I could have gone longer but I had some time constraints. First run was just a little brisk, bike started into the wind (maybe 15mph) rode 19-20mph, turned around and rode a lot of 25's. Second run I wore the racing shoes and my feet felt fast but I still kept it under control, finished with a lot in the tank.
Don't know what I'll be able to do this weekend, if it is dry I'll be on the bike a lot (3-4 hrs)
Run 5.1 miles 42:26 (8:19pace) HR 151 shoes Kayano X
Bike 17.7 miles 50:10 (21.1pace) HR 147
Run 4 miles 31:14 (7:48pace) HR 158 shoes DS Trainers
Like I said, I wish I could have gone longer but I had some time constraints. First run was just a little brisk, bike started into the wind (maybe 15mph) rode 19-20mph, turned around and rode a lot of 25's. Second run I wore the racing shoes and my feet felt fast but I still kept it under control, finished with a lot in the tank.
Don't know what I'll be able to do this weekend, if it is dry I'll be on the bike a lot (3-4 hrs)
Friday lunch swim aka "Race day at Ballys"
2000yds straight 34:19
500 splits 8:46,8:31,8:29,8:33
I had a pool racer in the lane next to me today so I had to swim a little bit faster. He started off after I had done 500 yds, zoomed past me and then started to fade after 6 or 7 laps. We swam side by side for the next 10 laps and I would gain about half a second on every turn, then he would swim hard to get in front of me again to be passed on the next turn. Finally he died off and I finished my last 500 near the same pace. I thought it was pretty funny cuz while I was swimming in zone 3, he looked to be swimming quite hard.
Looks like some unfriendly weather this weekend again so if the weather is nice when I get off of work, I'm going to try to do the run/bike/run today. I feel plenty rested right now. Next week I'm still thinking of doing a duathlon so that will be the BT for that weekend.
500 splits 8:46,8:31,8:29,8:33
I had a pool racer in the lane next to me today so I had to swim a little bit faster. He started off after I had done 500 yds, zoomed past me and then started to fade after 6 or 7 laps. We swam side by side for the next 10 laps and I would gain about half a second on every turn, then he would swim hard to get in front of me again to be passed on the next turn. Finally he died off and I finished my last 500 near the same pace. I thought it was pretty funny cuz while I was swimming in zone 3, he looked to be swimming quite hard.
Looks like some unfriendly weather this weekend again so if the weather is nice when I get off of work, I'm going to try to do the run/bike/run today. I feel plenty rested right now. Next week I'm still thinking of doing a duathlon so that will be the BT for that weekend.
Thursday
Had to cut swim short, I had a lot of stuff to do later in the day.
2000yds
1000yds warm up
2X300 pull
6X50 fast
100 cool down
2000yds
1000yds warm up
2X300 pull
6X50 fast
100 cool down
Wednesday, May 11, 2005
Long run
Still having problems getting the HR up for the long runs. It's taking me 5 miles to warm up, after that I feel much better.
12 miles 1:41:21 HR 148 neg split by 2:25 (51:52,49:27) cloudy and 65 degrees, a couple of sprinkles here and there but a nice day for a run.
I used GU20 for fluids on the run (28oz fuel belt) and 2 gels (mile 2 and mile 8). I don't really feel any difference from the Gatorade performance wise, just a weaker taste. I'll use up the jug that I have and probably go back to Gatorade and Accelerade.
12 miles 1:41:21 HR 148 neg split by 2:25 (51:52,49:27) cloudy and 65 degrees, a couple of sprinkles here and there but a nice day for a run.
I used GU20 for fluids on the run (28oz fuel belt) and 2 gels (mile 2 and mile 8). I don't really feel any difference from the Gatorade performance wise, just a weaker taste. I'll use up the jug that I have and probably go back to Gatorade and Accelerade.
Tuesday
Ran during lunch on Hines Drive but in a different location. It was near work and I went over the hill at Cass Benton. About 4.5 miles in 36:20 HR 145. Really nice weather 70 deg and sunny
Bike with club but they wanted to start at 5pm and I didn't think I could get there in time. I was a few minutes late and guessed the route correctly, I caught them in a few miles. I worked on drills with Mark, Jim and Valaria. Spin over the top, 12-4 push and scrap the mud drills. I had them do a few spin-ups too for them to get used to spinning fast and smooth. They rode 20 miles and I finished the length of hines, rode 38.5 miles in 2:03:00. While riding solo I held the HR near 140 as I normally do but had an average for the complete ride of 133.
Bike with club but they wanted to start at 5pm and I didn't think I could get there in time. I was a few minutes late and guessed the route correctly, I caught them in a few miles. I worked on drills with Mark, Jim and Valaria. Spin over the top, 12-4 push and scrap the mud drills. I had them do a few spin-ups too for them to get used to spinning fast and smooth. They rode 20 miles and I finished the length of hines, rode 38.5 miles in 2:03:00. While riding solo I held the HR near 140 as I normally do but had an average for the complete ride of 133.
Monday, May 09, 2005
Monday's swim
4200yds Gordo's workout again. I like this one, before you know it you have some big yards in and it doesn't drag on and on. Most of the 100's I came in at 1:35, I was pretty gassed at the end.
1000 warm up (500S,200K,300S)
500 (8:56) :30 RI
5X100 fast :20 RI
400 (7:00)
4X100 fast
300 (5:07)
3X100 fast
200 (3:25)
2X100 fast
100 (1:41)
100 fast
200 cool down
1000 warm up (500S,200K,300S)
500 (8:56) :30 RI
5X100 fast :20 RI
400 (7:00)
4X100 fast
300 (5:07)
3X100 fast
200 (3:25)
2X100 fast
100 (1:41)
100 fast
200 cool down
Sunday, May 08, 2005
Sunday's brick
Drove out to Pinckney again to ride with friends on the Ann Arbor courses. Just one loop of the bike and run courses done fairly easily.
Bike 16 miles in about 55:00, and run 5 miles on the trails in about 45:00.
This has been a pretty fun week as well as an easy one. 5 bike rides, 3 swims and 3 runs. Next two weeks are hard weeks again and maybe a duathlon in two weeks, not sure yet.
Bike 16 miles in about 55:00, and run 5 miles on the trails in about 45:00.
This has been a pretty fun week as well as an easy one. 5 bike rides, 3 swims and 3 runs. Next two weeks are hard weeks again and maybe a duathlon in two weeks, not sure yet.
Saturday, May 07, 2005
Saturday
Swim for the first time in lane 5 today. Started up as a warm-up and then since we had a lot of free intervals, some people moved up to lane 4 for their workout so I had to stay in 5 since there was only 4 people there and 7 people in lane 4.
3700yds
600 warm up (200S,200K,200S)
16X50 IM order (I mostly swam free)
16X100 free on 1:40
100 free easy
8X50 kick
200 cooldown
Bike 37.25 miles today in 1:52:16, 19.8mph, HR 133. Out to Angle and 7 mile. A little breezy in the beginning and then comming back with the wind was nice. Didn't ride anything near as hard as I did yesterday and felt really good. Planned to ride 2.5 to 3 hours but I started counting up training time this week and I'll be way over what is planned allready so I cut back to 2 hrs. I still have a short run to do tonight.
Started to experiment with GU20 for the last couple of days and still have mixed feelings about it. It doesn't have a very strong taste and I think I'm drinking just water. It seems to work better with GU than Gatorade in a sense that my stomach feels better when combining them, and I think that's because the calories are comming from maltodextrin. I'll try it on the longer runs to see how I feel with it but since it isn't available at the races I won't rely on it.
3700yds
600 warm up (200S,200K,200S)
16X50 IM order (I mostly swam free)
16X100 free on 1:40
100 free easy
8X50 kick
200 cooldown
Bike 37.25 miles today in 1:52:16, 19.8mph, HR 133. Out to Angle and 7 mile. A little breezy in the beginning and then comming back with the wind was nice. Didn't ride anything near as hard as I did yesterday and felt really good. Planned to ride 2.5 to 3 hours but I started counting up training time this week and I'll be way over what is planned allready so I cut back to 2 hrs. I still have a short run to do tonight.
Started to experiment with GU20 for the last couple of days and still have mixed feelings about it. It doesn't have a very strong taste and I think I'm drinking just water. It seems to work better with GU than Gatorade in a sense that my stomach feels better when combining them, and I think that's because the calories are comming from maltodextrin. I'll try it on the longer runs to see how I feel with it but since it isn't available at the races I won't rely on it.
Friday, May 06, 2005
Friday
Swam during lunch, just brisk, 1500yds 27:00, Helped a friend a bit. Just taking it easy.
Bike 38.4 miles in 1:50:00, HR 147. Rode moderate to start with and then pretty fast for the last 10 miles. I brought the average speed from 19.1 to 20.9 in that stretch, rode mostly 24's to 25's, just was having some fun and wanted to see what I could do this early in the season, had the HR in the high 150's to low 160's most of that time. Picked up a drafter that I couldn't shake off and it turned out he is a local bike racer taking it easy, nice guy, he gave me a compliment on my riding style, said I was a pretty smooth rider.
Made a choice today to bike instead of run. This is an easy week and I feel that I'm ahead on running and behind on biking so I opted for the bike ride. Great day outside again, it was 68 when I left home. Looks like the nice weather is going to continue over the weekend. :)
Bike 38.4 miles in 1:50:00, HR 147. Rode moderate to start with and then pretty fast for the last 10 miles. I brought the average speed from 19.1 to 20.9 in that stretch, rode mostly 24's to 25's, just was having some fun and wanted to see what I could do this early in the season, had the HR in the high 150's to low 160's most of that time. Picked up a drafter that I couldn't shake off and it turned out he is a local bike racer taking it easy, nice guy, he gave me a compliment on my riding style, said I was a pretty smooth rider.
Made a choice today to bike instead of run. This is an easy week and I feel that I'm ahead on running and behind on biking so I opted for the bike ride. Great day outside again, it was 68 when I left home. Looks like the nice weather is going to continue over the weekend. :)
Thursday, May 05, 2005
Thursday
Skipped the swim cuz I think it's going to rain on sunday and would rather get a bike ride in, plus being an easy week I'm a little more flexable. Rode out to Cheryl's house in Dearborn to meet a couple of club members for the ride. Cheryl, Vince, Jason, Shawn and Francine were there. An easy ride for me but they haven't been training too much so I took it easy.
20 miles in 1:05:00, HR 131, nice day about 60 degrees so I kept my knees covered. I cleaned up the bike before the ride, it sure did need it. I got a new front chainring (the solid FSA ring) and it looks pretty cool. I ordered a new disc wheel two days ago, (Renn 575) Frank said it would be about 2 weeks, I don't know if I'll paint it red though, maybe some cool red stripes or something. I'll get a picture up soon.
20 miles in 1:05:00, HR 131, nice day about 60 degrees so I kept my knees covered. I cleaned up the bike before the ride, it sure did need it. I got a new front chainring (the solid FSA ring) and it looks pretty cool. I ordered a new disc wheel two days ago, (Renn 575) Frank said it would be about 2 weeks, I don't know if I'll paint it red though, maybe some cool red stripes or something. I'll get a picture up soon.
Wednesday, May 04, 2005
Wednesday long run
10 miles on Hines, 1:24:25, neg split by 1:10 HR 152. Nice outside 55 degrees. Ran according to plan but still having trouble in the beginning of the run getting started, after 5 miles I felt better. 14oz of Gatorade and 1 gel at 3 miles.
Tuesday, May 03, 2005
Easy tuesday
Run 4 miles at Ballys during lunch, 33:00 HR 151, While running, I was looking outside and it was actually snowing again. Tomorrow it's supposed to be in the 60's finally and nice for the rest of the week.
Bike 23 miles on Hines Drive, easy HR 133. Rode with Mark Copper.
Bike 23 miles on Hines Drive, easy HR 133. Rode with Mark Copper.
Monday, May 02, 2005
Easy monday swim
Swam fairly easy today, 3300 yds in 1:05:00
1000 warm up (300S,200K,500S)
2X200 :20 RI
100 moderate :20 RI(1:40)
2X300 :30 RI
100 moderate :20 RI (1:40)
2X400 :40 RI
100 moderate (1:33)
200 cool down
Don't really know why but the farther I went the faster I swam. 200's were at a 1:45 pace, 300's were at a 1:43 pace and the 400's were at a 1:42 pace. Go figure!?!?
1000 warm up (300S,200K,500S)
2X200 :20 RI
100 moderate :20 RI(1:40)
2X300 :30 RI
100 moderate :20 RI (1:40)
2X400 :40 RI
100 moderate (1:33)
200 cool down
Don't really know why but the farther I went the faster I swam. 200's were at a 1:45 pace, 300's were at a 1:43 pace and the 400's were at a 1:42 pace. Go figure!?!?
Sunday, May 01, 2005
Sunday
Training didn't go as well today as I had planned, first the weather didn't want to cooperate and second, my legs were blown out so even if it was nice weather, I wouldn't have been able to do the quality of training I had planned today.
The weather has been so screwy this week that when it was nice enough to ride, I rode fairly hard fearing that I wouldn't get another chance again for a week. Yesterday and friday were two of those opportunities and I used them for bricks which left me tired for today.
Anywho, ran 5.1 miles today 45:06, HR 141, blew off the bike and other run cuz of the reasons stated above.
The weather has been so screwy this week that when it was nice enough to ride, I rode fairly hard fearing that I wouldn't get another chance again for a week. Yesterday and friday were two of those opportunities and I used them for bricks which left me tired for today.
Anywho, ran 5.1 miles today 45:06, HR 141, blew off the bike and other run cuz of the reasons stated above.
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