This is the beginning of a rest week or two as I absorb the past several weeks of hard training and racing. My dead legs during my threshold test and overall fatigue is a sign to rest. And so I shall.
Monday:
3200 yard lunch time swim was decent. A bit of neck/shoulder/rib pain, but I completed the workout.
90 minute run after work. Ran the Hawthorne-Sellwood bridge loop along the waterfront. I haven't ran this in a while, so it was good. South Waterfront has a ton of shit going on down there. Should be pretty nice once completed. That reminds me, there is a sign on the Sellwood about the future of the bridge. The city has allowed building to be built within feet of the bridge, WTF? Where is a new bridge going to go? It's got to go up...double decker like the Marquam and Fremont. Anyway... http://www.sellwoodbridge.org/
Tuesday:
4000yard set was cut short because of my second rib hurting when breathing left and with deep breaths. Sucks. PT this afternoon was helping, but not entirely...
Wednesday:
2 hour bike with 3*5min Half Ironman (HIM) pace on 3min rest. Average HR was 150 on the first two and 158 on the last one. The third one has a few overpasses. I was doing these out by Kelly Point Park. It was also weird windy, so speed wasn't a good indicator today. I wanted 24mph+ on each set, but I wasn't close most of the time with the wind. Deep breathes hurt somewhat.
Thursday:
55 minute run with 3*5minute HIM pace intervals on 3 min rest. These were good. HR averaged 160, have no idea on pace as I was on the waterfront, but they were comfortably fast. I'm guessing sub 7:30, at least I hope so. More PT afterwards, no it's starting to work. Once I got my shoulder and trap loosened up, she was able to get my rib and vertabrae lined up again.
Friday:
Pt is working cause my rib/shoulder/neck was fine today. Yes, it was a short 2k swim with only two hard 25 yard sets, but still... I'm off to Yin Yoga in the Pearl, then as a recovery ride I will be riding to get my hair cut...
Saturday:
With my HIM simulation on Sunday I'm heading out to Sauvie Island to mark off a 13.1 mile run course. I have a 40 minute ride with 3*2min HIM pace intervals I will do while riding and then an easy 20min run. Hopfully it's not raining too hard. I will alos be picking up some used DA Cranks for the cross bike. Looking to lighten that up and stop having issues with the bottom bracket. It needs some bling anyway. Never too early to be thinking about cross.
Sunday:
Half Ironman Sim – Bill, David, Linnea and Melissa were around for this “event.” Swim:2100 yards in the pool in about 29 m,inutes. I started out fast 50, moderate 100 and settled into 1:20 pace. I pretty much held it together for the entire distance. David, Bill and Linnea were right behind me getting out of the water. We got lucky and had the whole pool…there were people waiting, some getting irritated…Bike: We went to the cars and geared up. I wore last years’ kit and was in full on race mode with the Zipps and all. I did have an extra water bottle cage, for water since I decided not to set-up a table at the Island. We all headed out, it was a cold morning, so I had a vest, arms, knees and gloves…not your typical race gear. Had a nice easy cruise out, then started in on the first of four laps. My hands and feet were very cold. My HR was under 140 for the whole ride. Lap times were from 32-35 minutes. The later laps were getting tough, whether it was the wind or my effort, but my PE was higher than it should have been. At some point David left, his IT band was flaring up. Just Bill, Linnea and I. Melissa was doing her own ride and was at T2 to run with us. I followed my malto guidelines to the tee, never hungry or crampy.Run:My legs felt similar to Vineman last year (it was my IM race simulation for Canada), so I had feeling they would be okay. They were okay and we set out closer to 8 than 8:30. I believe the mile posts were a bit inconsistent, but what are you going to do? Things were around 8:15/20 for most miles… I think I could have held that to mile 20 of the marathon, but the last 10k would be very tough. But the last 10k isn’t ever easy. Overall, it was more difficult than I had planned. Don’t know, if I was tired, lack of competition and adrenaline from a race or what. Good news is I wasn’t much, within 5 minutes, slower than the two 70.3s I did last year. I’m good with the result and I am ready to put those longer IM pace intervals to good use in the upcoming weeks before Brazil.
About Me
- Garren
- Dubai, United Arab Emirates
- Expat from Portland, OR living, working and training in the UAE
Saturday, March 31, 2007
Wednesday, March 28, 2007
Week of March 19th, 2007
This week is either (and i haven't decided) a really bad karma week or a feel good I got through it and PR'd a few things week. I'm picking the later, because that is the smart thing.
Monday
AM run - 40 mins, noting special here.
Swim – 3900
PM run was supposed to be 2 hours. Again I was running home from LO 24 via my ride home route. However, I decided to take a different route home to get to the cemetery. Got a bit lost, but pulled out the BlackBerry and logged into Goggle Maps to find the street that went through. On my way again, I ran through a private community up by Lewis & Clark. Older, but super swank estates up there. Did i mention it was raining and windy the whole time? Did I mention that I bought a cheap longsleeve shirt at Performance to wear since I only had a water resistant vest? Did I mention that I called it a day after I was colder running that standing still? The cavalry came and picked me up 90 minutes into the run...thanks Uma!
Tuesday
Chaos trying to swim, so it was just the am bike into work. Can you believe i got to the gym and no suit? Fine, but 24 Hour likes to throw suits away or there are gross dudes stealing left around suits... I went to PDX Swimwear for another (I just bought the one I lost). Get back to the gym and there is a stupid water aerobics class...taking the whole pool up!!!! So pissed I could have thrown, hit, done whatever to a lot of things. Instead I tried to clear my karma and give some cash to the homeless guy at the street corner…i hope it works. No swim, too pissed to deal with 24 int he pearl or Dirty Downtown 24...gross.
Wednesday
Lunch – 40run
Swim before spin class – 4000 choice
Spin class - last class. Not on form today, but i survived.
Thursday
Lunch run – interval workout. You could say I entered new territory today on the run. Intervals went 800-1000-1200-1000-800 with 400 rest in between. I needed to get the HR over 180, well over on the last two. I was starting in the 160 (Zone 5 of a six zone HR dealio). Went too fast on the first 800, running in the 170s @ 5:30 pace...relaxed a bit and hit the second 1000 hard. Still running 5:40 pace, but I was balls out and barely getting over 180, 182 in fact was MAX today on both the 1000 and 800. I have never run this fast in races or training. A PR of sorts. I'm happy to have run that fast. Just need to remember that feeling and get there in the last 10k of Brazil...
Easy 2k swim followed by an easy 60min spin through LO, although lots of climbing. Checking out new route over mountain park to get home.
Friday
PR Swim day. This was supposed to be done Tuesday, but you already knew that. I swam an extra 100 yards to get 6k. This was the longest swim of my career at one time. Neck/shoulder were fine.
Saturday
Coach said this week would be tough, but damn. Bike threshold workout was f’ed up due to trainer being broke. Stupid Tacx Flow! So I switched to the good ole Cyclops. However, I was not able to get my HR over 140. I need to get to 160 and go from there…10min on 5 off, 8 on, 4 off, 6 on, 3 off, 4 on, 2 off, 1 max, recovery spin. After the 5 minute of the 8, I quit. No matter how fast I spun, or how big a gear I turned, NADA! So I did my Trun. Good run too. Prior to this I swam 2k and lifted upper body afterwards.
Sunday
This was supposed to be the day of ease, I was instructed to “ride with the ladies.” However, karma police had other ideas. This week has been all about “other ideas.” Apparently, my attempt to reverse my bad fortune by donating cash to the homeless guy was a feeble attempt.
4:15 ride, 70 miles and 3000’ or so of climbing. Back to karma. I had no less than 5 flats today!!! That again is a PR. See, this week is also about PRs! I got a flat before we even started (for the second week in a row). 2 minutes later, another! It wasn’t until my third or fourth flat did I notice the giant gash in my tire. Combined with having 18/25 tubes for a 28 tire didn’t help, but shouldn’t have been an issue.
Actual Time 19:19
Planned Time 24:10
Swim Distance 16900 yd - PR
Bike Distance 145 mi
Run Distance 35.8 mi
Flats – 5 – PR
I am a little down on the time again this week over planned, but some workouts were completed faster than planned. An hour of riding and lifting were the only things missed.
Monday
AM run - 40 mins, noting special here.
Swim – 3900
PM run was supposed to be 2 hours. Again I was running home from LO 24 via my ride home route. However, I decided to take a different route home to get to the cemetery. Got a bit lost, but pulled out the BlackBerry and logged into Goggle Maps to find the street that went through. On my way again, I ran through a private community up by Lewis & Clark. Older, but super swank estates up there. Did i mention it was raining and windy the whole time? Did I mention that I bought a cheap longsleeve shirt at Performance to wear since I only had a water resistant vest? Did I mention that I called it a day after I was colder running that standing still? The cavalry came and picked me up 90 minutes into the run...thanks Uma!
Tuesday
Chaos trying to swim, so it was just the am bike into work. Can you believe i got to the gym and no suit? Fine, but 24 Hour likes to throw suits away or there are gross dudes stealing left around suits... I went to PDX Swimwear for another (I just bought the one I lost). Get back to the gym and there is a stupid water aerobics class...taking the whole pool up!!!! So pissed I could have thrown, hit, done whatever to a lot of things. Instead I tried to clear my karma and give some cash to the homeless guy at the street corner…i hope it works. No swim, too pissed to deal with 24 int he pearl or Dirty Downtown 24...gross.
Wednesday
Lunch – 40run
Swim before spin class – 4000 choice
Spin class - last class. Not on form today, but i survived.
Thursday
Lunch run – interval workout. You could say I entered new territory today on the run. Intervals went 800-1000-1200-1000-800 with 400 rest in between. I needed to get the HR over 180, well over on the last two. I was starting in the 160 (Zone 5 of a six zone HR dealio). Went too fast on the first 800, running in the 170s @ 5:30 pace...relaxed a bit and hit the second 1000 hard. Still running 5:40 pace, but I was balls out and barely getting over 180, 182 in fact was MAX today on both the 1000 and 800. I have never run this fast in races or training. A PR of sorts. I'm happy to have run that fast. Just need to remember that feeling and get there in the last 10k of Brazil...
Easy 2k swim followed by an easy 60min spin through LO, although lots of climbing. Checking out new route over mountain park to get home.
Friday
PR Swim day. This was supposed to be done Tuesday, but you already knew that. I swam an extra 100 yards to get 6k. This was the longest swim of my career at one time. Neck/shoulder were fine.
Saturday
Coach said this week would be tough, but damn. Bike threshold workout was f’ed up due to trainer being broke. Stupid Tacx Flow! So I switched to the good ole Cyclops. However, I was not able to get my HR over 140. I need to get to 160 and go from there…10min on 5 off, 8 on, 4 off, 6 on, 3 off, 4 on, 2 off, 1 max, recovery spin. After the 5 minute of the 8, I quit. No matter how fast I spun, or how big a gear I turned, NADA! So I did my Trun. Good run too. Prior to this I swam 2k and lifted upper body afterwards.
Sunday
This was supposed to be the day of ease, I was instructed to “ride with the ladies.” However, karma police had other ideas. This week has been all about “other ideas.” Apparently, my attempt to reverse my bad fortune by donating cash to the homeless guy was a feeble attempt.
4:15 ride, 70 miles and 3000’ or so of climbing. Back to karma. I had no less than 5 flats today!!! That again is a PR. See, this week is also about PRs! I got a flat before we even started (for the second week in a row). 2 minutes later, another! It wasn’t until my third or fourth flat did I notice the giant gash in my tire. Combined with having 18/25 tubes for a 28 tire didn’t help, but shouldn’t have been an issue.
Actual Time 19:19
Planned Time 24:10
Swim Distance 16900 yd - PR
Bike Distance 145 mi
Run Distance 35.8 mi
Flats – 5 – PR
I am a little down on the time again this week over planned, but some workouts were completed faster than planned. An hour of riding and lifting were the only things missed.
Wednesday, March 14, 2007
Week of March 12th, 2007
Well, I think I start of most of my posts like that...so yeah, I got my Polar 725x back finally! I sent it in to get fixed and they sent me a new one. The buttons were missing, so there was water damage. Most cost, well, just a new strap. Awesome!
Quad is feeling better! PT this morning was very nice (said in your best Borat accent). I'll get another treatment on Thursday and see where it goes from there. I just have some delayed muscle soreness from running down Thurman street on Sunday.
Monday:
Lunch swim, nice and easy 4200 yards. The long 400yd kick was good to flush out the soreness in the legs. I think my new stroke is a bit off. I feel like I am using too much shoulder and not enough lat. During the pulls today, I concentrated on engaging my lats sooner. Worked out well.
Nice easy spin home. Say what you will about George W. but I'm diggin the extra day light, esp. since I'm training for early season races.
Tuesday:
Up at the crack of dawn to ride to work. Go thing Brian *Mr Squats* Ecker is riding with me on these early mornings, cuz I won't be getting up early otherwise or I'd be calling in to "Revolutionize The Workplace" and work from home.
Lunch swim of 4*1000 sets (700swim, 200back, 100breast). I stopped doing the breaststroke kick and substituted it with the dolphin kick. Brillant! Saves the knees. I ened up swimming the 700 @ 1:22ish pace the whole day. Felt easy to moderate.
Easy run around waterfront after work (5 miles)
Wednesday:
Run - missed
Swim - 40 minute, easy 2800 yards
Bike trainer class - forgot shoes at home, left early to get a threshold workout in at home, but stupid Tacx Flow isn't picking up a signal, so I got pissed. Skipped it all! Not good, but it was just one of those days.
Thursday:
Run - Ran to the gym from work to do some intervals on the treadmill. I did 15*3min @ 7:15 (8.3mph) with one minute off between. HR was 153 (+/- 3 beats) avg with maxHR being 163 during the intervals.
Swim - 3500 yards, 1 hour, nothing special. Shoulder was a bit sore, going to PT tomorrow for it now that my quad is fine.
Lift (lower body) - skipped since I didn't get up in time to run first, cause lifting before the speed workout was bad news last week. No bike home, drove, Modest Mouse concert to go to. It was a good show, they were good performers.
Friday:
No riding in today, drove.
Yin Yoga - 75 minutes, so good. Hips are always so tight and I stretch them out real good in yin
Saturday:
Swim - skipped because of shoulder (on recommendation of PT)
Ciaverella's Ride - super good ride out towards Sandy River. Ended up with 60 miles and 5000' ascent (4:15). I went easy as I was racing the next day.
Lift (upperbody) - skipped
Run - Ran a couple loops around Ciaveralla house. Gained almost another 1000' running!
Sunday:
Banana Belt Brick - Since I missed last weeks with a sore quad I was eager to race. The race started off in typical slow fashion. The first two laps I was near or in the front. Pulled a few wannabe breakaways in. Nobody seemed to get on the ball to catch the breakaways. Got some props for pulling those guys in by fellow riders, a first for me. I sat back on the third lap to conserve energy for the last lap. It took me too long to get back to the front on the fourth lap and I wasn't in a good position headed to the final kilometer. I was pushed out by another rider and lost position, by then it was 200m and shit was everywhere, chaos. Legs were snappy, but I had nowhere to go. Two teammates were behind me, but they had nowhere to go either. Average HR 157, MAX 182.
The run afterwards was much better then the one last time. Legs felt better, but heavy still. The return leg was good, felt fine. Average HR 146, MAX 162 for the run of 30 minutes. Cut short because of yesterday and todays efforts.
Weekly Totals:
Actual Time 16:40
Planned Time 20:20
Swim Distance 14700 yd
Bike Distance 145 mi
Run Distance 24.31 mi
Quad is feeling better! PT this morning was very nice (said in your best Borat accent). I'll get another treatment on Thursday and see where it goes from there. I just have some delayed muscle soreness from running down Thurman street on Sunday.
Monday:
Lunch swim, nice and easy 4200 yards. The long 400yd kick was good to flush out the soreness in the legs. I think my new stroke is a bit off. I feel like I am using too much shoulder and not enough lat. During the pulls today, I concentrated on engaging my lats sooner. Worked out well.
Nice easy spin home. Say what you will about George W. but I'm diggin the extra day light, esp. since I'm training for early season races.
Tuesday:
Up at the crack of dawn to ride to work. Go thing Brian *Mr Squats* Ecker is riding with me on these early mornings, cuz I won't be getting up early otherwise or I'd be calling in to "Revolutionize The Workplace" and work from home.
Lunch swim of 4*1000 sets (700swim, 200back, 100breast). I stopped doing the breaststroke kick and substituted it with the dolphin kick. Brillant! Saves the knees. I ened up swimming the 700 @ 1:22ish pace the whole day. Felt easy to moderate.
Easy run around waterfront after work (5 miles)
Wednesday:
Run - missed
Swim - 40 minute, easy 2800 yards
Bike trainer class - forgot shoes at home, left early to get a threshold workout in at home, but stupid Tacx Flow isn't picking up a signal, so I got pissed. Skipped it all! Not good, but it was just one of those days.
Thursday:
Run - Ran to the gym from work to do some intervals on the treadmill. I did 15*3min @ 7:15 (8.3mph) with one minute off between. HR was 153 (+/- 3 beats) avg with maxHR being 163 during the intervals.
Swim - 3500 yards, 1 hour, nothing special. Shoulder was a bit sore, going to PT tomorrow for it now that my quad is fine.
Lift (lower body) - skipped since I didn't get up in time to run first, cause lifting before the speed workout was bad news last week. No bike home, drove, Modest Mouse concert to go to. It was a good show, they were good performers.
Friday:
No riding in today, drove.
Yin Yoga - 75 minutes, so good. Hips are always so tight and I stretch them out real good in yin
Saturday:
Swim - skipped because of shoulder (on recommendation of PT)
Ciaverella's Ride - super good ride out towards Sandy River. Ended up with 60 miles and 5000' ascent (4:15). I went easy as I was racing the next day.
Lift (upperbody) - skipped
Run - Ran a couple loops around Ciaveralla house. Gained almost another 1000' running!
Sunday:
Banana Belt Brick - Since I missed last weeks with a sore quad I was eager to race. The race started off in typical slow fashion. The first two laps I was near or in the front. Pulled a few wannabe breakaways in. Nobody seemed to get on the ball to catch the breakaways. Got some props for pulling those guys in by fellow riders, a first for me. I sat back on the third lap to conserve energy for the last lap. It took me too long to get back to the front on the fourth lap and I wasn't in a good position headed to the final kilometer. I was pushed out by another rider and lost position, by then it was 200m and shit was everywhere, chaos. Legs were snappy, but I had nowhere to go. Two teammates were behind me, but they had nowhere to go either. Average HR 157, MAX 182.
The run afterwards was much better then the one last time. Legs felt better, but heavy still. The return leg was good, felt fine. Average HR 146, MAX 162 for the run of 30 minutes. Cut short because of yesterday and todays efforts.
Weekly Totals:
Actual Time 16:40
Planned Time 20:20
Swim Distance 14700 yd
Bike Distance 145 mi
Run Distance 24.31 mi
Week of March 5th, 2007
Well, this week started off really well through thursday...then went downhill from there. I lifted in the am, swam @ lunch and did a speedwork on the treadmill out in the pm. After the dreadmill workout (proper warm-up and 12x3min @ HIM pace (7:30)) i was feeling a bit of a sharp pain in the middle of my quad. Hmmm, strained or something. It got pretty sharp as i tried to run home and cooldown. So I walked and went by Jamba Juice for a recovery drink. This threw my whole weekend off. I got PT Friday afternoon, felt decent, but not that much better.
Monday:
Easy 42min run in the morning aroudn the waterfront
3400yrd swim (40mins) @ lunch
Easy 2 hour run home from LO 24 hour. It was a great day to be outside, nice and warm. It was also very cool to run the route I usually ride home on. It ended up being close to 15 miles home. Good run with a 1000' ascent.
Tuesday:
Easy spin to my car in LO. 15 miles
Drill, pull, paddle swim of 3100yards. I didn't have any bands for my feet, but i do now!
Wednesday:
Easy 5 mile run @ lunch
I had on tap an LT intervals, but I still have Julie Brownings class. So I did that. We worked on power. Lots of huge gear, 100% efforts for 15 seconds up to 30secs, alternating seated and standing. Also did several from a complete stop to simulate starts. You didn't realize CCX practive started in March did you?
Thursday:
Today was the disaster for the quad. Morning leg lift routine (3x20 sets). Lunch swim was big, 4400 yards.
I rode home with the quad in pain as well. It was okay, probably shouldn't have, but I did. I also meet up with the folks going to Brazil. I paid my desposit, now I just need a plane ticket, a visa and to enter the race...
Friday:
Easy spin to work
Left work early to get quad treated and then headed to yin yoga. I love yin yoga. I almost fall asleep every pose, it's great. My hips are very tight this week...
Saturday:
Skipped am swim. Lazy, no excuses...
I met a fellow IH, Bill, at his place in Beaverton for an easy spin to Hagg Lake. Sorta drizzled on and off all day. Finally found the road (Roy Road) that I always seem to miss when I've tried to get to Hagg Lake. Now I know. Quad was good for most of the ride. We ended up with 62 miles in 3:40ish or something. Anyway, the quad was prety sore and tight by the end. Skipped Trun. Went home to ice, foam roll and strech the shit out of it. Oh and ibuprophen.
Sunday:
I decided yesterday that there was no Banana Belt #2 today for me. There was no way I was going to risk fully tearing the quad for a bike race. The greater the force when riding, the more it hurt. All the climbing would have tore it up. Good call. It actually felt good today, so I ventured to run figuring I should be working on my weaknesses. The plan was for a 4 mile juant around the waterfront. I ended up feeling good and running to the Thurman Gate and home (11.5 miles in 90 mins). Solid day, warm and humid. More icing, streching, yin yoga and soaking at the Kennedy School.
I got all my hours in, but I was still a swim session short, over on yoga, short on run and no bike race (but the miles were there)
Actual Time 21:25
Planned Time 19:39
Swim Distance 10300 yd
Bike Distance 152 mi
Run Distance 45.5 mi
Monday:
Easy 42min run in the morning aroudn the waterfront
3400yrd swim (40mins) @ lunch
Easy 2 hour run home from LO 24 hour. It was a great day to be outside, nice and warm. It was also very cool to run the route I usually ride home on. It ended up being close to 15 miles home. Good run with a 1000' ascent.
Tuesday:
Easy spin to my car in LO. 15 miles
Drill, pull, paddle swim of 3100yards. I didn't have any bands for my feet, but i do now!
Wednesday:
Easy 5 mile run @ lunch
I had on tap an LT intervals, but I still have Julie Brownings class. So I did that. We worked on power. Lots of huge gear, 100% efforts for 15 seconds up to 30secs, alternating seated and standing. Also did several from a complete stop to simulate starts. You didn't realize CCX practive started in March did you?
Thursday:
Today was the disaster for the quad. Morning leg lift routine (3x20 sets). Lunch swim was big, 4400 yards.
I rode home with the quad in pain as well. It was okay, probably shouldn't have, but I did. I also meet up with the folks going to Brazil. I paid my desposit, now I just need a plane ticket, a visa and to enter the race...
Friday:
Easy spin to work
Left work early to get quad treated and then headed to yin yoga. I love yin yoga. I almost fall asleep every pose, it's great. My hips are very tight this week...
Saturday:
Skipped am swim. Lazy, no excuses...
I met a fellow IH, Bill, at his place in Beaverton for an easy spin to Hagg Lake. Sorta drizzled on and off all day. Finally found the road (Roy Road) that I always seem to miss when I've tried to get to Hagg Lake. Now I know. Quad was good for most of the ride. We ended up with 62 miles in 3:40ish or something. Anyway, the quad was prety sore and tight by the end. Skipped Trun. Went home to ice, foam roll and strech the shit out of it. Oh and ibuprophen.
Sunday:
I decided yesterday that there was no Banana Belt #2 today for me. There was no way I was going to risk fully tearing the quad for a bike race. The greater the force when riding, the more it hurt. All the climbing would have tore it up. Good call. It actually felt good today, so I ventured to run figuring I should be working on my weaknesses. The plan was for a 4 mile juant around the waterfront. I ended up feeling good and running to the Thurman Gate and home (11.5 miles in 90 mins). Solid day, warm and humid. More icing, streching, yin yoga and soaking at the Kennedy School.
I got all my hours in, but I was still a swim session short, over on yoga, short on run and no bike race (but the miles were there)
Actual Time 21:25
Planned Time 19:39
Swim Distance 10300 yd
Bike Distance 152 mi
Run Distance 45.5 mi
Wednesday, March 07, 2007
Week of February 26th, 2007
This week is somewhat of a recovery week after AZ and the TT. Although I have a bike race, Banana Belt on Sunday. I should really update more often than once a week. There are lots I am forgetting...
Monday:
day off
Tuesday:
3400 yard swim, that's it! Should have rode, but apparently I didn't...
Wednesday:
3300 yard swim at lunch.
Bike trainer class, 75mins, solid effort with HR held sub 150 beats.
Easy 5.5 mile run - not when I did this today...
Thursday:
I rode a couple hours in the morning...30 miles
Lifted weights later that evening
Friday:
90 min ride in the morning and a run at lunch...
Monster set swimming...WU: 200E, 200 (back/breast), 4*100 r10s (as 25fly,25ba,50free), 200E, MS: 8*50 (3 MH r10s, 1 max r30s), 800 steady, 6*50H (r10s), 600 steady, 4*50 Paddles, 400 steady, 2*50 (as 25 sprint, 25E), CD: 200E; Total: 4100 yards
Saturday:
Skipped the swim in the morning before the ride and the upper body weights. Left shoulder was sore and irritated this week. Thought this was wise, plenty of time to make this up.
3 hour ride to Oregon City, nice and easy.
I went to my 'hood in East County to run around Glendoveer Golf Course. I used to run around this 2ish mile barkdust trail all the time growing up when conditioning for soccer. I ran three loops, seemed much easier than I remember, smaller too.
Finally did my taxes today too!
Sunday: Banana Belt #1 (First in a series of Three)
My race was at noon, Cat 4. There were over 70 riders to start. I had no idea where I would measure up in this race. It's a four lap (11 miles, 600' elevation gain each lap) race. I've been shelled off the back many times in previous years. Not so this year. It started slow, slow enough that 6 miles into the race I found myself with a 50 meter gap. I said fuck it, and went for it. There was a crash shortly after I solo'd away, so that helped stretch it out to over 90 seconds. The peloton cuaght me a lap later. Fun while it lasted. I should do that later in the race next time, but the gap caught me off gaurd, so I went for it. Meanwhile, back in the pack, I stayed close to the front and hung on to sprint out the finish coming in 10th. Not bad for a triathlete. Next week I plan to sit in and solo away at the end.
Actual Time 16:38
Planned Time 16:58
Swim Distance 10800 yd
Bike Distance 125 mi
Run Distance 21.6 mi
Race Distance 44 mi
Monday:
day off
Tuesday:
3400 yard swim, that's it! Should have rode, but apparently I didn't...
Wednesday:
3300 yard swim at lunch.
Bike trainer class, 75mins, solid effort with HR held sub 150 beats.
Easy 5.5 mile run - not when I did this today...
Thursday:
I rode a couple hours in the morning...30 miles
Lifted weights later that evening
Friday:
90 min ride in the morning and a run at lunch...
Monster set swimming...WU: 200E, 200 (back/breast), 4*100 r10s (as 25fly,25ba,50free), 200E, MS: 8*50 (3 MH r10s, 1 max r30s), 800 steady, 6*50H (r10s), 600 steady, 4*50 Paddles, 400 steady, 2*50 (as 25 sprint, 25E), CD: 200E; Total: 4100 yards
Saturday:
Skipped the swim in the morning before the ride and the upper body weights. Left shoulder was sore and irritated this week. Thought this was wise, plenty of time to make this up.
3 hour ride to Oregon City, nice and easy.
I went to my 'hood in East County to run around Glendoveer Golf Course. I used to run around this 2ish mile barkdust trail all the time growing up when conditioning for soccer. I ran three loops, seemed much easier than I remember, smaller too.
Finally did my taxes today too!
Sunday: Banana Belt #1 (First in a series of Three)
My race was at noon, Cat 4. There were over 70 riders to start. I had no idea where I would measure up in this race. It's a four lap (11 miles, 600' elevation gain each lap) race. I've been shelled off the back many times in previous years. Not so this year. It started slow, slow enough that 6 miles into the race I found myself with a 50 meter gap. I said fuck it, and went for it. There was a crash shortly after I solo'd away, so that helped stretch it out to over 90 seconds. The peloton cuaght me a lap later. Fun while it lasted. I should do that later in the race next time, but the gap caught me off gaurd, so I went for it. Meanwhile, back in the pack, I stayed close to the front and hung on to sprint out the finish coming in 10th. Not bad for a triathlete. Next week I plan to sit in and solo away at the end.
Actual Time 16:38
Planned Time 16:58
Swim Distance 10800 yd
Bike Distance 125 mi
Run Distance 21.6 mi
Race Distance 44 mi
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