The following equipment is nearing replacement:
Sarasota,FL 
Today
Patchy rain nearby High 92FLow 73F
  • Temp: 88F
  • Hum: 63%
  • W: 12mph W
TUESDAY
Sunny
High 92F
Low 73F
WEDNESDAY
Sunny
High 92F
Low 71F
THURSDAY
Sunny
High 89F
Low 74F
FRIDAY
Sunny
High 94F
Low 73F

Storm front blew through the area, so no swim tonight.

Came home and worked on bike.  Installed new SRAM chain.  Wasn't shifting smoothly on larger cogs.  Played around with barrel adjuster with no improvement, so  went ahead and swapped out for another SRAM 12-26T cassette.  Seemed to help.

Run
  • 44m 33s
  • 3.35 miles
  • 13m 18s /Mi

75/94 ENE@8
3:1
22:07.53
22:26.25
Aerobic run

Run
  • 25m 14s
  • 2.00 miles
  • 12m 37s /Mi

73/94 E@6
3:1
EZ pace
12:45.59
12:29.38
Was itching to get out today after sitting around and resting all day yesterday. Afternoon meeting with client at 3PM; may try to get to the gym on the way home depending on how long it goes.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    12
    12
    0
    0
  • BACK - Hyperextensions
    3
    12
    12
    0
    0
  • BACK - Pulldowns - Wide Grip
    3
    12
    12
    120
    120
  • BICEPS - DB Curls
    3
    12
    12
    65
    80
  • CHEST - Flies - Flat
    3
    12
    12
    80
    100
  • CHEST - Seated Bench Press - Machine
    3
    12
    12
    120
    120
  • 3
    12
    12
    90
    90
  • 3
    12
    12
    90
    90
  • LEGS - Seated Calf Press
    3
    15
    15
    90
    90
  • SHOULDERS - Front DB raise
    3
    12
    12
    15
    15
  • SHOULDERS - Rear DB raise
    3
    12
    12
    25
    25
  • SHOULDERS - Shoulder Press - Machine
    3
    12
    12
    60
    70
  • SHOULDERS - Side DB raise
    3
    12
    12
    15
    15
  • TRICEPS - Rope pulldown
    3
    12
    12
    90
    90

4:30PM @Crunch Southside

Rest/recovery day today.  More thunderstorms foreacast for today, so good day to just lay around. Need to clean up the bike later.

Bike clean-up, maintenance & convert from race back to training configuration:

  • Spray with Simple Green & hose off.
  • Hand dry frame.
  • Remove H3's, inspect & clean.
  • Remove cassette, inspect & clean.
  • Install Shimano 550's.
  • Clean & relube chain.
  • Mark carbon seat post, remove, inspect & replace.
  • Readjust brake pad position and adjust caliper opening.
  • Remove, inspect & replace saddle bag.
  • Reinstall Bento box.

Checked chain and it shows 0.75 stretch on my Nashbar gauge.  Ordered new one online last night.

 

 

Bike
  • 46m 41s
  • 13.00 miles
  • 16.71 Mi/hr

acad 80
mcad 95
mxs 21
odo 2004
Good ride.

Run
  • 43m 21s
  • 3.10 miles
  • 13m 58s /Mi

3:1, but with some extra walk breaks.

Swim
  • 11m 27s
  • 437.45 yards
  • 02m 36s /100 yards

Time includes run up from beach to T1

4AM  Up and getting ready to head to my race in Englewood.

  • RACE DAY: Englewood YMCA Sprint Triathlon

Swim stroke thoughts for the day:

Still searching for my sweet spot.  Sometimes I seem to get close, but can't seem able to replicate it at the next session.  Last night reverted to the old "swimming over a barrel" technique, along with trying to maintain the pressure on my hand and forearm after the catch.  Felt pretty good. 

Plan to just take a conservative approach to my swim tomorrow, to get to T1 in good shape.  After that I have until my next race on Labor Day weekend to better refine things.

A good warm-up is still a key for me; as I've talked about before, I've always been a slow warmer-upper.  I'm not good at getting my HR and breathing going from a cold start.

______________

Pre-race rest day today.  Having an early dinner with some friends and then pack my gear for tomorrow.

Run
  • 23m 12s
  • 2.00 miles
  • 11m 35s /Mi

75F94% SE@4mph
3:1
11:53.11
11:19.56
Short/higher intensity run. Felt good.

Swim
  • 30m
  • 900.00 yards
  • 02m 10s /100 yards

84F/70% W@7mph
Dress rehearsal for race: w/u, 400M @ "cruise speed", w/d.
Left work a bit early to try to beat the afternoon t-storms.

May try to get in a short swim this afternoon if the weather cooperates.  Would like to do at least w/u and easy 400.  Maybe 1K total.

Race on Saturday morning, so tomorrow will be rest day and gear check/pack.

____________

Checked on the weather forecast for Saturday morning.  Cloudy and 78 at 7AM start time.  Wind predicted to be South @ 8mph.  That means trailing wind for the S-N swim course and for the first half of the bike.  Back into it for the return leg of the bike.  Looks like I'll need to make hay on the outbound leg of the bike.

____________

Aches & pains dept:

Somewhat surprisingly, right shoulder feels better today, even after short swim last night.

Knock on wood, but Achilles has been a non-issue for the last few weeks. Pain free.

____________

I've mentioned before the emotional betrayal I felt regarding LA, going back to my father's terminal fight with renal cell cancer in 2004.  Still hard for me to discuss.  In the last month I bought some solid color LG bike jerses on sale at Nashbar and put away all my LiveStrong/Discovery jerseys. Don't know if I'll ever wear them again. 

 

RedCorvette's Training Log


 July 2013 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 
Time
Distance
Time
  • Bumpy Jones Classic (Swim)
    6/13/2015 Sarasota, Florida
  • Bumpy Jones Classic (Swim)
    6/14/2015 Sarasota, Florida
  • May's totals
  • April's totals
  • 2015 totals
  • 2014 totals