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View albumLittle hand says it's time to rock and roll!
July 2
July 1
- 1h 56m
- 34.53 miles
- 17.86 Mi/hr
Entire workout (199 watts):
Duration: 1:56:13
Work: 1379 kJ
TSS: 154.3 (intensity factor 0.895)
Norm Power: 229
VI: 1.15
Pw:HR: -8.08%
Pa:HR: 5.34%
Distance: 34.531 mi
Min Max Avg
Power: 0 977 199 watts
Heart Rate: 87 181 133 bpm
Cadence: 32 143 86 rpm
Speed: 0 36.4 17.9 mph
15' zone1
5x(1' high cadence, 1' spin)
10' zone2
20' zone4
5' zone2
20' zone4
5' zone2
15' zone4
15' zone1
First 20'
Pav 253
Pnorm 264
HRav 144
Second 20'
Pav 246
Pnorm 258
HRav 144
Last 15'
Pav 246
Pnrom 267
HRav 143
Not too bad, considering this was mostly on the path and had to contend with other path users a bit, as well as intersections and such.
Saw DavidClough finishing up a run just as I was nearing the end of my warmup on the bike. He was wearing his HHH technical shirt from this year. Stopped and talked to him for a few minutes, then got on with getting down to business on the bike. :)
June 30
- 1h 02m
- 7.98 miles
- 07m 46s /Mi
10' zone1
5' zone2
5x(1k @ 6:31, 4' jog)
10' zone1
Ran at Busee Woods at lunch. A little bit of redemption from the 3x1600 meltdown on Saturday.
6:23
6:24
6:21
6:24
6:18
So there. :)
10 minutes in zone4, 10 minutes in zone5. Solid.
- 1h 02m
- 3300.00 meters
- 01m 52s /100 meters
400 Free
50 Breast
50 Back
400 Band
200 Catchup
50 Scull
4x250 Pads+Pull, RI 30"
4x250 LPF, RI 10"
150 Stroke
Not my greatest swim, ever, but got it rolling by the end of the LPF. Found the groove and was able to cruise it out.
And so begins the next block of big training. :)
June 29
Recovery week is over. Today is the last respite before the coming storm. :)
The bike and swim are coming along smashingly. Run still needs a bit of work, and guess what the focus is for the next block of training? Running! Yay! :)
June 28
- 2h 21m 37s
- 38.14 miles
- 16.16 Mi/hr
Entire workout (158 watts):
Duration: 2:21:37
Work: 1338 kJ
TSS: 133.3 (intensity factor 0.754)
Norm Power: 193
VI: 1.22
Pw:HR: 8.95%
Pa:HR: -22.21%
Distance: 38.137 mi
Min Max Avg
Power: 0 1043 158 watts
Heart Rate: 64 160 126 bpm
Cadence: 27 114 83 rpm
Speed: 0 35.1 16.2 mph
Holy wind batman! Rode with Whizzzzz, MissKelly, and Newleaf over to KTPitBull's where we picked up her, Scraps, Ed, Kurt, and Lisa (non-bters).
Headed west to union, and dealt with 25+ mph headwinds for a little over an hour. Finally we turned and then softpedaled home at 25 mph. Nice. :)
June 27
- 1h 01m 36s
- 7.23 miles
- 08m 31s /Mi
10' zone1
10' drills
4x(30" stride, 90" walk)
3x1600 for time, RI 35"
400 for time
10' zone1
Ooof. Hot. I melted about 1/2 way through. Felt good while I was still cool, but then I got hot faster than I could cool off and turned to mush and pace fell off. Should have run this a bit earlier in the day, as it was pretty toasty even by 8:30. Meh.
I guess not too bad, but not what I was hoping for. I improved on the swim and bike power tests this week. The run might have been different in cooler weather, but can't guarantee cool weather on race day, especially with the run coming last of the 3 sports.
June 26
- 1h 00m
- 3400.00 meters
- 01m 45s /100 meters
300 @4th 25 stroke
500 free, 5x100 on 1:40
400 free, 4x100 on 1:40
300 free, 3x100 on 1:40
200 free, 2x100 on 1:40
100 free, 1x100 on 1:40
100 stroke
10" rest between the free and the 100's. No rest from the last 100 to the next free. Recover during the free. Swim the free sections paced at the 100 send off.
Felt solid in the water again. I like this. Just kept it rolling the whole swim. Finished nearly all of the 100's on 1:28'ish ( just under 1:30 pace! ).
- 21m
- 2.57 miles
- 08m 10s /Mi
Just an easy run with some strides.
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Zone1/2 run at Poplar Creek Forest Preserve after work.