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View albumLittle hand says it's time to rock and roll!
August 14
August 13
- 2h 30m 55s
- 19.00 miles
- 07m 56s /Mi
Ooof.
This got hot, and my legs felt like stumps after the first hour.
Not quite the pace I was shooting for, but in the scheme of things, running sub-8 for 19 miles in the heat on dead legs is not that bad of a result.
- 20m
core, cankle, and stretching. holy moly. :)
Long run done. Now eating an entire Trader Joes BBQ Pizza. Mmmmm.... :)
Just got a call from Bob @ Wheelwerks in CL ( my favorite LBS ). I ordered a zipp 808 rear wheel to replace my Powertap + 404 ( which is still for sale, see classifieds!!!! ) since I have the Quarq powermeter now. The wheel is IN! Getting the tubie mounted now, so I'll have it for Pleasant Prairie this weekend. Yay! No wheel cover for it yet, so I'll just run the 808 rear and 404 front. Will have the wheel cover for Wisconsin though, so that I'm effectively running a poor man's Sub9 disk. :)
Someone please buy my 404 + Powertap though. Will entertain best offers. :)
August 12
- 24m 52s
- 8.14 miles
- 19.64 Mi/hr
Bike 1:
15' zone1
5' zone2
5' top of zone4
- 05m
- 0.93 miles
- 05m 22s /Mi
Run 1:
5' hard pace
- 04m 46s
- 1.98 miles
- 24.84 Mi/hr
Bike 2:
5' top of zone4
- 05m 01s
- 0.82 miles
- 06m 08s /Mi
Run 2:
5' hard pace run
- 05m 01s
- 1.90 miles
- 22.65 Mi/hr
Bike 3:
5' top of zone 4
- 05m
- 0.82 miles
- 06m 06s /Mi
Run 3:
5' hard pace run
- 10m 04s
- 2.90 miles
- 17.26 Mi/hr
Bike 4:
10' zone1 (cooldown)
- 1h 13m 22s
- 21.22 miles
- 17.35 Mi/hr
Ended up going to the Cubs game last night. :) We had some guests from Corp HQ at work, and there was an extra ticket for the game, so I ended up getting asked to go. Great seats, and perfect weather for an evening game, so I couldn't pass it up.
Working this AM, then taking the afternoon off I think. Have a 1 hour multiple brick, and a 1:15 bike to do. Brick around lunch time, then riding a bit later.
Tomorrow is my long run. 2:30 to run, and Coach Brett has decided that my target paces were too easy, so now the bar has been raised. :) Main block is 105' sub 7:35 pace. Nice.
August 11
- 58m 43s
- 7.50 miles
- 07m 49s /Mi
10' zone1
40' zone2
8'44" zone1
An easy run in the AM. A little humid, but not too hot.
- 1h 15m
- 4500.00 meters
- 01m 40s /100 meters
4x100 Alt back/free
50 Breast
200 Back
150 (1 arm, 2r/2l, c/up)
5x700 Hard pace free, RI 30" !!!
200 Stroke
Woah. That worked out to about an hour of hard pace effort. Sheesh. :) First 3 went pretty well. The last 2 were tougher, but I hung on pretty well. Noticed my stroke rate slipping, so I focused on keeping good turnover and kept the pace up there.
5:25 AM. Up and ready to run shortly. Where is the sun?
August 10
- Massage
- 1h 00m
:)
Massage today. 
I need it. I also need sleep. I'm not getting what I need and it's catching up to me. Going to be spot on with it this week, even if that means being rather boring and going to be really early most nights. Can't afford to get run down on sleep at this stage of the game.
Plans are afoot for some more epic riding next weekend. IE, racing Pleasant Priaire, then riding the bike home from the race. Just because we can. MUaahahahahaha. :)
August 9
- 5h 11m 58s
- 98.95 miles
- 19.03 Mi/hr
Two loops of the IMWI course, starting from the "stick".
15' zone1
30' zone2
4 hours upper zone2/zone3 climbs
25' zone2
No HR, as I forgot my HRM strap. :(
Pav: 207 for the 4 hour block. Ooof.
- 13m 28s
- 1.63 miles
- 08m 16s /Mi
Brick run. Cut this short as I was literally melting. Decided was better to get in 13' instead of the planned 25' than to court heat stroke. Oi. I was drenched within 5 minutes. Held a solid pace to start out though! Heh.
Plan was run 15', 10' cooldown. I hit stop and just walked for the cooldown as it was too damn hot.
It was hot. Damn hot! Almost did some crotch pot cookin'! ;)
Survived the course. Two loops plus we started on the "stick" at McGaw Park. Saddle got really uncomfortable the second loop. Think I was sweating so much that I washed off the chamois lube. Ouch. Made it hard to keep up a good pace.
Cut the brick short as it was just stupid hot in the sun. It was 90F, direct sun, about 90% humidity. Blah.
Will log details when I can. Need a nap and some food. Stayed hydrated. Between DavidClough, Schmize, and myself, we went through nearly 2 gallons of water a piece. And that was still probably just barely keeping dehydration at bay.
August 8
- 50m 15s
- 6.28 miles
- 08m /Mi
10' zone1
5' zone2
4x 1km @ 6:50 pace, 1' easy
10' zone1
5' zone1
Cut off 2 x 1 km as my right achilles was feeling a bit wonky. Felt okay on the zone1 sections, just a little discomfort on the 1km intervals. Decided not worth pushing it at this stage of training, just to get 2 more 1km intervals in. Tacked on a extra 5' zone1 at the end to get total time close to the plan of 55'.
A bit of ice and the achilles is feeling better. It is slightly irritated though. Will have to keep an eye on it.
Refuelling now and getting ready to head out on the bike. It was freaking HUMID out there. But at least there's a solid breeze and it's overcast. Once the sun comes out this afternoon it's going to be brutal.
- 3h 30m 48s
- 68.12 miles
- 19.39 Mi/hr
HOT HOT HOT. And Humid. Summer is making up for the lack of heat earlier. Ooof.
15' zone1
60' zone2
60' zone3
60' zone2
15' zone1
Pav: 202w
Cadence: 80
Could not drink enough. Went through 4 1/2 bottles, then came home and chugged 1/4 carton of OJ, a Coke, a recovery shake, and a big glass of water (with a Nuun). Sheesh. I was melting out there ( which I think led to the high HR ). Sweat was not dripping off me, it was literally pouring off me.
Due to t-storms to the north, I forwent the planned loop of Lake Geneva and instead did a couple passes around the Deerpass loop ( with my cutoff up Standish to avoid the busy Deerpass road in the middle of the day ).
Saw KTPitbull, Scraps, Whizzzzz, Trader Vic, and Jack? going the opposite direction around the loop as they finished up their epic ride for the day.
My friends
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400 Free
50 Breast
50 Back
4x150 (1 arm, 2r/2l, c/up)
4x250 Pad+Pull
2x500 LPF
100 Stroke
cankle, core, and some yoga/stretching. my body is tight. eee!