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View album2010 - Will the heart let me train?
July 16
July 15
- 44m 46s
- 6.20 miles
- 07m 13s /Mi
General Aerobic
Out and back to the circle on my side of 29. Pushed the out portion at a decent pace (right around 7 flat) and put it on moderate cruise for the way back (7:25-ish). Used the Fastwitch 2's to get a feel for them again as I will be running (as always) in them on race day. Good solid short run.
What a great Tour stage yesterday! I had followed it live on Cyclingnews of course, but I watched it last night and it was awesome. Ususally I've been falling asleep during the broadcasts, but last night I was wide awake and Mir fell asleep! ;)
I also bought Mir a nice pair of opal ear rings with some small diamonds in them as a thank you for tolerating this "hobby" of mine. Nothing outrageously expensive, but still very nice.
They put up the proposed course routes for the Annapolis Tri. As long as they follow the route they've shown it will be a challenging ride and very flat and fast run. Should suit my strengths!!
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
July 14
- 25m 19s
- 1500.00 yards
- 01m 41s /100 yards
3 x 500 in wetsuit. 8:25, 8:21, 8:33
Kept the effort even and moderately easy. Just tried to stay relaxed and let the suit keep me up. Very little kicking at all.
Only bummer was the strap on my watch broke. Need to replace it for this weekend obviously.
Prepped the bike some yesterday; got the 11-23 on the 999's, put the gel bottle mount on the bike, took off the extra bottle cage (only using one and going fully course supported this time), cleaned out the saddle bag. Only thing left to do besides cleaning the bike is to get the spare tubular strapped onto the saddle bag. Then it will be race ready!
Oh ...... and I asked the shop to order me yet one more secret light weight weapon to have it before the race ...... I'll just leave you with the tickler that it is something else from Zipp ........ ;)
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3
July 13
Mir tried to let me sleep in which was really nice. But with 3 kids running around doing their morning things (i.e. screaming, playing, yelling) it was pretty broken, but it was still nice.
Have to go in to work for a little bit after we run some errands.
Rest day.
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9
July 12
- 2h 26m 55s
- 51.00 miles
- 20.83 Mi/hr
Out and back to Rt. 3 by way of 216, Rt. 1, and 175 past Ft. Meade. A little less hilly route than what I've been riding and I decided to go at my usual effort and pace, which felt great to do. Had no troubles charging up the last few short/steep hills that are on the route and stayed nice and smooth in the 23 - 25 range on the flats.
I did have to stop around 18 miles or so to tighten my crank as it has been loosening up a bit lately and I could really notice it today.
Great ride overall.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 4
July 11
- 24m 33s
- 1500.00 yards
- 01m 38s /100 yards
5 x 100 on 2:00
1:30 bonus rest
10 x 50 on 1:00
2:00 bonus rest
20 x 25 on :30
Of course by the 25's I was starting to slow down a little. It wasn't so bad that I was having to do touch and go's on the 25's, but I never really got more than 5 or 6 seconds on them. Good short, intense set though, so it was good to get the blood flowing.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
July 10
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5
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Easy out and back to make sure everything was working right on the bike.
And wouldn't you know it .... got my first tubular flat in the process. Luckily the bike was "race prepped" so I had a spare and all my stuff, otherwise it would have been a long walk home since I didn't bring my phone or anything like that.
I never pre-stretched the spare, so I had to fight with it a little to get it on. Getting the old one off was not bad at all. And I found out two things about my CO2 system. 1. Don't leave a new bottle threaded in over time since it all leaks out and becomes worthless. 2. I don't need the "crack pipe" to fill the disc when I have the CO2 system. At least that's good to know!
I went slower coming home since I didn't feel like rolling the tire off the rim. I'll let it stretch all day and then glue it on when I get home tonight before packing everything else up.