A Wookie's Tri.

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The following equipment is nearing replacement:
Kaneohe,HI 
Today
Sunny High 83FLow 73F
  • Temp: 73F
  • Hum: 73%
  • W: 4mph N
MONDAY
Mist
High 79F
Low 68F
TUESDAY
Cloudy
High 81F
Low 67F
WEDNESDAY
Light rain shower
High 79F
Low 66F
THURSDAY
Partly Cloudy
High 79F
Low 76F

August 25

Bike
  • 1h 53m 25s
  • 33.37 miles
  • 17.65 Mi/hr

Rode with furndog from my house out to Hauula 7-11 and back. It was a beautiful day for a ride with a nice rain shower in Waihole on the way back. This time we only stopped at the turnaround for a few mins to drink and fuel up.
Total Calories: 3078
Total Ascent:1984
Total Descent: 1818

Planning a bike with furndog today... probably from my house north on Kam Hwy and back.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 RHR: 48 Hours slept: 7

August 24

Run
  • 33m 28s
  • 3.29 miles
  • 10m 10s /Mi

Ran Lanikai Loop with furndog today. Purposely kept the pace down.
Total Calories: 1103
Total Ascent: 552
Total Descent: 543

Swim
  • 19m 04s
  • 800.00 meters
  • 02m 23s /100 meters

Swam at Kailua Beach Park after the run around Lanikai. Saw another turtle. :)

Me, the dear wife and the grandson are heading out to Kailua/Lanikai after we drop the kids at school. Furndog is going to meet us there. Furndog and I will run the Lanikai Loop while my lovely wife pushes the grandson. Afterward we'll grab a nice refreshing OWS.

August 23

Bike
  • 2h 15m 55s
  • 33.37 miles
  • 14.73 Mi/hr

Slow ride from furndog's house out to Makapuu and back. We had several stops. The first stop was for my requisite flat tire. The second stop was at Makapuu Lookout where we hydrated and watched the para-gliders and enjoyed the view. The third stop was at the LBS in Kailua where I got my tire properly inflated, bought another tube and a CO2 system. Then we walked next door to 7-11 and hydrated again and ate energy bars. lol... I almost felt like we needed to stop for beers and burgers on the way back to Kaneohe! We had a good time though. Had some mean climbs and sweated buckets. Can't wait to do it again.

Oh, I have to mention that furndog did this ride with flat peddles since he left his on his tri-bike which was being tuned. lol... flat peddles and sneakers! OLD SCHOOL BABY!!!
Total Calories: 2735
Total Ascent: 3278
Total Decent: 3274

Fell alseep with the TV on last night and then woke up to "GERRY! GERRY! GERRY!" two hours before my alarm was due. So what do I do with the early hours? Make a pot of coffee and jump onto BT of course! :) I need to load up the bike and such anyway so the time won't be lost.

  • Health data: Sleep: 3 Soreness: 3 RHR: 49 Hours slept: 5.5

August 22

Run
  • 53m 27s
  • 5.48 miles
  • 09m 45s /Mi

Man, I <3 my Garmin 305! It's so light. I thought it would be heavier than my G-Shock but it weighs about the same or at least it feels the same or even lighter! I still need to work with it a little so as to learn how to use it correctly and get the most out of it. All the more reason to train! :)
Avg Speed: 6.1 mph
Total Calories: 1714
Total Ascent: 852 ft
Total Decent: 864 ft

I was up a bit late last night setting up my bike and trainer. I'm on "kid duty" after work today so this will be a great opportunity to try out the trainer for the first time. I'll let you know how it goes. Any suggestions for viewing entertainment while on the trainer?

EDIT #1: WooHoo! I picked up my Garmin 305 this morning! Can't wait to run with it this evening! :)

Double Woohoo! My friend hooked me up with a spare unused set of tires for my bike! How cool is that?! Furndog Rocks! ;)

I going to stop by the LBS and try and find a wheel/cassette combo on the cheap that I can use as a trainer swap-out. Wish me luck.

EDIT #2: Uh... $250 for a set of wheels and $75 for a cassette? To use as a trainer swap-out? I don't think so. Guess I'll look for used on eBay.

EDIT #3:  As you can see I didn't spend any time on the trainer. I mounted my new tires (thanks TONS furndog) and set the bike up for a ride with furndog tomorrow morning. Not sure where or how far we're gong to go but we might toss in a swim afterward. 

  • Health data: Sleep: 2 Soreness: 2 RHR: 50 Hours slept: 6.5

August 21

Haven't yet devised a plan for today. My legs are sore from yesterday's run so running is out. I was thinking I might go for a light ride to loosen the legs up a little or maybe swim a little since the pulled back muscle is feeling nearly healed.

Edit: I stopped by the local public pool and learned that they have open swiming from 1-5pm. Per the lifeguard lap swiming is still possible since the pool isn't usually crowded. I think I'll give it a try after work today. I don't really like doing laps in a pool but this might be very convenient.

Good News and Bad News:

Bad news first... I didn't get to swim or ride today and my rear tire is completely worn out... but...

Good News! It turns out an old friend of mine (16yrs) is a member of BT (furndog) and lives only a few miles from me! How cool is that? We hooked up this afternoon and jibber-jabbered for several hours getting caught up (hench missing the swim session). Then, I came home and started shopping on the net for a trainer. I called a few LBSs and found the Blackburn Fluid Trainer (which retails for about $229) for only $156! I also picked up an orange indoor trainer tire for use on the trainer. The guy at the LBS said the trainer would eat up my road tires in no time flat so the $30 for the trainer tire would eventually pay for itself.

The pain in the butt part was gettting this indoor trainer tire onto my rim. It was pretty tight and awkward to work with. I sure as heck ain't looking forward to taking it off and putting on a new road tire and swapping it back and forth. Does anyone have a spare wheel they use just for the trainer? Can I pick up a spare wheel and keep it just for the trainer? Do I need a spare cassette on it as well or can I swap that back and forth easily? I've never taken off the cassette so I have no idea what is involved in that proceedure. Thanks for the advice should anyone offer any.

EDIT AGAIN: I forgot to mention that I think my Garmin 305 is waiting for me at the PO! :)

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Hours slept: 7.5

August 20

Run
  • 1h 33m 09s
  • 9.32 miles
  • 09m 59s /Mi

Race today. Felt good throughout. Race Report is up.

Raceday! Well, run day for me. I have no delusions of winning anything. I just want to use these runs as training aids more than anything else. Should be fun! :)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 RHR: 48 Hours slept: 5.5

August 19

Taking off yesterday and today bothers me especially since all I want to do in tomorrow's run is finish having given a steady performance throughout. Meh, next week I won't have to dial back so much since my next event is only a 5k. Oh! And my Garmin should be here next week! :)

  • Health data: Sleep: 3 Soreness: 3 Hours slept: 6.5
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Shaved_Wookie's Training Log


 August 2006 
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