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View albumA Wookie's Tri.
September 14
September 13
- 48m 46s
- 4.96 miles
- 09m 49s /Mi
I did the workout described below at the Castle H.S. track which was pretty cool. It made the intervals a little better psychologically since I knew my start/stop location. My feet did get awfully dirty tho.
Intvl / Time / Pace
400M / 2:01 / 8:07
800M / 4:01 / 8:06
1200M / 6:39 / 8:56 (should have pushed harder)
800M / 4:16 / 8:35
400M / 1:55 / 7:46
Total Calories: 1356
To Do:
Run workout: 15 min easy wrm up.
Main Set: 400mtr, 2min rest, 800mtr, 2 min rest 1200mtr, 2min rest,
800mtr, 2min rest, 400mtr, 2 min rest.
The effort should not be all out. Build into each interval and make
sure you stay consistent and don't slow down during the run.
15 wrm down. Easy rest.
Swim: Make sure you get a solid swim workout in which helps losen up
your legs.
September 12
- 1h 45m 43s
- 26.46 miles
- 15.02 Mi/hr
This ride was suppose to follow the format given below however once I get on the bike I always totally forget whatever it was I was suppose to do. I end up just riding my ride and trying to work when I can and resting when I need to rest.
I did pick up a bottle of Endurolytes today and I popped 3 before the ride. I don't think I needed the electrolytes for a ride less than 2 hrs but I wanted to check for stomach issues. Luckily, there weren't any.
I also added a Profile Design behind-the-seat dual bottle carrier. I still need to practice reaching and replacing the bottles from it but it is really nice having all that extra water available. Can't wait to use it on my next 50+ mile ride!
I should also mention that the HRM wasn't reading correctly today. Several times I looked down and saw it reading only 78bpm or something similar. I think it (or I) needed to be cleaned.
Total Calories: 2201
Total Ascent: 2289
Total Descent: 2280
To Do:
Bike: Good solid bike, 1 hr 45 min. 3 X 15 min build effort with some
power. Keep the heartrate moderate during the efforts.
Today I have planned a 105 min ride which I was going to do on the trainer. I've never been on the trainer that long and the thought it does not excite me. If I have time I'll try to get outside for some road-time. Also, planning on picking up a behind-the-seat bottle caddy for the bike today.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
September 11
- 25m
- 1000.00 meters
- 02m 30s /100 meters
Swam after work at the Kaneohe District Pool. It isn't as nice and the Marine Base pool but the base pool was closed. I've decided I prefer OWS more because I have a tendency to stop at rest when I get to the wall in a pool which I think is a bad habit.
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 2 RHR: 48 Hours slept: 7 Overall Workout: 2
September 10
- 1h 09m 57s
- 6.91 miles
- 10m 07s /Mi
This was an easy recovery run so I kept to my 10:00 pace. Honestly, I don't think I could have done any better than that. I am still burnt from yesterday's ride... and probably the magnitude of training I've put in since I hooked up with furndog. I actually felt better the longer I ran. Even still, I'm so very glad tomorrow is a rest day!
Total Calories: 2825
Total Ascent: 1580
Total Descent: 1669
I'm working today so I won't be able to tackle most of those "To Do's" until later. I've got an 75 min endurance run scheduled for this evening but I think I'll wait until the sun drops over the mountains so as to avoid some of the heat.
I woke feeling like total crap. Not sure if it was from yesterday's ride or if I've just been burning the candle to brightly. My symptoms were a terrible sinus headache, muscle soreness and a general feeling of crap. The headache was the worst of it. I didn't even want to eat or anything. I actually woke early to log my run before work. I suited up and headed out the door. I got about 50 yrds into my run and turned around. I just didn't have it in me.
I think I'll be fine after work. I had a good breakfast and some ibuprofen and I'm feeling much better. I'll GNC for some electolyte replacements and do an evening run at dusk.
- Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 2 RHR: 48 Hours slept: 8
September 9
- 3h 06m 49s
- 52.22 miles
- 16.77 Mi/hr
Long endurance ride from furndog's house to Kahuku and back in the early am. Felt great going out and most of the way on the way back. The trip back taught me several things:
1) I need to drink more water
2) I need to carry more water
3) I need more nutrition
4) I will always get a flat tire
Yes, another flat at about mile 46. I had run out of fluids and energy anyway so I took my time changing it. I'll be adding a double bottle holder to my seatpost soon.
Total Calories: 4542
Total Ascent: 3021 ft
Total Descent: 2995
Went on a long endurance ride today with furndog in the wee hours of the morning. We left his house at 6am and hoped to finish in 3 hours. Our destination was Kahuku. I had a toasted whole wheat begal with smoked salmon cream cheese in the car during the drive to furndog's house. The ride out felt good. We kept the pace moderate and even caught ourselves riding abreast a few times and chit-chatting until traffic got in the way. I refilled the empty half of my aerodrink bottle once we got the the Police Station at Kahuku and as we started back I ate a protein bar snacky cake thing my wife had bought a box of and left on top of the fridge. I thought I'd be fine.
We were cruising along nicely down the coast. When I crested the hill at "Surfing Beach" I tucked and tried to get into a groove. The slight downhill allowed me to role along at a steady 23-24mph which I maintained when I got to the flat portion. I stayed in the aero and slipped along feeling good. As soon as I passed Kualoa Ranch I sat up and turned around to look for furndog. It was then that I noticed a knot in my left lower back. Suddenly I felt like a used sock. Furndog soon caught up and passed. I tried to take off after him but I was out of gas. I slurped at my aero bottle and soon it was empty. I resort to my Accelerade bottle but it wasn't hitting the mark. I plugged along but furndog was about 1/2 mile ahead and I couldn't gain on him. It was all I could do to keep 15-18mph until I went slightly off onto the shoulder to go around a stopped city bus and felt that familiar loose whobble that signifies only one thing... a flat tire, rear to be exact. I stopped behind a small market and changed the tube but had some difficulty getting things lined up properly. Eventually I was rolling again but I was completely out of liquids but only had about 6 miles to go which begrudgingly ticked off as I continued to sweat buckets.
To Do List for Sunday:
1) Buy Endrulyte
2) Buy CO2 cartridges
3) Buy kevlar tire liners
4) Buy behind-the-seat dual bottle caddy
5) 65 min endurance run
- Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 RHR: 48 Hours slept: 5 Overall Workout: 3
September 8
- 1h 31m 07s
- 21.84 miles
- 14.38 Mi/hr
90 mins of higher cadence, standing and pumping in high cadence on the climbs. In other words... murder. We took it easy the last couple miles because we knew we had a brick run coming. We also hit it pretty hard on a couple of the hills.
Max Spd: 37.5
Total Calories: 1733
- 19m 07s
- 2.16 miles
- 08m 51s /Mi
Brick run right after bike. I went without socks and paid for it with blisters on each foot. I was also feeling pretty good and went ahead and tried to keep my HR above my current 152 LT which I think is low. After seeing that my max HR was 151... maybe my LT is accurate after all? I still want to do another LTT maybe next week just to be sure. Cut it short due to blisters.
Total Calories: 659
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 48 Hours slept: 6.5 Overall Workout: 3
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Trainer ride mostly in zone 2. Set up in front of LOTR. :)
Blog: Its another beautiful day in paradise. Today's bike will most likely be done on the trainer after work. I really don't expect to fit in a swim. Perhaps I'll throw in some weights after the trainer ride. Hopefully I'll have time this evening. The last I heard I was elected "Grill-Master".
To Do:
Bike: Good solid 1 hr 30 min. Good solid ride. Easy spin the legs out.
Rest your legs from the run and all the cycling last week.
Swim: Short swim if possible.