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View albumNobody beats me on the DOWNHILLS!!!!
April 30
April 29
- 44m 21s
- 5.75 miles
- 07m 42s /Mi
Ohhh, yes… a track workout…
We'll start you off easy.
2 mile w/u, include 4 striders on the straight aways
4 x [800m T pace w/400m recovery]
Record times for me.
The rest is comfortable jogging.
1. 0:08:13.5 0:08:13.5 138 144 132 87 1.0 mile
2. 0:16:28.3 0:08:14.8 142 143 137 127 1.0 mile
3. 0:19:35.4 0:03:07.1 163 172 162 142 800 m
4. 0:21:42.9 0:02:07.5 140 164 149 140 400 m
5. 0:25:04.1 0:03:21.2 161 162 157 140 800 m
6. 0:27:09.5 0:02:05.4 139 161 149 139 400 m
7. 0:30:29.5 0:03:20.0 160 162 157 139 800 m
8. 0:32:38.9 0:02:09.4 137 160 147 135 400 m
9. 0:35:55.5 0:03:16.6 160 163 158 137 800 m
10. 0:44:21.5 0:08:26.0 140 160 143 137 1.0 mile
April 28
- 32m
- 2400.00 yards
- 01m 19s /100 yards
Had to work at 7:00 today so I got to the pool a bit early to get a long warm-up in and just do the first set with the masters team.
1900 W/U (6:22, 6:15, 6:04, 4:30)
4 x 100 @ 1:30 Descend (1:15, 1:10, 1:05, 1:01)
100 easy cool down
The 100's felt pretty good with the first being almost no effort and the last being pretty close to 100%.
My entire day of training yesterday consisted of a 30 min session in the bathroom shaving my legs and soaking in the tub. I did get the plow off the tractor, the mower deck on the tractor, washed the tractor, got to church with the kids, did some PT with the MIL helping her transition to her cane, cooked breakfast, cooked lunch, cooked dinner, yelled at the kids because I didn't workout, cleaned up after the kids because they must have had a stroke at some point and forgot how to clean up after themselves, did a few loads of laundry (did find $30 doing jeans :)), AAAAAHHHHHHH!!!!!!!
Where did the day go?
April 27
April 26
- 1h 54m 28s
- 41.07 miles
- 21.52 Mi/hr
15 min small ring (18.4 mph, AHR 102)
30 min Z-3 (21.9 mph, AHR 138)
1 min Z4 (25.3 mph, AHR 159)
9 min Easy (19.8 mph, AHR 128)
32 min Z-3 (22.2 mph, AHR 141)
1 min Z-4 (23.2 mph, AHR 150)
8 min Easy (20.3 mph, AHR 123)
19 min Z-3 (23.5 mph, AHR 142)
Chain twisted and bent when shifting and it ended my ride. :( Karen came to rescue me but it's going to cost me for sure.
April 25
April 24
- 1h 04m
- 22.89 miles
- 21.46 Mi/hr
This is designed to "shock" the legs some…
15' choice w/u * include at least two fast efforts
30' Olympic Distance Race paced effort (z4) - feel a good burn the entire time and try to stay in it!
15' c/d
Since I was doing a race pace ride I broke out the disc wheel and the aero helmet. WOW Did that feel nice!! It was nice to hear the whoosh-whoosh again and I really like the Giro Advantage 2 helmet.
I PR'd the TT loop doing 7.5 mi in 18:27 for a 24.4 mph avg speed and an AHR of 156. My legs were working race pace but my HR was in Z3. I guess I still don't have my "biking legs" yet. :)
15 Min w/u - 21.5 mph, AHR 130
30 min TT - 24.3 mph, AHR 156
19 min c/d - 17.2 mph, AHR 120
rstocks3's Training Log
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April 2008 
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Dreadmill run because it's all I could do. Bike still needs the chain fixed and between dinner, feeding the horses, Lauryn's softball game and the kids homework there was no way a ride was going to happen.
I tried the Infinite nutrition on the run and really like it so far!!