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View albumOperation Fitness Reactivate
May 24
May 23
- 1h 20m 09s
- 28.10 miles
- 21.04 Mi/hr
Afternoon Bike Ints
Weather: 84F, S winds @ 24 MPH (gusting to 39!)
Calories: 1066
Avg/Max Speed: 21.1/38.7
Avg/Max Cadence: 93/124
Phases:
WU:
15' Z1/Z2
3x spin-ups
3x2' (1') moderate efforts
MS:
2X8' Z4/Z5a (3' easy spin recovery) in aero bars
20' Z2/Z3
CD:
10' easy spin
Wind was blowing crazy, but didnt seem to affect me all that much. I thought it was going to be a lot worse. The first z5 in was done into the wind, mostly uphill, which was really tough. The second one was almost the complete opposite - crosswinds w/ some tail wind on the flats.
I got me a new Bell Sweep helmet too. I like it a lot. I had a Bell Furio and going from that to the sweep there is noticeably less wind resistance on it. Especially on a day like today. It also fits me much better which is good in case it ever needs to do its job.
- 50m 18s
- 6.74 miles
- 07m 27s /Mi
Easy AM Run
Weather: 68F, ~5-7 mph winds
Calories: 672
Avg/Max Pace: 7:28/6:56
Running Index: 73
Ascent: 60ft
Avg/Max Cadence: 88/90
Avg Stride Length: 4ft 0in
Just an easy run followed by some running drills (below).
- Running Drills
- 10m
- Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5
May 22
- 1h 00m
- 18.00 miles
- -----
Brick ride - technique session
Distance is an estimate
Calories: 701
Avg/Max Cadence: 93/131
Phases:
15' WU spin
3x( 3x[30" ILT Right, 30" ILT Left, 30" Recovery all @ 90+ RPM], 5' Spin @ 100+ RPM (30"))
3x( 30" spin-ups w/ 1' recovery spins. Spin-ups increased cadence every 10" to max at end.)
10' CD spin
- 59m 44s
- 3200.00 yards
- -----
Afternoon Swim
WU:
300y Free
200y KOB
100y Pull
2x50y Lead hand sweet spot
2x50y Skating
MS:
5x300y Free Negatives, RI :20
100y Free Easy
2x200y Pull, RI :30
100y Free Easy
4x25y Free Sprint, RI :30
CD:
2x50y Lead hand sweet spot
2x50y Skating
Swim felt good. Shoulders were a little sore though. On the 300y negs I split them by 100y and all of them came in at 1:48, 1:42, 1:38 - give/take :02 on each. Pretty damn consistent.
Polar OwnOptimizer Results
Training Effect - 3
HRRest - 45
HRPeak - 99
HRStand - 80
So it seems that even after the easy day yesterday and my RHR is in a normal area, Im still in a "training effect" area.
The chiro appt went good. My back/neck is seriously messed up. She didnt crack it (yet) but took xrays and all that crap. I get the results back on Fri and she is cracking me up then. Long story short, I have a bunch of locked vertebrae in my back and neck (thanks aero position) and Im knotted to hell. Go figure. There was a couple of things that was bothering me and I didnt say anything on purpose to see if she would pick them up. She picked out all of them just based on feel and some of the tests.
- Health data: Sleep: 4 Soreness: 4 Fatigue: 4 RHR: 45 Hours slept: 9
May 21
- 44m 52s
- 2250.00 yards
- -----
AM Recovery Swim
WU:
400y Free
100y KOB
200y Pull
100y KOB
MS:
10x100y, RI :15 as 50 drill, 50 swim focused on good technique and smooth form - alternated one-arm and catch-up drills
5x50y, RI :15 as 25y Steady 25y Easy
CD:
200y Free Easy
Just and easy swim to keep things moving and focus on technique without really paying attention to speed. All about form on these swims.
Race report from yesterday's race is up!!
Good gawd am I dog tired. Not muscle tired, but sleepy tired. I need that one day to sleep in and I didnt get it this weekend. I went to bed at 8:30 lastnight and slept like a rock. I couldve slept for another 2-3 hours probably. I got up early to get this swim in 'cause Im going to the chiro tonight. I got a twinge in my back on the easy run Sat am and its been bothering me a little. There was some chiro's set up at the expo for some free checkout so I went there, they looked me over and it turns out my right leg is about an inch SHORTER than my left when I lay on my stomach. The right side is where the kink is. They showed Amy and my mom, so I know they arent just BSing me to get my $$$. Either way, its a free session tonight, so we'll see how it goes. Im suprised I wasnt running in circles at the race yesterday! Though, it didnt really bother me when I was running yesterday.
Legs feel good. Just got some sorness in my calfs, thats it. Other than that it feels good be able to run a good 1/2 mary and not be totally trashed like you would after a mary!
- Health data: Sleep: 4 Soreness: 2 Fatigue: 1 Hours slept: 8
May 20
- 1h 05m 46s
- 19.30 miles
- -----
Just a really easy/relaxed around on some new roads and paved trails in the later afternoon. Kept the cadence around 90s and just spun around.
- 1h 20m 15s
- 13.10 miles
- 06m 07s /Mi
Cellcom Green Bay 1/2 Marathon
Weather: 43F, NNE winds @ 14 MPH
7/113 in AG (not counting the top 5 OA winners - which is how they did they AG awards). 5 of the top 10 were in my AG
30/2682 OA
Stats from my watch:
Distance: 13.42
Avg/Max HR: 161/173
Avg/Max Pace: 5:59/5:08
Calories: 1302
Running Index: 76
Avg/Max Cadence: 94/106
Avg Stride Length: 4ft 8in
Nutrition: Gu at mi 8. Alternated water/gatorade at each water stop (every 1.5 mi)
Lap Data
Mi# - Time - Avg/Max HR
1 - 6:19 - 143/152
2 - 6:13 - 154/157
3 - 6:06 - 158/159
4 - 6:09 - 159/161
5 - 6:12 - 161/165
6 - 6:08 - 163/165
7 - 6:03 - 164/167
8 - 5:54 - 163/165
9 - 6:11 - 165/167
10 - 6:11 - 164/167
11 - 5:59 - 165/168
12 - 6:06 - 168/169
13.1 - 6:40 - 171/173
Going into this the legs felt a little "worked" and I was a little afraid they wouldnt hold up. When the gun went, I started running. Funny thing, legs felt awesome. Running felt almost effortless. Kept the cadence high and just ran. Everything just felt "on". Cadence, breathing, stride, everything. I wish I had some special strategy in my head to report, but I got nothing. Just went out there and ran. I was a little afraid of blowing up by going out too fast (w/ "worked" legs) or trying to hold a faster pace and fading towards the end so I think I held back a little. I did pick it up during the last 2-3 mi though. Usually at an event like this I will run the marathon, so this was my first time actually racing a 1/2 mary and was a little unsure about how much to push into it right away. I have a little better idea how to race this distance now. It was fun! Doesnt take so much outta you like a mary does.
It was pretty cold out there. The wind only really got really in our faces for about a mi towards the end. Had a lot of crosswinds on tree-covered roads the rest of the time, so it wasnt that bad.
- Health data: Sleep: 4 Soreness: 4 Fatigue: 3 Hours slept: 7.5
May 19
- 52m 22s
- 6.97 miles
- 07m 30s /Mi
Easy AM Run w/ 8x strides to 1/2 mary goal pace (lower 6's)
Weather: 60F, S winds ~5-7 mph
Calories: 657
Avg/Max Pace: 5:40/7:31
Running Index: 77
Avg/Max Cadence: 87/98
Avg Stride Length: 4ft 0in
Kept this run really easy. 90% was in Z1 w/ only the strides dabbing into z2. Ran the strides for 30" to 1/2 mary goal pace. Legs felt a little heavy overall but seemed to loosen up as the run went on.
- Running Drills
- 10m
- Health data: Sleep: 4 Soreness: 3 Fatigue: 2 Hours slept: 8
May 18
- 2h 00m 46s
- 40.00 miles
- 19.87 Mi/hr
Afternoon Easy Recovery Ride
Weather: 67F, winds SSE @ ~15 mph
Calories: 1277
Avg/Max Speed: 19/8/36.3
Avg/Max Cadence: 92/105
Ascent: 980ft
Hydration/Nutrition: 2 scoops Gu2o, Gu, approx. 60 oz water
Kept this ride really easy. Mostly z1 w/ a little of z2. Just kinda went out, kept it easy and spun this ride out trying to keep fatigue away from the legs.
- 55m 38s
- 3000.00 yards
- -----
AM Swim
WU:
200y Free
100y Pull
2x100y KOB
100y Pull
2x50y Lead hand sweet spot
2x50y Skating
MS:
5x200y Free Descending, RI :20 - 3:38, 3:35, 3:26, 3:17, 3:11
100y Free Easy
3x200y Pull (negatives), RI :15
100y Free Easy
4x25y Free Sprint, RI :30
CD:
100y Free
2x50y Lead hand sweet spot
2x50y Skating
Awesome swim. It really feels like Im progressing on every swim session lately. Ive never been able to control the pace of 200ys like this before. Those last sprints were all around :20-:21. Everything felt really good throughout.
Polar OwnOptimizer Results
Training Effect - 3
HRRest - 56
HRPeak - 94
HRStand - 82
So, my weight is down today and RHR is way up (13 bpm higher than yesterday). Both are kinda expected from doing that long brick later in the day. I didnt eat supper until 8:15 and I went to bed around 9:15. I slept kinda crappy-like since I had to keep getting up every so often to eat something. I was starving and I ate big last night.
The legs feel REALLY good today. Some fatigue, slightly achey, but no soreness and they feel ready to roll this afternoon for another 2 hr ride. Saturday will be an easy run (45 min) then sunday is the Green Bay 1/2 mary. The weather is looking alright. 45F at the start, but they are calling for winds 15-20 mph. Gonna be windy, but its gonna be fun. This is my first time racing the 1/2 distance. I usually just do the full. Goals, you ask? Im shooting for 6:20s. Not sure what that comes out to...1:22-1:23 or something like that. I think I can do that, given DOMS doenst set it on Saturday.
Have a good weekend everyone!
- Health data: Sleep: 2 Soreness: 3 Fatigue: 3 RHR: 56 Hours slept: 6.5
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Afternoon Run
Weather: 84, S winds @ 30 mph, rain during 2nd half
Calories: 1398
Avg/Max Pace: 6:55/5:44
Running Index: 74
Ascent: 360ft
Avg/Max Cadence: 90/93
Avg Stride Length: 4ft 3in
Hydration: Approx 50 oz water
Legs felt a bit heavy on this run. Kept this mostly Z2, right in the mid-140s. Hit the MaxHR on a hill climb during the last couple of miles. Stopped to fill my water bottles at 20' and 70' into the run.
AM Swim
WU:
200y Free
2x50y Lead hand sweet spot
4x50y Skating
4x50y Underskate
MS:
8x200y Free, focusing on form - 3:27, 3:26, 3:27, 3:23, 3:21, 3:20, 3:21, 3:18
4x25y Free Sprint
CD:
200y Free
Gotta love neg times w/o really trying for it. Dunno how, but each one just kept gettting faster w/o much more effort. I could really feel grabbing a whole bunch of water and pulling myself through. Right shoulder felt a little sore. Good swim!
Polar OwnOptimizer Results
Normal State - 2
HRRest - 43
HRPeak - 87
HRStand - 72
90' run tonight!