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View albumOperation Fitness Reactivate
June 9
June 8
- 1h 51m 03s
- 38.00 miles
- 20.53 Mi/hr
Afternoon Ride
Weather: 70F, W winds at ~15mph
Avg/Max Speed: 20.5/34.0
Avg/Max Cadence: 95/111
Phases:
15' warmup
4x(
4X30sec 1-leg drill (left/right) with 30" spin between all @ 90+ RPM
5' Easy Spin @ 100+ RPM )
Remainder ride Z2/3
HRM worked for about 3 beats, then it quit. This is not the one I normally use on long rides, but the one on the bike. So, everything is RPE. Tried to keep most of this ride at 100 RPM or so with an easy effort. Wanted to get some TITS and not burn out the legs for this weekend. Mission accomplished. Good ride, felt really good, wind was strong, but not very bothersome. Good stuff!
- 1h 13m 43s
- 10.95 miles
- 06m 43s /Mi
AM Run
Weather: 65F, S winds @ 10+ MPH
Calories: 1097
Avg/Max Pace: 6:43/4:56
Running Index: 73
Avg/Max Cadence: 89/101
Avg Stride Length: 4ft 5in
Phases:
Time - AvgPace - Avg/Max HR
Warmup run to track
24:25 - 6:57 - 143/151 (3.51 mi)
4x800m, 200m recoveries (not listed)
2:56 - 5:44 - 151/159
2:57 - 5:48 - 156/161
2:57 - 5:47 - 158/163
2:58 - 5:49 - 159/164
4x400m, 200m recoveries (not listed)
1:23 - 5:28 - 145/158
1:20 - 5:21 - 153/162
1:19 - 5:15 - 157/166
1:17 - 5:11 - 159/168
Cooldown run back hom
22:42 - 7:08 - 144/169 (3.19 mi)
Ran with Jason. Today was a Fartlek day and J has been itchin' to hit the track so we headed out there. I took the 800s a little easier and the 400s a little harder. Never killing myself but hard effort at times.
- Running Drills
- 10m
2x each of quick feet, A-skips, backwards running and side twists
The bike is fixed and all is good. ;) I have a ride tonight, supposed to be an hr ride, but Im going to slap on some extra time at the end to make up for yesterday. Going to do the same on Sunday after the tri too.
Lots of fun stuff going on here this weekend. Running the Bellin 10k tomorrow am. There are 12,000+ people registered for it!! My mom is coming down for this too. Then on Sat afternoon we are going to go check out a house that both of us REALLY like (below). Sunday is the Green Bay Sprint Tri. Gonna be a blast. If I have time, I wanna practice transitions to do the rubberband trick. That way Ill have to run to T1, thrown down cap/goggles, clip helmet and go! Im going ot tape my glasses to the bike and Im not wearing a wetsuit for this one (short and shallow swim) so it should be fast.
Good luck to the pace of donkeys racing at EL this weekend! Its gonna be awesome out there w/ so many donkeys around. I wish I could go. Good luck to Jazz8324234986234. As most of you know, she's gonna kill the 101 race this Sunday! GOOD LUCK TO EVERYONE!!!
Heres the house are going to look at. We both hope its not a flop inside and nothing is majorly wrong with it. Its in the PERFECT location for us, back on roads that I bike on all the time, no neighbors ( 
), and well, its everything we pretty much want. Soo, hopefully its good!
- Health data: Sleep: 2 Soreness: 2 Fatigue: 3 Hours slept: 6.25
June 7
- 30m
- 10.00 miles
- -----
Took this one on the trainer because of the tornado warnings, threats of golf ball sized hail, and downpours. About 15 min in shifted to the big ring and things started grinding. Got off, looked at the front der and the fockin thing moved where it connects to the frame. So, Im sitting there putzing with it for about 20 min, looking in my zen for road bikes book and got frustrated to all hell with it. Call Joe. He says take it to the shop. Call Joel. He says to try and keep it in the small ring (where I can kinda get it working) and just spin w/ it for a while and take it in before the shop closes. So I do that, that lasted for about another 15 min and the der was still making contact in places so I nixed the ride and brought it to the shop. It took them like 5 min to fix it. Well, at least I have my bike working again. And on top of it, if I did go out on the road I wouldve been almost stranded about 5 mi out. Gonna make up a little time on tomorrow's ride (maybe 30') and even more on the ride after the race - 60' to 90', if all is feeling good w/ me.
Nothing planned for this morning, but I do have a 3 1/2 hr ride tonight w/ intervals. Weather man is saying we have a wind advisory in effect until tomorrow with winds at 30 mph, just to over 45. On top of that strong storms that are going to give us heavy rain, large hail and a possibility of a tornado are going to move through around the time Im right in the middle of a the ride. So, this session MIGHT have to be done on the drainer. Its going to suck azz, but you gotta do what you gotta do. Ill check the weather this afternoon and see what they are saying then and if it looks alright or bearable Il might just do a 37 mi loop twice to get the TITS. I dont mind the wind or rain, but Ill need some body armour for the large hail and a cow to hang on to for the tornado.
RHR is up about 10 bpm this am from my normal RHR. Lately Ive been a little down on sleep and feeling like I can never just sit and relax. Got a lot of stuff going on and always doing something. As soon as I wake up I start thinking about whats gotta get done and house stuff that gets me kinda excited and I think that is adding to the higher RHR. Im not going to worry about it at all and just keep doing what Im doing. Ill know when to back off, if needed, and I dont need to right now. ;)
- Health data: Sleep: 4 Soreness: 3 Fatigue: 2 RHR: 53 Hours slept: 7.5
June 6
- 1h 12m 19s
- 25.40 miles
- 21.07 Mi/hr
Afternoon Ride
Weather: 68-58F (temp dropped 10F during training), S winds @ 20 mph, rain
Calories: 943
Avg/Max Speed: 21.1/33.4
Avg/Max Cadence: 91/116
Ascent: 520ft
Phases:
WU:
15' Z1/Z2
3x spin-ups
3x2' (1') moderate efforts
MS:
4x30/30
5' Easy
3x5' Z4/Z5a (2')
Remainder @ Z2/3 (approx 10 min)
Wind was strong. 30/30s feel great. Like strides except on the bike. Got into low z4 on the z4/5a ints, but couldnt get any higher. It wasnt a matter of pushing myself, but in all the places where I was doing the z4/5a ints I either had some downhill, wind at my back and/or stop signs or sharp corners. Wet roads made the high speeds a little iffy when taking corners going 30mph.
- 40m 15s
- 6.61 miles
- 06m 05s /Mi
Brick Run
Calories: 609
Avg/Max Speed: 6:05/5:37
Running Index: 79
Ascent: 40ft
Avg/Max Cadence: 91/95
Avg Stride Length: 4ft 9in
Brick run on the trails. Ran mid-140s (z2) out and mid-150s (z3) coming back in. Towards the end I got the HR up close to 160 and slowed down a bit to bring it back to mid-150s. Legs were back immediately after getting off the bike. Felt extremely light on the feet on this run, as you can tell from the pace. Focused a little more on a toe strike (I run w/ a midfoot strike) and it felt really good.
- 46m 55s
- 2450.00 yards
- -----
AM Swim
WU:
200y Free
200y KOB
2x50y Lead Hand Sweet Spot
2x50y Skating
Main:
6x150y (15") as 100y hard, 50y easy
100y Free Easy
2x200y Pull (15"), concentrating on form/technique
100y Free
3x50y Free (15") as 25y hard, 25y easy
CD:
2x50y as 25y lead hand sweet spot, 25y skating
2x50y Underskating
Pounded this session out pretty good. On the 150y sets, the 100ys all came in sub 1:30. Got down to 1:24 on one of them! Everything felt good this time around. Need to work on rolling to my left as I seem to "favor" the right side which is my breathing side.
I BARELY rolled out of bed this am for the swim. If it wasnt for meeting up with Jason and him relying on me to bring the workout I probably wouldve skipped it and swam at lunch or something. Got home after work and started to catch up on lots of apt cleaning. Its amazing how missing being home on the weekend leaves the place trashed. ;) Between that, making supper, and packing my food for today I made up a spreadsheet to analyze income/expenses to see if we can pull of the price range of the house we are looking at. Looking at the sheet, I dont think we'll have any problems at all. Just hope I didnt miss anything. Top of the expense list: $500 a month for groceries. Yes, $500 a month, and thats about the avg for the last 6 mo. The crappy night sleep came from me still running numbers in my head all night to be sure nothing got missed. Too much on the mind to shut it down for the night. After a while it just gave out and I was out for the night. ;)
Got a good brick session tonight. Some 30/30s and Z4/5a ints on the bike (75' worth) then a 40' brick run. Woo Hoo!
- Health data: Sleep: 2 Soreness: 4 Fatigue: 2 Hours slept: 6
June 5
- 1h 47m 01s
- 15.79 miles
- 06m 46s /Mi
Morning Endurance Run
Weather: 50F, N winds @ ~10 mph
Overall:
Calories: 1550
Avg/Max Pace: 6:47/5:40
Running Index: 78
Ascent: 120ft
Avg/Max Cadence: 89/96
Avg Stride Length: 4ft 4in
Hydration/Nutrition: ~ 24 oz water, Gu at 50' in.
Phases:
Endurance
Time: 1:26:55
Avg/Max HR: 142/158
Avg Pace: 6:59
Distance: 12.45 mi
Avg/Max Cadence: 88/91
Avg Stride Length: 4ft 3in
Ascent: 120ft
Build to Tempo
Time: 18:44
Avg/Max HR: 160/168
Avg Pace: 5:56
Distance: 3.16 mi
Avg/Max Cadence: 95/96
Avg Stride Length: 4ft 8in
Ascent: 0ft
Ran with Jason H. When I ran with him we pretty much kept his pace, around 7s, which is what I wanted for the first part of this run. Its easier backing off on speed when you are running with someone else. Once he split off I did a lap around the 'hood to throw down some tempo action. Legs felt really good and tempo stuff felt really smooth. Was supposed to be 20' tempo, but route was ending so I shut that down at the end of the park to get a few min run back to the house to cool down with.
- Health data: Sleep: 4 Soreness: 5 Fatigue: 4 Hours slept: 7
June 4
- 50m 39s
- 2650.00 yards
- -----
Afternoon Swim
WU:
200y Free
200y KOB
2x50y Lead hand sweet spot
2x50y Skating
Main:
3x500y Free, RI :20 - 8:43, 8:49, 8:53
2x200y Pull
CD:
100y Free Easy
50y Breast
Balance felt a bit off and I also felt like I wasnt rolling to the left very well. Other than that the swim felt pretty good.
So, my thoughts on the race? Damn good race if you ask me! I got go on and compare all my times from last year, but bottom line is that ALL my times (swim, T1, bike, T2 and run) improved from last year. Im VERY happy with the results and cant wait until this weekend to race again! Ill try and get the RR up soon, but today is going to be a fairly busy day and we have stuff planned for tonight for some house stuff. Some stuff that I would like to work on:
- Faster swim. This years swim was about 3.5 min faster and I felt more comfortable this year too. I hit the beach 7:20ish so Im still really happy with that swim.
- Cut off some of the bottom of my wetsuit. The damn thing gets caught on my heels in T1.
- Use the rubberband trick and have the shoes already clipped into the bike. I didnt do this at LM cause a) Ive never done it before and I didnt really know how to do it and b) there is a hill coming right out of T1 on the bike. I checked out the elites before the race and I have a good idea on how to do it now, so I might practice for it this weekend. No real problem running in my shoes through T1 yesterday though.
Just some things to work on for the rest of the year and next!
ALso, my HRM doesnt work under water (doesnt get the signal) and when I got out of the water it didnt pick up my HR again. It didnt pick up my footpod on the run either. Maybe it times out and stops checking after a while or somethin'. So, I went on the whole bike and run based off of RPE, which worked out pretty well. Run splits were close to 5:40, 6:00 and 5:45. NOBODY passed my on the bike and NOBODY passed me on the run. In fact, when coming into T2 I didnt really see any other bikes racked from my wave. Maybe a couple that I missed, but for the most part it was pretty empty. Sneaky Pete confirmed this as he smoked the bike as well and was pretty close behind me coming in T2.
Bottom line: I heart triathlons, VERY happy with this years improvements, and Donkey Nation rocked the hell outta this race!
Oh yeah, Amy took a bunch of good pics of Donkey Nation racing, so once I get my RR up and have some time Ill post all those pics on my site.
- Health data: Sleep: 3 Soreness: 4 Fatigue: 3 RHR: 47 Hours slept: 8
June 3
- 37m 46s
- 15.00 miles
- 23.82 Mi/hr
T2: 0:52
- 18m 15s
- 3.10 miles
- 05m 53s /Mi
- 08m 03s
- 440.00 yards
- 01m 49s /100 yards
Swim time includes about a 100y run up the beach to T1. I think I hit the beach around 7:20ish.
T1: 1:05
Finish Time: 1:05:59
4/31 AG
16/663 OA
Took off 8:42 from last years time...Eeeaawww!! More later....
Jszat, PeterAK, Morey1 and myself representin' Donkey Nation!
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Time includes WU, race and CD.
Bellin Run 10k Official Time: 36:36 (5:54 / mi).
10/327 AG
59/7873 OA
5k split: 18:10
Improved my time 2:30 from last year.
Pre-race Run (warm-up run to race):
Time: 25:35
Distance: 3.67 mi
Avg/Max Pace: 6:58/6:28
Avg/Max HR: 130/147
Calories: 359
Running Index: 73
Avg/Max Cadence: 89/91
Avg Stride Length: 4ft 3in
Bellin Run 10k Race:
Time: 36:36
Distance: 6.37 mi
Avg/Max HR: 5:45/4:41
Avg/Max HR: 168/180
Calories: 686
Running Index: 68
Ascent: 80ft
Avg/Max Cadence: 94/101
Avg Stride Length: 4ft 10in
Race Splits
Mile - Time - Avg/MaxHR
1 & 2 - 11:53 - 159/170
3 - 5:39 - 167/169
4 - 5:15 - 171/172
5 - 6:02 - 173/175
6 - 5:58 - 176/179
0.2 - 1:08 - 180/180
Afternoon Swim
WU:
300y Free
100y KOB
200y PUll
2x50y as 25y lead hand sweet spot, 25y skating
2x50y as 25y skating, 25y underskate
MS:
6x50y Free (10")
3x100y Free (15")
2x150y Free (20"
300y Free. All of the above at T-pace. Actually swam this a little faster than T-pace. Mostly around 1:42/100.
100y Free Easy
6x50y (15") as 25y hard, 25y easy
CD:
100y Free Easy
2x50y as 25y lead hand sweet spot, 25y skating
2x50y as 25y skating, 25y underskate