Bike
  • 1h 36m
  • 24.40 miles
  • 15.25 Mi/hr

1/2 canal path, 1/2 roads in Pittsford and Fairport. Lots of stopping at stoplights and for people on canal, thus extra low avg. HR. Nice ride, but felt very stiff afterwards (moreso than usual.)
(Bike Base
Endurance
90
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.)

Run
  • 40m
  • 3.75 miles
  • -----

I didn't like the idea of putting Bryn in a daycare at the rec ctr today so I asked her if she wanted to ride her bike with me while I ran. She excitedly exclaimed YES!, jumped up and immediately ran to her room to get her "running" clothes on! :)
She did great, and I even managed to get in 2 strides. But they made her panic that I was running away from her, so I stopped them and just stayed with her. After 18 min we made it to a park and played for a little bit, then tried heading home. This is when she needed a break every 4-5 minutes because her "legs were getting tired." That was fine with me. I was just glad to get something in. Rob and I have a "hot date" tonight! So no other chance for my run workout today.

Swim
  • 46m
  • -----
  • -----

Met Jackie at Canandaigua Lake! I was up at 4:45 and out of the house at 4:55. Stopped to get gas and coffee and made it to the lake at about 5:35. We were in the water at about 5:45.

The water was pretty choppy but the swim ended up being a heck of a lot more fun than I thought it was going to be! Wish I knew the distance we swam. The roughest part for me was just swimming straight south to the very first buoy. We rounded the corner and headed west all of the way to the very last buoy. I breathed to the right and sighted pretty well. I didn't really count strokes between sightings. When we turned around to come back it seemed more difficult, but that was probably because I had to breathe to my left, and that's not my strongest side. I also wasn't sighting as well as I had been coming. We made it back to where we started in about 30 min or so. We then went one more buoy to the east close to a boat dock and back and then went back out west 2 buoys and back again. We were just trying to use up more time before we had to go. I had a great time and hope to get out there again sometime next week! :)

Swim
  • 10m
  • 164.04 yards
  • -----

I'm going to log it, but it wasn't as much of a workout as a dip in a pond to see if the wetsuit still fits. It fits OK, but I noticed it seemed to constrict my breathing. I don't remember it doing that last year. Damn 10 lbs...
I did maybe 150-200 yds in grandpa's pond without goggles because I left them in the car and I didn't want to walk back to get them (1/4 mile?). So I swam with my eyes closed. That's not too much fun. Bryn actually got in with me, but not for long ("cold, cold, cold, get me out!!") :)

I'm not sure I'll be able to fit in a workout today. Too much going on. If I do it won't be until late, and I'm not sure I want to do that if I'm planning on getting up early to go swim with jackjack. We'll have to see I guess.

Bike
  • 40m
  • -----
  • -----

I really was going to bag the workout tonight, until I got to see my splits from Sunday. It inspired me to get off of my butt and DO SOMETHING!!!
Glad I did. Put bike on trainer because I didn't get started until 9 pm. I watched the Next Great American Inventor. Kinda funny with George Foreman.

(Bike: Big Gear
Power
40
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5')

Run
  • 20m
  • -----
  • -----

I combined these two workouts from 2 separate days. I figured since they were so short it was OK to do that. Plus, I need more work on bricks. This was a great, late-evening run. I felt pretty good, but still feel twinges of pain in left ankle/achilles area. It's better, though, with the extra stretching I've been doing.

(Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done.)

Sport
  • Stretching
  • 20m

Man, it feels good to stretch out! I've got to keep this up! Head to toe, dodging Bryn trying to do "stretches" on the fitness ball!

Pitt. Tri splits posted! 18 mph bike pace!!! Whooooopieeeeeee!!!!

Up from 15.31 last year! However, my run was SLOWER.... 25:18 last year, 25:26 this year.

BUT MY BIKE WAS 18!!!!!!!!!!!!!!!!!!!!!!! Smile

(My transitions were horrible.) Definitely something to work on.

    Swim
    • 1h 27m
    • 3608.92 yards
    • 02m 25s /100 yards

    Adv/Int workout. Not exactly sure on the time, but it's close. Swam with Ed which was great since I really want to keep pushing myself at the swim workouts.
    W/U 400 (200s, 200 choice)
    6x50 build on 1:10
    Pull: 6x100 DPS on 2:05(?), (breathe every 3 on odds, every 5 on evens)
    Main Set:
    4X25 fly on :40 (managed 3, did on breast)
    1x300 free on 6:00 (5:35)
    4x25 breast on :45
    1x300 free on 6:00 (5:44)
    4x25 back on :40
    1x300 free on 6:00 (5:40?)
    4x25 free FAST on :35
    1x300 free on 6:00 (5:30)
    Kick: 300 (100 on left, 100 on right, 100 on back)
    W/D 100

    Sport
    • Stretching
    • 20m

    Took time this morning to really stretch my entire body. It felt GREAT! I need to do this every day! The kids have fun doing it with me too.

    Yeah baby!! Spring Classic Duathlon Splits have been POSTED!! Laughing

    This is what they look like:

    R1 (2 miles): 16:27 = 8:14 pace

    T1: :45

    B1 (10 miles): 35:23 = 16.96 mph!!!

    T2: :42

    R2 (1 mile): 8:27

    T3: :31

    B2 (10 miles): 35:58 = 16.68 mph!!!

    T4: :41

    R3 (2 miles): 15:06 = 7:33 pace

    3 pm: Now that I've seen the splits and have had time to think about it, I think the only thing I would do differently next time is go faster on the first run leg. I planned for the slower run on that first leg, and maybe if I'd gone faster I wouldn't have had such a fast bike leg, but I think it might have been ok. I know there is probably no way I could have gone much faster on the middle run leg - my legs were not cooperating. I'm surprised the time was as fast as it was actually. Overall I'm very pleased with the times.

    I SHOULD make my new goal to reach 17 mph now!!

    Run
    • 1h 00m
    • 6.87 miles
    • 08m 44s /Mi

    This wouldn't have been my first choice for a workout the day after a race, but I want to keep trying to stick to my training plan so I went for it. It was by no means easy. My legs and feet are a bit tired from yesterday, plus I still have some lingering gastrointestinal "issues." Made a stop at a park potty once and was uncomfortable a couple other times.
    My 5 minute LT pace splits:
    7:11, 7:17, 8:27, 7:40, 7:28
    By looking at the 3rd time you can tell that's the time I was feeling a bit uneasy again...
    Also, for this run, I purposely sought out hills. Call me crazy, but one thing I'm really going to need for Tupper Lake is practice on the hills. Yesterday reminded me of that. I am familiar with Tupper Lake, and the hills in that town are not nice, so I ran hills. uugghh.

    (Raise LT
    Race Specific
    60
    WU: 10'
    MS: 5x5' at LT w/3' recovery.
    CD: 10')

    Pittsford Tri RR posted

    Spring Classic Duathlon RR posted too! (to hell with the splits!) Tongue out

    I've been talked into running in the Rochester Orienteering Club's 10K Adventure Run this Sunday at Mendon Ponds Park!! It should be fun. I think I might record it as a race under my race listings. I'll be teaming up with Rob, of course, and it'll be very much like the Rogaine we did last summer - Rob: "This way honey!!" Me: "OK! Just point me in the right direction and I'll run there!!"

    Cool! Another race!! Laughing

    Bike
    • 50m 21s
    • 15.00 miles
    • 17.87 Mi/hr

    The official pace said 18, this says differently. Oh well.
    AG: 4/27
    Sex: 16/85
    All: 87/237

    Run
    • 25m 26s
    • 3.40 miles
    • 07m 29s /Mi

    I adjusted the distance. Official pace says 8:12.
    AG: 2/27
    Sex: 4/85
    All: 26/237
    (Not too shabby considering it was slower than last year by 8 seconds!)

    Swim
    • 05m 38s
    • 300.00 yards
    • 01m 53s /100 yards

    Actual swim time was 4:50. This time includes the run to the transition area.
    AG: 4/27
    Sex: 11/85
    All: 46/237

    Sport
    • Transitions
    • 03m 17s

    T1: 138
    T2: 139
    How in the world can my 2nd transition be slower than the first!?!? Need some serious work on this!

    Back from the Tri and had a blast! I shaved off 7:22 from last year's time! Pretty happy with that!

    3rd in AG/28, 7th female/95

    53rd overall(?)

    The best thing was getting to see all of the people I know, and seeing Ken finish his first tri!

    Everybody stop by and Congratulate "kenj" on finishing his 1st EVER Triathlon! Cool

    He looked like a pro out there! You could tell he's been working hard!

    "jackjack" was awesome too!! 3rd female overall!! When I grow up I want to be like her!!! Laughing

    I was so, so close to beating her time from LAST year! 15 darn seconds...

      Kam29's Training Log


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