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View albumJuly 22
July 21
Bike
- 30m
- -----
- -----
Way tired today. Up late reading HP7 while Steve packed for his trip, then up early to take him to the airport. Ended up falling asleep on the couch and didn't have time for my ride, but did 30 min of spinning. Hopefully tomorrow I can do a proper ride.
July 20
Bike
- 56m 43s
- 17.14 miles
- 18.13 Mi/hr
Aerobars rule.
Swim
- 30m
- 1100.00 yards
- -----
4x100 warmup
6x50 build
4x100
July 19
Bike
- 14m
- 3.75 miles
- 16.07 Mi/hr
Biked home from the track. First time in aero!!! Very interesting... will take some getting used to!
Run
- 22m
- 2.00 miles
- -----
Time is approximate, as I forgot my watch... warmed up and did 75% of the first mile repeat, then called it quits for my knee. Argh.
July 18
Foiled! Not running today because of my knee. Can't bike, as the bike is in the shop. And I was going to swim, but one pool is closed and I won't be able to make the other lap swim hours as I'm having dinner with my folks. Argh...
July 17
Bike
- 37m
- -----
- -----
Spinning. LT workout, of which I only did two of the five 10min "hard" segments, in part because I was concerned about my knee. It didn't hurt, but I didn't want to push it. But... I now have aerobars!!!
Run
- 06m 30s
- 0.70 miles
- 09m 17s /Mi
Sigh. Knee badness.
Supposed to run and bike today, but I'm not sure if the run is going to work. Knee feels VERY iffy. We'll see how it goes.
- Health data: Sick: 3
July 16
Swim
- 1h 00m
- 2400.00 yards
- -----
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice:
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200
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Did the Portola Loop (w/ Arastradero Preserve and Mtn Home Road sections) from my parents' house. Not a bad ride! I was surprised at how little time it took me, given that a) this was my first time on the Portola loop (or any real hills) since the end of last summer, and b) it was the extended version of the Loop. Ate a gel at Robert's Market and only went through one water bottle. Pretty darn pleased with my aerobars, but I need to work on my core strength.
Things I had forgotten about the Portola Loop:
- The Arastradero hill along 280 is $%&@#* steep.
- The Sand Hill hill is $%&@#* long.
- It's $%&@#* scary merging through freeway on/offramp traffic at Sand Hill & 280.
Swim race! I believe this is a new pace PR for an OWS, which is sort of unbelievable as my training has slumped and I've not gotten much sleep the last few nights. So... odd, but hooray!
Adding the following goals:
- Make a serious effort to work on core strength.
- Add in more yoga/stretching.