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View albumqui audet adipiscitur
March 19
March 18
- 1h 45m
- 27.76 miles
- 15.86 Mi/hr
09:50/65-70F/Sunny & Clear: Rode with Tommy W. who suggested a little "climbing today".
TOTAL FEET CLIMBED: approx. 2,300 (per my Nike Lance 4 Alti watch)
Forgot my HRM, so no numbers there. I was out of the saddle quite a bit, though!
- Commuter Cycling
- 10m
1.92mi round-trip to 3rd Ave (Quickly for "Icies with Tapioca-balls") on the Trek 420 commuter
Something I learned today about my bike handling skills: I suck at descents. I mean, climbing them almost seems easier for me than descending them. Climbing is physically harder, yes, but descending challenges one courage, and confidence in the bike/road adhesion.
Any and all descending tips gladly accepted!
- Calories: 3313 From fat:931.53 (105.78g, 28.12%), From Carbs:1799.68 (459.8g, 54.32%), Protein:581.79 (148.64g, 17.56%)
- Health data: Sleep: 4 Soreness: 3 Fatigue: 1 Hours slept: 9
March 17
- 47m 16s
- 14.45 miles
- -----
Warm-up: c.4.75mi (c.18') @ med. cadence, prior to TT start.
Beat the Clock TT (Canada Rd, 9.7mi. total, out-n-back): Start Time 8:03AM.
RACE RESULT: 41st (out of 46) in the Individual Time Trial, Men's. Official Time: 29:17.
- 31m 49s
- 3.45 miles
- 09m 13s /Mi
Post-TT, Brick Run: easy pace coming off the TT ride. L-shin tightened up, then loosened after a mile or two.
Pics from the day's Time Trial:
My trusty steed (above)
And, here's the report from my new toy training tool, a Powertap SL powermeter. I don't even know how to interpret the data yet, but I'm gonna learn.
- Calories: 3125 From fat:972.84 (108.4g, 31.13%), From Carbs:1206.3 (302.43g, 38.6%), Protein:945.87 (237.14g, 30.27%)
- Health data: Sleep: 3 Soreness: 5 Fatigue: 4 Hours slept: 7.5
March 16
- 45m
- 2000.00 meters
- -----
11:00/Olympic Club Pool:
INTERVALS, 4x500m @ 75" rest
1: 10'03" [T=2:01]
2: 10'17" [T=2:04]
3: 10'23" [T=2:05]
4: 10'23" [T=2:05]
- Commuter Cycling
- 25m
Approx. 5 miles on the now-"Commuter" converted Trek 420; from VJ's, to the Burlingame Station (for dinner), to Crocker Middle School (for Annual HSF Bingo), then back home.
- Calories: 2572 From fat:756.65 (83.34g, 29.42%), From Carbs:987.3 (244.67g, 38.39%), Protein:828.04 (205.2g, 32.19%)
- Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 9.5
March 15
- 45m
- 11.50 miles
- 15.33 Mi/hr
11:00/Oly Club/Spin:
12' w/u
3x30"(med-resis. sprints),+30" soft
4x4'(med-resis.,HR>138-140),+1'soft
3x30"(med-resis. sprints),+30"soft
7' w/d
- 1h 12m
- 7.76 miles
- 09m 16s /Mi
05:30/47F/Clear Skies: "Hilly"-run, to-Borel-and-back.
Well, I've recently decided to "mix it up" on my morning runs. I've adopted what I now call the "Hilly Course"--though its not completely hilly. My "tried and true" course, aka the "No. School Gate"-course, was starting to become monotonous. Below is an Elevation Profile comparison of the two runs:
- Calories: 2845 From fat:771.29 (85.21g, 27.11%), From Carbs:1303.4 (324g, 45.81%), Protein:770.31 (191.48g, 27.08%)
- Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 8.75
March 14
- 15m
- 3.50 miles
- -----
06:15/Trainer: Testing Install and Set-up of new Powertap SL power meter.
- 46m
- 2000.00 meters
- -----
11:00/Olympic Club Pool:
INTERVALS, 4x500m on 75"rest
1: 09'51" [T=1:58]*
2: 10'06" [T=2:01]
3: 10'23" [T=2:05]
4: 10'23" [T=2:05]
*-PR for 500m
- Calories: 2486 From fat:871.3 (96.41g, 35.05%), From Carbs:940.7 (234.21g, 37.84%), Protein:674 (167.81g, 27.11%)
- Health data: Sleep: 3 Soreness: 4 Fatigue: 4 Hours slept: 8
March 13
- 45m
- 11.50 miles
- -----
11:00/Oly Club/Spin Bike:
10' w/u
4x4'(med-res, 90-cad, HR>135),+1'soft
2x5'(lower-res, 100-cad, HR>135),+1'soft
3' w/d
- 1h 05m 20s
- 7.36 miles
- 08m 52s /Mi
05:30/50F/Clear: N.School Gate out-n-back. Felt "heavy" at times, and left ham/hip-flex a little tight (first "road run" in over a week I think is the cause).
Out: 33'32", avgHR: 149, In: 31'49", avgHR: 148
- Calories: 3189 From fat:460.48 (50.93g, 14.44%), From Carbs:2113.01 (525.87g, 66.26%), Protein:615.5 (153.18g, 19.3%)
- Health data: Sleep: 4 Soreness: 3 Fatigue: 4 Hours slept: 8
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11:00/Olympic Club Pool:
Intervals, 4x500m
1: 10'28" [T=2:05]
2: 10'38" [T=2:08]
3: 10'29" [T=2:05]
4: 10'37" [T=2:08]
RPE= HIGH-to-OFF THE CHARTS
Swim today was brutal. I wanted to seriously call it the day after 250m--coming up with excuses in my mind like "I trained hard all weekend", "I had no Rest Day yesterday", etc.
But, despite the mental & physical desire to quit, I stuck it out. I pretended I was on the back half of some long-course swim--with no choice but to stick it out.
Some days, its the slowest and "crappiest feeling" workouts that you're the most proud of. Today was one of those days.