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March 23
March 22
- 2h 05m
- 32.00 miles
- 15.36 Mi/hr
Session #1:
05:35/Trainer: Spinervals ABB-1 (1:20:00, 21mi)
Session #2:
11:55/Oly Spin:
10' w/u
3x4'(med,cad:95-98,avgHR:138),1'soft
3x4'(med-high,cad:90,avgHR:143),1'soft
5'w/d
05:35 Powertap Summary, AM Session #1 Trainer Ride (note: turned on PT couple min. late into workout) 
- Calories: 2341 From fat:816.94 (90.39g, 34.9%), From Carbs:870.38 (216.68g, 37.18%), Protein:653.68 (162.73g, 27.92%)
- Health data: Sleep: 3 Soreness: 5 Fatigue: 4 Hours slept: 7.5
March 21
- 1h 02m 09s
- 7.36 miles
- 08m 26s /Mi
05:48/40F/Patchy>Clear: N.School Gate-run.
- 45m
- 2000.00 meters
- -----
11:00/Olympic Club Pool:
Intervals, 4x500m
1: 09'53" [T=1:59]
2: 10'06" [T=2:01]
3: 10'26" [T=2:05]
4: 10'29" [T=2:06]
- Calories: 2478 From fat:927.99 (103.5g, 37.45%), From Carbs:880.37 (220.93g, 35.53%), Protein:669.64 (168.05g, 27.02%)
- Health data: Sleep: 3 Soreness: 4 Fatigue: 4 Hours slept: 9
March 20
[REST DAY]
Wow, its been 10 days since my last Rest Day (3/10), so I guess its about time. Its funny, the need for a Rest Day always show-up first in my swims (yesterday's off-the-charts RPE was a good indicator).
Also weird is I feel like Rest Day's a sort of micro-vacation--no waking up at 5:00am, no training commitment at lunch, etc. Its funny, my body loved the extra 90-minutes sleep this morning, but is still sort of jonesing for a workout today; but I'll practice a little discipline and be content to do nothing today.
- Health data: Sleep: 4 Soreness: 4 Fatigue: 2 Hours slept: 9.5
March 19
- 46m
- 2000.00 meters
- -----
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.
- Calories: 2398 From fat:664.58 (73.53g, 27.71%), From Carbs:1142.9 (284.5g, 47.66%), Protein:590.52 (147g, 24.63%)
- Health data: Sleep: 4 Soreness: 4 Fatigue: 2 Hours slept: 7.25
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
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 17s
- 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
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15:57/73F-Dry-Breezy: Med-Long Run (LSD). Felt hot, sweated alot. Brought Amphipod with (2) 8oz bottles of H20, and 1 GU.
Out: 47'17" (AvgHR:140)
Turnaround: 00'51" (walk, GU+H2O)
In: 45'18" (AvgHR:167)
10:45/Olympic Club Pool:
Intervals, 4x500m
1: 09'53" [T=1:59]
2: 10'13" [T=2:02]
3: 10'16" [T=2:03]
4: 10'25" [T=2:05]