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View albumRecovering one day at a time...
July 12
July 11
- 1h 30m
- 43.59 kms
- 29.06 KM/hr
Power intervals, on the drainer, while watching stage 8 of the TDF.
W/U
5' upper Z2, avg HR 124
10' low Z3, avg HR 137
M/S
5' big gear upper Z3, avg HR 148
5' easy spin, av HR 123
5' big gear upper Z3, avg HR 147
5' mid Z2, avg HR 132
7' big gear upper Z3, avg HR 148
3' easy spin, avg HR 124
7' big gear upper Z3, avg HR 147
5' mid Z2, avg HR 131
10' big gear upper Z3, avg HR 148
2' easy spin, avg HR 130
10' big gear upper Z3, avg HR 149
6' mid Z2, avg HR 132
C/D
5' easy spin, avg HR 117
Average cadence: 70 RPM
Average speed on power intervals: 32.6 km/h
1092 calories burned during this workout.
- 15m 03s
- 2.82 kms
- 05m 20s /KM
Quick little brick after that ride, legs should feel like crap!
236 calories burned during this workout.
Improved on last week's pace by 6 seconds.
July 10
I also have to be up on Sunday morning from 1:00 to 3:00 AM to monitor impact on an activity indirectly related to one of our transaction processing servers and the same goes for Monday morning but this time from 3:00 to 6:00 AM where I have to assist one of our vendors who is switching from one telecomms protocol to another. I am also responsible for another application change on Tuesday morning from 3:00 to 6:00 AM. Fun times ahead... Good thing I won't be on call next week and I might even will book lieu time on Thursday in addition to the vacation day I had booked on Friday. I really need to be well rested for next Saturday's race.
July 9
- 12m
- 2.01 kms
- 05m 58s /KM
Tempo Run Warm-up
5' upper Z2
5' low Z3
- 1h 00m
- 9.33 kms
- 06m 25s /KM
Tempo run on flat road or track so that it is all about speed and leg turnover.
MS
4 x 10' intervals in upper Z3 with 5' easy Z2 between efforts.
1st 5'27"/km, avg HR 159
2nd 5'42"/km, avg HR 161
3rd 5'51"/km, avg HR 158
4th 6'01"/km, avg HR 155
CD
5' easy
- 45m 39s
- 2225.00 meters
- 02m 03s /100 meters
Open Water Swim with tri club partners at Professor's Lake. Steady, aerobic effort. Good form, long stroke. Sight on landmarks and swim straight.
Swam 3 loops of 735m plus an extra 20m; practiced my new breathing and sighting patterns.
July 8
- 2h 00m 09s
- 60.09 kms
- 30.01 KM/hr
Steady state MAP (Maximum Aerobic Power) ride on the drainer. Really push this one, biggest gear I can hold in low Z3 around 90 RPM.
Watch what I eat today!
The average HR was right in the zone I was to workout with.
1473 calories burned during this workout.
I was afraid my stomach was not going to be able to handle that ride today. My coach warned me to watch what I was going to eat today and I did a good job at it. The rocks are gone.
July 7
- 49m 44s
- 2300.00 meters
- -----
WU:
1 x 200m easy
1 x 200m drills of choice
1 x 200m kick
MS:
4 x 200m easy sets, on 30" rest; focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute. Maintained cadence of 46 to 48 strokes per minute.
3 x 200m same description as above set but maintaining a cadence of 38 to 42 strokes per minute.
CD:
1 x 300m easy, alternating between free style and breast stroke
410 calories burned during this workout.
- 1h 00m
- 20.85 kms
- 20.85 KM/hr
Just an easy spin today to recover from the weekend...on the trainer, light gears, just spin the legs.
514 calories burned during this workout.
I got a call from my physician's secretary and she wants to see me next Monday to discuss results of the pelvic ultrasound I had two weeks ago. We will discuss the heart and lungs issues as well and I will request to have an ECG, pulmonary perfusion/ventilation tests, a chest x-ray and an abdominal ultrasound done.
Had a recovery drainer ride this evening and have a 2hr steady state MAP ride on the drainer on tap tomorrow after work. Yup, I am on call this week.
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Steady upper Z2 run over rolling terrain.
864 calories burned during this workout.
This run could have had potential for being faster had I not been sooo tired from all the work I have been doing for the past couple of days.
I was too tired to keep up with upper Z2 today but I did manage to improve my pace over other LSD runs I've had in the past. Today's run could have been much better if I wasn't feeling like a zombie and I am sure I could have acheived sub 6 min/km in upper Z2 easily.
I got myself new running shoes yesterday and I am totally in love with them! I don't like the color (magenta not my cup of tea) but the fit is more important. I also bought a sleeveless top, running shorts (other than the tri ones), a new sports bra (love this one!) and mini socks to complement the shoes, lol! I also went for an oil and filter change this morning and I'm glad I got that out of the way today.
Thought of the day... Me no like being single these days.