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View albumRecovering one day at a time...
July 26
July 25
- 1h 40m
- 52.25 kms
- 31.35 KM/hr
Power intervals, on the drainer
W/U
5' upper Z2, avg HR 131
10' low Z3, avg HR 139
M/S
5' big gear upper Z3, avg HR 148
5' easy spin, av HR 124
5' big gear upper Z3, avg HR 148
5' mid Z2, avg HR 132
10' big gear upper Z3, avg HR 148
3' easy spin, avg HR 132
10' big gear upper Z3, avg HR 148
5' mid Z2, avg HR 132
12' big gear upper Z3, avg HR 149
2' easy spin, avg HR 133
12' big gear upper Z3, avg HR 149
6' mid Z2, avg HR 133
C/D
5' easy spin, avg HR 125
Effort levels on target.
1258 calories burned during this workout
- 15m
- 2.86 kms
- 05m 14s /KM
Quick little brick after that ride, legs should feel like crap!
Shaved off 2" on last week's brick run pace.
264 calories burned during this workout.
July 24
Much deserved rest day today! I will go shopping for a aero helmet after work or tomorrow.
July 23
- 1h 33m 15s
- 46.64 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.
After about 30min at low Z3, shift one gear harder, maintain 90 RPM and hold it here until HR creeps up to the border of Z3/4. Once it gets there, shift back down and hold MAP intensity for the rest of the ride. Inform coach how long it took for the drift to occur (1'49").
1084 calories burned during this workout.
- 45m 19s
- 2200.00 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.
532 calories burned during this workout.
I was set to do a two hour MAP drainer ride but had to stop sooner to handle a work related call.
I haven't received an email yet from the tri club saying that tonight's OWS is cancelled because of the crappy weather. I sure hope it won't... I don't mind doing this in the rain. The worst case scenario would be that it will be cancelled due to thunderstorms.
The sun came out just in time for our OWS and I had a good swim. While changing and getting my stuff together, one of the girls asked if I would be interested in riding the Muskoka 70.3 course with a few others on August 12. I'm planning on going that very weekend but I will break my work week in two and book a day off to do just that. That doesn't stop me to go again during the weekend. My coach agreed to it: the more time I spend on that course, the better. The week day one will be a one day trip though: leave early in the morning, ride the course, have lunch/dinner and come back to Brampton. I'll make the weekend one an overnight stay in Bracebridge as usual. That's sounds like a good plan.
July 22
- 1h 22m 03s
- 13.29 kms
- 06m 10s /KM
Tempo run on flat road or track so that it is all about speed and leg turnover.
WU
5' upper Z2
5' lower Z3
MS
Trying for 4 x 13' intervals this week, in upper Z3 with 5' easy Z2 between efforts.
1st - 2.29 km, 5'40"/km, avg HR 163
2nd - 2.28 km, 5'42"/km, avg HR 164
3rd - 2.18 km, 5'57"/km, avg HR 162
4th - 2.29 km, 5'56"/km, avg HR 162
CD
5' easy
PMS, ovarian cyst and water retention did not help on this run. I was unable to stay within upper Z3 once reached. Best I've done was steady low to mid Z3.
1281 calories burned during this workout.
I went to visit my physiotherapist today. She is very happy with the improvements on my left hip but it is still not where she would like it to be. There is a bit of forward pelvic tilt still but not as much as there was four months ago. She asked me to continue with two of the hip strengthening exercises for the time being, do lots of left foot calf stretches (soleus in particular) and use the foam roller daily for my ITB, hammies, quads and upper back.
I have an appointment with my chiropractor for ART this coming Friday and booked a myofascial release massage for the Tuesday following the K-Town long course tri.
July 21
- 57m 55s
- 2760.00 meters
- 02m 06s /100 meters
W/U
1 x 165m drills of choice
1 x 165m easy to moderate pace swim
M/S
2 x 1050m at goal 70.3 pace with 5 min rest between
1st - Time 18'57", pace 1'48"/100m
2nd - Time 18'55", pace 1'48"/100m
C/D
1 x 165m mixed kick
1 x 165m easy swim
646 calories burned during this workout.
The lap swim lanes where I swam are longer by 1.25 m (26.25 in length instead of the usual 25).
Lucky me... The pool over there wasn't too busy and I shared the fast lane with one person throughout my workout.
I've come to realization that my coach has laid out a great plan for me, one that calls for more rest but more intense workouts. I do however add two optional workouts in there like the Sunday morning coffee rides and the Monday night time trials. Even with those additions, I feel like my weeks are well balanced training wise and I am not as tired as I was at this time last year. Factor in the tri club and some BT'ers in there too. These folks are my source of inspiration, motivation and support!
I had a little chat with another of the time trial time keeper/marshal last night regarding aero helmets. He asked why I did not have one already since I have the bike and the engine for it. I was already pondering getting one for the K-Town Tri and it looks like I will be getting it this weekend. I now fell worthy of owning one! I am particularly interested in the Giro Advantage II or the Louis Garneau Rocket Air.
That time of the month is creeping up on me earlier than usual. I am sore and swollen in the lower abdomen area and it is too early for my body to retain water. It must have something to do with that cyst.
July 20
- 34m 01s
- 13.31 kms
- 23.47 KM/hr
Time trial warm up and cool down.
- 20m 34s
- 12.00 kms
- 35.01 KM/hr
Personal best!!! I was the only woman on board tonight.
691 calories burned during this workout.
Winds should be calm for tonight's ITT. I am very much looking forward to that one and plan on being VERY fast!
And was I ever fast! One of the marshalls/time keeper for tonight's TT was very happy to see me pulling one for the girls. She is looking at doing IM Florida in 2011 and asked me if I would consider this venue for my first IM. She is kind of tired of hilly bike courses (IM Wisconsin last year, IM Lake Placid this week and IM Canada next year) and wants to take things a little "easier" in 2011. I am considering her offer but I'm still on the fence between Kentucky and Florida for my first full Ironman race.
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Steady LSD run in upper Z2 over rolling terrain.
Average HR was in mid Z2; I could have pushed just a little bit more.
1191 calories burned during this workout.
No coffee ride today, I'm saving my legs for tomorrow night's TT and Tuesday's three hours ride.
I was this close to nail a sub 6'/km on a LSD run. Quite a change from all the other ones I've done in the past! I chose to ditch the walk breaks altogether today and fuel while running; I still felt great overall. The leg turnover was not as quick as I would have liked it to be and I could have pushed a little more to get my HR into upper Z2; I was very close though. I will save the effort for the 15 km run of the Kingston long course next Sunday where I should push my HR into lower Z3.
Time to go to bed, I have to assist one of our vendors for a telecoms protocol change scheduled at 4 AM tomorrow.