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View albumJust Do Your Best
November 17
November 16
November 15
Run
- 55m 16s
- 6.10 miles
- 09m 03s /Mi
After work, from work to McKinley, around 4 times, then back to work.
November 14
Bike
- 2h 23m 51s
- 43.58 miles
- 18.18 Mi/hr
Bike to work (and back home). First night ride in a long time. Kinda scary because the bike trail I ride on is totally dark. I have good lights, but still. Saw bunnies and deer.
High weight today, but low body fat tells me it's mostly water. Gotta stay focused on clean eating, though.
November 13
November 12
November 11
Run
- 1h 40m 34s
- 10.00 miles
- 10m 03s /Mi
LSD run (but I ran too fast). Tough after yesterday's workout. I felt weird -- a little dizzy like I was dehydrated, even at the beginning, but I don't think I was.
Sweat test
221.6 before
218.4 after
=====
3.2 lbs
3.75 drank (60oz)
.5 eliminated (yes, I measured it)
=====
6.45 lbs lost total
~3.9 lbs/hour
I was reading in Monique Ryan's "Sports Nutrition for Endurance Athletes" that you should drink 24oz for every pound lost because of the fluid lost as urine and not absorbed by the system. Interesting. That would put me at drinking 93.6oz/hour, that's almost 4 large bike bottles per hour.
I tried to drink more than normal on this run because I do need to ramp up my fluid intake. 60oz over 1:40 is 36oz per hour. I've got some more drinking to do. I'm gonna beat this dehydration and cramping thing yet.
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From my friend's house to Bridge Street across the river and up to Beals Point, then on up to Newcastle Rd and then down to Rattlesnake Bar (where the Auburn race T1 is). There was basically no water left in that part of the lake. Unless we get lots of rainfall this winter, there might not be much of a swim there. Anyway, pulled ourselves back up the hill, then down Auburn-Folsom, pacelining with a couple hammer heads for a little while. Then I came back to my house. There were a few more miles on the bike today getting to my friends house in the morning, but after we did some work on my bike, I zeroed out the computer.
Felt really strong on this ride and afterwards. On the ride, I had about 2 24oz bottles with 2 scoops of Cytomax each, 2 gels, and about 12oz water. Recovery was another ~12oz of the Cytomax drink, and about 8oz of 1% chocolate milk.