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View album Life in man is the glory of God
December 1
November 30
- Yoga
- 25m
Mornin' yoga to ease into the day. I love how this is helping my flexibility and disposition!
- Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 5
November 29
- 47m 49s
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Start in big ring, easiest gear. Gradually work your way over 25-30' to the hardest gear you can maintain a cadence around 80 with a medium hard effort.
Leaving it in your hardest gear, do:
- 10 x (30" grind, 30" all out, 30" grind, 30" stand).
- 5' grind in big ring, hardest gear.
Gradually work your back to your easiest gear by 1' for cool-down.
Grind means sitting back on saddle, turning pedals over, not worrying about keeping cadence high, which should be around 80rpm during a grind.
| Lap | Gear | Lap Time | Max | Avg |
| 1 | 39/17 | 05:01.0 | 129 | 116 |
| 2 | 53/21 | 05:03.4 | 151 | 139 |
| 3 | 39/15 | 05:08.0 | 167 | 161 |
| 4 | 39/14 | 05:01.2 | 167 | 163 |
| 5 | 39/13 | 02:01.6 | 168 | 165 |
| 6 | - | 02:00.5 | 168 | 164 |
| 7 | - | 02:03.6 | 172 | 168 |
| 8 | - | 02:00.8 | 168 | 165 |
| 9 | - | 02:05.9 | 168 | 162 |
| 10 | - | 02:00.6 | 173 | 168 |
| 11 | - | 02:01.0 | 173 | 171 |
| 12 | - | 02:04.1 | 174 | 170 |
| 13 | - | 02:04.1 | 173 | 170 |
| 14 | - | 02:01.2 | 170 | 168 |
| 15 | - | 02:04.1 | 171 | 167 |
| 16 | 39/14 | 01:13.3 | 169 | 167 |
| 17 | 39/15 | 01:01.4 | 153 | 149 |
| 18 | 39/17 | 01:00.6 | 141 | 141 |
| 19 | 39/19 | 01:00.9 | 136 | 135 |
| 20 | 39/21 | 01:02.1 | 126 | 123 |
Pushed through my trainer ride tonight. A great workout! Spent some time working on my spin, especially on the "all out" section. Even though it burns, it goes much better when the effort is smooth and even. Felt really strong and visualized myself hauling a$$ on the course. Feels so awesome to workout when you don't feel like it and then have it be such a positive experience.
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From my visit in Haugesund Norway ... thought it was interesting.
- Calories: 678 From fat:117.8 (13.76g, 17.37%), From Carbs:476.9 (125.31g, 70.34%), Protein:83.31 (21.89g, 12.29%)
- Health data: Sleep: 3 Stress: 4 Soreness: 5 Fatigue: 3 Hours slept: 6 Overall Workout: 4
November 28
November 27
- 45m 01s
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- -----
On Fluid Trainer
WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
90" right leg, then 90" left leg.
45" right, 45" left, vice versa 2x.
30" left, 30" right increase cadence each 5'' to maximum.
20" right, 20" left for 2'
15" right, 15" left for 1'
10" right, 10" left, for 40"
5"right, 5" left for 20"
3-4 x 1' at max cadence, RI 1'
3-4 x 15" at max cadence to spinout, RI 45"
CD: 5'
Pretty tired tonight. Didn't feel very motivated, but went downstairs and attempted to reinstall the Cateye Astrale 8 computer. Couldn't start because I am out of zip ties. Oh well. Got over myself, set the bike up on the trainer, and did the isolated leg drills that the plan called for. It'll take me a little bit of time to figure out the gearing to use, but this was a good technique day.
I've decided that I'll try to do at least one of the workouts called for in the plan instead of having yellow or white squares. That's probably a more reasonable goal for the off season.
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
November 26
- 1h 00m 01s
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Run w/Joe (lcsolutions). Nice to actually have company on a run!
- Yoga
- 25m
Added a little more time on the hamstring stretches and did a little meditation.
- Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 4
November 25
- 1h 58m
- 29.50 miles
- 15.00 Mi/hr
Group ride with Shelly123, Turtlegirl, Turtlegirl's BF Eric and Christina. Great time! Felt good to be riding outside instead of on a trainer or spinning bike. No real idea on time or distance - the sensor to my computer fell off somewhere, and I finally realized that in the off season it just doesn't matter anyway. Great conversation all the way around, and I have discovered a new place to do hill repeats!
- Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
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December 2007 
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- Deuces Wild Olympic (Triathlon)6/1/2013 Show Low, Arizona
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Great group ride on the W&OD trail w/Turtlegirl, Shelly123, Dck4shrt, Slake707 & Chippy. Good social ride, little cold on the front end, but warmed up pretty quick once we started burnin' calories.
Good post-ride brunch at Silver Diner. The demure BTers were the model citizens and didn't defile any young ears (haven't laughed that much in a long time!).
Watching football now and waiting for Ironman coverage to start up.
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This'll be me today (smiling and having fun on the bike with my BT buds), 'cept my feet will be inside the shoes this time, probably covered by booties. Pic is from the Patriot's Half Ironman just before T2.