login
View profile
Add to friends
Go to training log
Go to race log
Send a message
View albumBetter each year
April 17
April 16
- Health data: Sleep: 2 Soreness: 3 Fatigue: 3 Hours slept: 6.5
April 15
- 1h 49m 46s
- 13.35 miles
- 08m 13s /Mi
McDermott to 75 and back.
A beutiful sunny, mid-60s afternoon. NW wind ~6mph.
Out - 53:04
Back - 56:43
- 27m 54s
- 1371.60 meters
- -----
Easy swim -Recovery
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest. Swim easy and focus on form.
Beth is headed out to Grapevine today for the Playtri open-water swim clinic, so I got up early and squeezed in the swim portion of my workout at the LTF pool. Will try to get the run this afternoon, when it warms up a little.
- Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 6.25
April 14
- 3h 05m 55s
- 56.92 miles
- 18.37 Mi/hr
Brick - KEY WORKOUT
To heck with the planned workout. Today was all about keeping control and not being blow into traffic. Besides, I couldn't see my HRM most of the time because it was covered by my jacket. NW winds 18-20mph made it challenging and turned the mid-40s temps bitter.
Route was Arbor Hills route (incl. 2nd loop) and home, then back to Tennyson -> Corporate -> Legacy -> to El Dorado and back.
Included 2 restroom pit stops. (~1:20 and ~2:20)
T2 ~9min - switched to running tights and dry shirts.
- 32m 10s
- 4.03 miles
- 07m 58s /Mi
Run Brick - KEY WORKOUT
Preston trail between McDermott and Hedgecoxe, plus once around block.
Legs felt really crappy coming off the bike -- very little power. Loosened up ~10min into run, but still left me wondering if I pull out another 10miles come HIM race day. (Now that I've mapped it, I'm *really* surprised I was at that pace. It sure didn't feel like it.)
Was a little fatigued in my upper body from the previous day's swim.
Was a lot colder this morning that I'd thought! At end of block, turned around to get toe covers, helmet liner, and full winter gloves. Tried a sample of Perpetuem for the first time (and the single bottle of it was the only nutrition on the ride other than water). Had no problems, although I probably should have started on it earlier and consumed some other calories as well. I blame the cold weather for not making me as inclined to drink.
Shower poofie in Profile Aerodrink was a success. No splashes at all.
- Health data: Sleep: 3 Soreness: 2 Fatigue: 3 Hours slept: 7
April 13
- 53m 34s
- 2800.00 meters
- -----
Swim Endurance - KEY WORKOUT
Endurance
60
2800
WU: 300 swim & then 300 drills.
MS: 8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above. (Was targeting ~1:47, but usually only hit ~1:51.) Rest is 10".
Next set is 400 pull with paddles.
CD: 200
Total pool time: ~1:05
- Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6
April 12
- 1h 15m
- 19.00 miles
- 15.20 Mi/hr
Very Easy
Easy spin 75' in small chain ring.
- 33m 13s
- 3.88 miles
- 08m 33s /Mi
Rest-Endurance
House to Legacy & back, plus to end of block and back. Push a little too hard at the very end, when I should have been easing off.
Starting to feel a little funny (you know, scratchy throat). I really needed some sleep, so I didn't even try to get up and do a workout and instead slept in. Maybe I'll see about getting the swim in tonight.
--------------------------
Swim didn't happen, but I did end up shuffling today's and tomorrow's workouts. After kids were asleep, Beth got on the bike and I went out for a short run. When she was done on the bike, I got on for the second half of the workout. Both run and bike were pretty easy efforts.
- Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 7.25
April 11
- 1h 31m
- 23.00 miles
- 15.16 Mi/hr
Strength
WU: 15'
MS: Then 3x10' up a hill (harder gear on trainer, actually) at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
HRavg, HRmax for MS were (134,144) (146,157) (141,154)
so I probably could have been pushing a little harder.
- Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 5
Add to friends
Processing your request, please wait...
Raise Bike LT
WU: 10'
MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 6'
All on trainer.
Ok, so I didn't do a workout yesterday. But, I did stay up late (ok, too late) and finally installed a bike computer. It's just a small Cateye Stada, but the aerobottle made it tricky to find a spot that worked. At last, I have some feedback on the trainer and don't have to map the rides to figure out how far I've gone.
More fun, I installed the new disk wheel cover. I rode with it this morning so I could test it before the weekend. :) (Since I had the cassette off, I took the time to clean it, contributing to why I was up so late.)
Weight bounced wildly this morning. I'm not too surprised; this seems to happen after long runs (body trying to store water?). Of course, my nutrition yesterday (including too many jelly beans, Taco Bell, and picante&chips) couldn't have helped. :(