Sunday, February 15, 2009
2/15/09
71.1 miles on the bike in the bank today. Really, really solid pace on this larger (20ish people) group ride out west of Charlotte. I had one particular pull in the beginning that was a good effort (like, 20k TT effort) that hurt a bit and consequently kept my HR a little higher than what my RPE was the rest of the ride. Also had a similar pull later on in the ride at a slightly lower effort but with fatigued legs; that felt pretty good. It was nice to be able to push the pace even 50+ miles into a ride. I was thinking about a run after but I didn't fuel very well on the bike and my run mileage was right in line with the past 5 weeks already (read in between the lines: I was a wuss) so I decided to opt out of that. I did get in some tennis later in the afternoon though and was surprised by the amount of energy I had left. I didn't expect that.
Saturday, February 14, 2009
2/14/09
Yesterday and today were filled with two joyous 20 mile bike rides. Joyous might be too strong of an adjective actually. They were, however, nice.
Yesterday's was on the trainer; I watched the first episode of season one of "The Wire," a show I've been meaning to get into for a long time. I'm pretty excited as I have a bunch of seasons of what is supposed to be great television ahead of me. Not a bad deal.
Today's ride was outside...it was a tad bit chilly but I was semi-appropriately dressed so I was comfortable after about 10 minutes of riding. I kept it really easy - at times I looked down and my HR was at 120 going 22-24 mph (that depends on the terrain of course, but still) - with a nice high cadence so I was pleased with that active recovery effort. Next week I'll finally be able to get back to some swimming, once I take my stitches out, which is exciting. Big bike rides coming tomorrow and Monday (7.5-8 hours total, most likely).
Yesterday's was on the trainer; I watched the first episode of season one of "The Wire," a show I've been meaning to get into for a long time. I'm pretty excited as I have a bunch of seasons of what is supposed to be great television ahead of me. Not a bad deal.
Today's ride was outside...it was a tad bit chilly but I was semi-appropriately dressed so I was comfortable after about 10 minutes of riding. I kept it really easy - at times I looked down and my HR was at 120 going 22-24 mph (that depends on the terrain of course, but still) - with a nice high cadence so I was pleased with that active recovery effort. Next week I'll finally be able to get back to some swimming, once I take my stitches out, which is exciting. Big bike rides coming tomorrow and Monday (7.5-8 hours total, most likely).
Thursday, February 12, 2009
2/12/09
Yesterday I got to do a nice duathlon workout that consisted of an easy 5 mile run followed by a [very] easy 30 minute spin on the bike, followed by a 3.1 mile run with 3 hard strides. All of this was done at the Y so it wasn't the most exciting workout ever but I think it helped mentally because I felt pretty fresh throughout. Not surprising, however, given the low intensity of the workouts. I wanted to take it easy after a hard bike ride and moderately paced run on Tuesday.
Today was a nice tempo run on the booty loop. My goal was to do ~3-4 miles (4 if I felt good, 3 if not) at 170 bpm HR average. I was hoping it would be between 6:00 and 6:10 min/mi pace. I ended up doing 4.14 miles in 24:40 (5:59 pace) with exactly 170 bpm as my average. I felt pretty solid; my stomach was giving me problems throughout (I've been having bad stomach cramps all day and last night) but I gutted them out (pun intended) to get through the run. Only after ~3 miles did I really feel 'warmed up' and that if desired, I could really push the pace.
Next week I'm looking at doing a track workouts with a lot of shorter stuff in it to develop my turnover a bit, something I feel as though I've been lacking for the past couple of weeks. That and the tempo run again (maybe). We'll see how it goes.
Today was a nice tempo run on the booty loop. My goal was to do ~3-4 miles (4 if I felt good, 3 if not) at 170 bpm HR average. I was hoping it would be between 6:00 and 6:10 min/mi pace. I ended up doing 4.14 miles in 24:40 (5:59 pace) with exactly 170 bpm as my average. I felt pretty solid; my stomach was giving me problems throughout (I've been having bad stomach cramps all day and last night) but I gutted them out (pun intended) to get through the run. Only after ~3 miles did I really feel 'warmed up' and that if desired, I could really push the pace.
Next week I'm looking at doing a track workouts with a lot of shorter stuff in it to develop my turnover a bit, something I feel as though I've been lacking for the past couple of weeks. That and the tempo run again (maybe). We'll see how it goes.
Tuesday, February 10, 2009
2/10/09
So my sweet blog was suspected of being a spam blog and was consequently taking off-line for several days, which led to a dearth in posts. I'm sure that is not a problem for most people.
Over the past 3 days I've biked 150 miles, which has felt pretty nice. Today was a good, hard workout on the bike of 2 hours with some threshold pushes up hills and in big gears followed by an easy 3.5 mile transition run. The run felt ok; stride was off for a bit but then warmed up and smoothed out after a little over a mile.
Over the past 3 days I've biked 150 miles, which has felt pretty nice. Today was a good, hard workout on the bike of 2 hours with some threshold pushes up hills and in big gears followed by an easy 3.5 mile transition run. The run felt ok; stride was off for a bit but then warmed up and smoothed out after a little over a mile.
Wednesday, February 4, 2009
2/4/09
AM:
Well I woke up this morning just the same as always. Took a shower like always; starting eating breakfast like always. This day, however, construction staff didn't work due to snow so I was up and ready to go at 7am with no work to do! I decided that it was a sign I should put in some good time at the gym.
Swam 2000 yds (including a 1000 yd continuous swim, which was a huge breakthrough for me using this newfangled stroke, I was pretty excited), biked ~30 (1.5 hrs on the spin bike including a spin class) and an easy 2 mile run.
Well I woke up this morning just the same as always. Took a shower like always; starting eating breakfast like always. This day, however, construction staff didn't work due to snow so I was up and ready to go at 7am with no work to do! I decided that it was a sign I should put in some good time at the gym.
Swam 2000 yds (including a 1000 yd continuous swim, which was a huge breakthrough for me using this newfangled stroke, I was pretty excited), biked ~30 (1.5 hrs on the spin bike including a spin class) and an easy 2 mile run.
Tuesday, February 3, 2009
2/3/09
PM:
My knee hurt when I woke up this morning - gradually feeling fine after a bit - so I decided to stick to biking and swimming today. Easy 1000 yds in the pool then a spin class. Pretty laid back, but I expect a very hard run on Thursday and a long ride on Sunday so hopefully I'll feel nice and prepared for both.
In terms of monthly plans, I'd like to continue to average around 14 hours a week (rather go over than under) of swimming, biking and running; the main focus for now being biking and running.
Lately I've been averaging ~175 miles on the bike, ~25 on the run, and ~2000yds in the pool (per week). The pool numbers are pathetic, but I've been really focusing on the bike in January and just (mostly) maintaining the run endurance while adding a little stamina/speed.
I'll likely bring the bike miles down a bit to ~150/week and bring the run up to 30-35/week. We'll see how it all works out as first race is on the 28th, so that's less than 4 weeks away! Exciting!
My knee hurt when I woke up this morning - gradually feeling fine after a bit - so I decided to stick to biking and swimming today. Easy 1000 yds in the pool then a spin class. Pretty laid back, but I expect a very hard run on Thursday and a long ride on Sunday so hopefully I'll feel nice and prepared for both.
In terms of monthly plans, I'd like to continue to average around 14 hours a week (rather go over than under) of swimming, biking and running; the main focus for now being biking and running.
Lately I've been averaging ~175 miles on the bike, ~25 on the run, and ~2000yds in the pool (per week). The pool numbers are pathetic, but I've been really focusing on the bike in January and just (mostly) maintaining the run endurance while adding a little stamina/speed.
I'll likely bring the bike miles down a bit to ~150/week and bring the run up to 30-35/week. We'll see how it all works out as first race is on the 28th, so that's less than 4 weeks away! Exciting!
Monday, February 2, 2009
2/2/09
PM:
Got in from some vacay just in time for swim lesson with Lance. It went pretty well. The technique changes I've made/need-to-make are fairly obvious/standard so now it's just about swimming a lot more and creating muscle memory to build on and repeat.
Also rode my bike on the booty loop for about 1:45. Nothing was particularly notable about it; just a bunch of loops riding pretty easy. At one point there was a guy riding around me and he was doing this workout that basically involved standing up out of his saddle a lot, at which point I noticed (multiple times, unfortunately) that he had two rather unfortunately placed holes worn into his shorts. That was bad news.
I ran 10 miles off the bike with a big crowd, which was nice. The weather, unfortunately, was not nice as it started to rain about 3 miles into the run. It was a light rain but I was quite cold by the end.
Got in from some vacay just in time for swim lesson with Lance. It went pretty well. The technique changes I've made/need-to-make are fairly obvious/standard so now it's just about swimming a lot more and creating muscle memory to build on and repeat.
Also rode my bike on the booty loop for about 1:45. Nothing was particularly notable about it; just a bunch of loops riding pretty easy. At one point there was a guy riding around me and he was doing this workout that basically involved standing up out of his saddle a lot, at which point I noticed (multiple times, unfortunately) that he had two rather unfortunately placed holes worn into his shorts. That was bad news.
I ran 10 miles off the bike with a big crowd, which was nice. The weather, unfortunately, was not nice as it started to rain about 3 miles into the run. It was a light rain but I was quite cold by the end.
Subscribe to:
Posts (Atom)