Wednesday, June 30, 2010

day 174

Worked some OT tonight, so I missed the group ride. No big thing, since I've mostly just been doing my own thing when I get there anyway. I'm only doing 45min/15min bike/run bricks on wednesdays anyway, so the group ride would be double that. Rode indoors, started at 9pm. Long day.

BIKE- 45:00, 15.78miles, 221watts
RUN- 15:00, 1.5 miles

TOTAL- 1:00:00, 131bpm/847 cals

day 173

They were having a Triathlon Night at the P-shop last night, so I decided to go over. I had to rush around to get there, and cut my workout a bit short. The speakers were great, and I learned some things and talked to some people. I won a $25 gift card from the door prize pile. Good deal.

RUN- 40:00
SWIM- 500wu, 4x300, 1x500

Tuesday, June 29, 2010

day 172/week 27


TUESDAY- SWIM 500wu, 8x50 dr, 3x150@20 secs, 4x250@30 secs, 3x150 @20 secs, 8x50 dr, 300cd// RUN- 1:00 z2 (at 10 min, insert 5x6min z4@2min jog)

WEDNESDAY- BIKE 45:00 transition to RUN 15:00 z2

THURSDAY- SWIM 500 wu, 8x50 dr, 6x(50+100+150)@20 secs, 8x50 dr, 300cd//BIKE-1:00 z2 (at 25min, insert 30 min z4)

FRIDAY- SWIM 500wu, 8x50dr, 12x75 @20sec, 12x50 @15 sec, 12x25 @ 10sec, 8x50 dr, 300cd


SUNDAY- RUN 3:00 z1 to z2

Monday, June 28, 2010

days 169-171

FRIDAY: Up early, ran at 5am. RUN- 1:00:03, 6.18 miles (9:40/mile), 138 bpm, 1077 cals

SATURDAY: BIKE- 5:06:57, 84.69 miles (17.4 mph), 116 bpm, 6888 cals

SUNDAY: RUN- 2:20:29, 13.1 miles (10:37/mile), 139 bpm, 2304 cals

day 168

Heavy rain/thunderstorms forced my ride inside.

BIKE- 40:00
SWIM- straight 3000 (53:04)

Thursday, June 24, 2010

day 167

BIKE- 56:55, 16.55 miles (18.1mph), 127 bpm, 1376 cals
RUN- 1.50 miles, 15:02 (9:59/mile), 135 bpm, 257 cals

Tuesday, June 22, 2010

day 166

Felt hungry as I left the house for swim/run workout. Mistake. I got to the pool, did a 300 wu, then 5x400. Felt shaky, decided to call it at that. Got changed to run, but my legs didn't want to go. I started out, but felt extra shaky, and instead of forcing my body to do something it didn't want to do, I just bagged it.

Tomorrow is another day. And another day closer to 7/25.

Monday, June 21, 2010

day 165

Really, dude? Can you believe its WEEK 26? Christ.

TUESDAY- SWIM, RUN 1:00 z2 (at 10min, 5x6 z4 @2 min jog)
WEDNESDAY- BIKE 45min transition to RUN 15:00 z2
THURSDAY- SWIM, BIKE 1:00 z2 (at 30min, insert 25 min z4)
FRIDAY- SWIM, RUN 1:00 z2 (at 40min, insert 12 min z4)
SUNDAY- RUN 2:30 (z1 to z2)

Sunday, June 20, 2010

day 164

Scheduled 2.5 hour run. Decided to beat the heat and get out there early. Started at around 6:45 am, and at first, was going to try out some sort of run:walk ratio. Maybe a 5:1, 8:2, I don't know. Anyway, I felt I should give it one honest effort at controlling my pace a bit more, and staying at 10-11 min miles, right from the start. I walked 5 mins to start out, and then jogged at about a 10:30 or so for a while, and next thing I knew, I was over 1:00 in, and felt fine. I stopped for maybe a min or two, to slam a GU and regroup at the top of a hill, but other than that, I was moving right along. I ended up with my longest run to date, and felt like there was something left at the end. My legs were pretty shot afterwards, when I stopped, so I wore my compression sleeves around the house for a few hours after my shower. My legs are feeling OK, now, several hours later. All in all, a good confidence inspiring run today (for me, anyway, since I started out way back when, struggling to get through 3 miles straight.)

Heres the GPS link:

RUN- 2:24:07, 13.1 miles, (10:46/mile), 135bpm, 2274 cals

Saturday, June 19, 2010

day 163

BIKE- 86.51 miles, 5:12:09 (17.7 mph), 112 bpm, 6971 cals

day 162

SWIM- Straight 3500 (51:00)
RUN- 6.23 miles, 1:00:02 (9:36/mile), 136 bpm, 1080 cals

Thursday, June 17, 2010

day 161

SWIM (@Wenonah Lake, open water swim), swam 8 loops at about .2 per loop. Felt strong. Water was especially dirty and nasty tonight. Needed 2 Q-Tips to get all the shit out of my ears. I sighted a lot better tonight, although my goggles were fogging up. I used my old goggles, because I didn't want my new ones to get shitty. Good call.

Also, got some good news today. Jack at the shop has a 9 speed, 12x25 cassette to put on my bike in prep for Lake Placid. I've been using a 23 all this time, and I think the extra gear will make a difference.

day 160

BIKE, 13.79 miles, 46:14 (18.4mph), 123bpm
RUN, 1.69miles, 15:23 (8:58/mile), 141bpm

day 159

RUN, 6.05 miles, 56:51 (9:22/mile), 140bpm
SWIM, Did about 1650, stomach wasn't feeling right, so I bagged the rest. Not terrible.

Monday, June 14, 2010

day 158

week 25 of training plan:

TUESDAY- SWIM, 500wu, 8x50dr, 3x150@20secs, 4x250@30sec, 3x150@20secs, 8x50dr, 300cd/ RUN 1:00 z2, (at 10min, insert 8x3min z4@1min jog)
WEDNESDAY- BIKE 45:00 transition to RUN 15:00 (z2)
THURSDAY- SWIM, 3500 straight, BIKE, 1:00 z2 (at 35min, insert 20min z4)
FRIDAY- SWIM, 500wu, 8x50dr, 12x75@20sec, 12x50@15sec, 12x25@10sec, 8x50dr, 300cd/ RUN 1:00 z2 (at 45min, insert 10min z4)
SATURDAY- BIKE 5:30 z2 (at 5:15 insert 10 min z4)
SUNDAY- RUN 2:30, z1 to z2

day 151-157

Sunday- RUN, 2:22:18, 11.14 miles, (12:04/mile), VERY HOT. I pretty much sucked ass on this run.
Monday- REST
Tuesday- SWIM, 500wu, 8x50, 5x400, 300cd/ RUN, 59:15, 6.58 miles, (8:51/mile)
Wednesday- 45:00 bike/15:00 run, indoors, due to rain
Thursday- SWIM, OWS at Wenonah Lake, swam 5 loops at about .2 per. So, about a mile. / BIKE- 1:00, no #'s on that.
Friday- Skipped, needed a serious mental health break.
Saturday- BIKE (w/Richard and John K.), 4:43:36, 72.57 miles, 15.4 mph
Sunday- RUN (another hot one), 2:14:02, 11.76 miles, 10:51/mile, 142bpm

Saturday, June 5, 2010

day 145-150

Whew. This week went by fast.

Been TOTALLY slacking on this blog. wtf, Joe? I dunno. Just busy, I guess.

Anyway..Tuesday was kind of a bad day for me. Had some issues with my back, after mowing the lawn for the first time in 20 years on Monday. I know, long story, but basically my brother had a landscaping business that he doesn't have anymore. I went to the pool anyway, and did get in about a 1650 or so, before giving it up for the night due to back soreness. I bagged the run for Tuesday.

Wednesday, did a brick workout. Was supposed to do 45 ride/15 run, but I was feeling social that night, and wanted to ride with the group. Ended up having a nice 1:30 ride, and felt great. Ran 15:00 on the track after. BIKE 1:35:23, 29.22 miles, 19.1mph, 120bpm, 2499cals//RUN 15:29, 1.71 miles, 9:03/mile, 145 bpm, 293cals

Thursday, SWIM 3500 straight, (bout an hour, forgot my watch, duh), BIKE- 1:04:06, 17.79 miles, 17.0mph, 119bpm, 1360cals

Friday- SWIM- 500wu, 8x50, 12x75@20secs, 12x50@15secs, 12x25@10secs, 200cd / RUN- 57:23, 5.85miles, (9:44/mile), 142bpm, 1014cals

Saturday- BIKE- 3:56:18, 63.23, 16.1mph, 113bpm, 5073cals

Wednesday, June 2, 2010

day 144

Went to the Nav-e-Sink distance swim festival in Rumson, NJ. I competed in the 2.4 mile race, and finished in 1:08:29, which was better than my goal of 1:20. I figured I could do about what I did, I was just worried with the open water aspect, and my sighting issues, that my time would be slow. I felt fine after, and I really didn't push that hard to get that 1:08. My average HR was 126 bpm.

Happy with the race, overall.