10/31/09

swim/ 400wu, 200TT (2:53), then I did 1000 yards, going hard for 100 then recovery for 100 (5 sets, no rest), 200 cd

bike/run 45:00 bike, 15:00 run, indoor. 131bpm, 740cals

Very happy with the 2:53. I was hoping to be under 3:00 for this. Was my first timed 200 EVER, so I had no idea of how to work the strategy of it all. I ended up just going, kinda feeling it out, and finishing strong. Overall, not bad. Next time, goal is 2:50, but I'm thinking by the time I get back from vacation, we'll be up to 300's as time trials. Bring it on!

Peace.

10/29 swim only tri class

Swim, (3) 500's then (3) 50's.

did the first 500 as a warmup/steady swim, 2:00 rest, then the 2nd 500 I did the first 200 hard, then recovered on a 100, then did another 200 hard. //2:00 rest// For the third 500 I did 300 steady, then the last 200 hard. I followed this with (3) intense, all out 50's. I was happy, since my last 50 I clocked @33 seconds.

10/28

bike. (indoor), 1:00:09, 21.49 miles, 126bpm, 154watts (433max)

10/27

run (treadmill) 10:00wu, 45:00 @6mph, 5:00cd / 5.12 miles, 131bpm, 773 cals

10/26

Easy, easy...zone 1 spin, indoors, 40:00 @ 114avg bpm. Watched Sportscenter, got caught up on scores from yesterday. Bring on the Yanks.

Go Phils.

10/25

So...today the weather forecast was calling for sunny and 62. It should come as no surprise to anyone that I really don't like to ride when its cold outside. Yeah, they say the high was 62, but I would be riding at 9am. It was probably a little over 50 when I rolled out.

Immediately, I felt a chill on my legs. I was wearing tights, but it felt like the wind was blowing through them. Yes, wind. The wind would turn out to be brutal on this ride. The whole time I was riding, the wind seemed to be in my face. I would check the flags at schools, post offices, etc...and they were always blowing in a different direction. It was only for about 10 mins that I felt I had a really nice tailwind. The rest of the time, I was battling.

There is also the issue of the crap in the road from storms, etc. Leaves and branches, wet and dry, puddles, potholes...all of the above. Sure does seem like I'm complaining a lot, huh?

Anyway, it was worth it, because eventually I got to the lake up there. Nice, nice view.

BIKE, 1:41:00, 30.65 miles, 17.0 avg, 120 bpm, 1510cals

10/24

Up early this morning, since I was scheduled to work. Decided a run on the treadmill would be the best for today.

Forgot to bring my ipod down with me, so I hit up the ON DEMAND and started watching 21 from Encore. I saw it before, so it wasn't hard to turn off after about 35-40 mins. Helped get me through. I ended up walking for the first 10 (usual warmup), then I ran for the next 35, which is becoming easier and easier for me.

I've been thinking about doing a 10k sometime at the end of November or early December, kinda just to use as a training run/test. I put a call in to a friend of mine, and we're gonna try to work something out between the two of us...and sign up for something. He's a lot stronger of a runner than I am, but said he's willing to go slow to help me out. Really, I think it depends on how much running I do on vacation. If I stick to my plan, and get some runs in, I hope to not lose too much of what I've built up. I don't want to go down there and eat crappy, not exercise, etc...because that will set me back. I'm building up both cardio and discipline by waking up, exercising, eating (somewhat) right...I don't want to fall into bad habits.

treadmill 45:00, (10:00 wu, 35:00 run), 3.7 miles, 122bpm, 511 cals