Sun 26 - nothing
Mon 27 - exercise bike
Rode the bike for an hour (with interruptions)
Tue 28 - exercise bike
Rode the exercise bike for 1:20.
Wed 29 - bike then run at the gym
Rode 10 miles on the bike in 30 minutes. Took me a couple minutes to clean off the bike and get to the treadmill, then ran for 2 miles in 19 minutes.
Thu 30 -
Rode the exercise bike easy for 30 minutes.
Fri 31 - exercise bike
After the past couple days of leg work, I decided it was better to just work on my upper body. I went to the gym and worked on the machines... arms, shoulders, back and chest.
Sat 01 -
So, lifting weights made me ridiculously sore... which is probably good, since it means I did something. Rode the exercise bike for about 10 minutes... but wimped out because I finally caught Fox's cold.
Tuesday, October 28, 2008
Wednesday, October 22, 2008
10.19 - 10.25 Schedule
Sun 19 - nothing
Mon 20 - nothing
Tue 21 - something easy
rode the exercise bike for about 30 mins. Stomach has been bothering me, and got worse while riding... so I had to stop.
Wed 22 - swim 1000m easy/slow
went and swam 500m only... waited too long to go and I wanted to make a late movie after.
Thu 23 - bike 10mi
Rode the bike for a little bit, but was struggling. Not sure if it was just the colder air or what, but I was having a hard time breathing and didn't ride very long. 8 minutes or so, 2.5 miles.
Fri 24 - morning walk or exercise bike / recover
Rode the exercise bike for about 45 minutes.
Sat 25 - swim 750m
I kicked the pool's ass and did this in 18 minutes. Then I ate a fat calzone to waste all my effort.
Mon 20 - nothing
Tue 21 - something easy
rode the exercise bike for about 30 mins. Stomach has been bothering me, and got worse while riding... so I had to stop.
Wed 22 - swim 1000m easy/slow
went and swam 500m only... waited too long to go and I wanted to make a late movie after.
Thu 23 - bike 10mi
Rode the bike for a little bit, but was struggling. Not sure if it was just the colder air or what, but I was having a hard time breathing and didn't ride very long. 8 minutes or so, 2.5 miles.
Fri 24 - morning walk or exercise bike / recover
Rode the exercise bike for about 45 minutes.
Sat 25 - swim 750m
I kicked the pool's ass and did this in 18 minutes. Then I ate a fat calzone to waste all my effort.
Sunday, October 19, 2008
10.18.2008 Lake Powell Sprint Triathlon
I finished the race and reached my goal of doing it in under 2 hours.
Here are my split times:
Swim.........00:21:21.050.....(4:16 min/100yd)
T1...........00:07:24.730
Bike.........00:49:27.670.....(15.2 MPH)
T2...........00:01:25.630
Run..........00:29:00.000.....(9:21 min/mi.)
Total........01:48:39.08
I'm very happy with this result overall.... and I'm very sore today thanks to it.
Swim: The water was pretty cold, but my new wetsuit worked nicely to keep me warm, and the flotation was great. I started off OK, trying not to get clonked on the head and just making my way through. I alternated between freestyle (mostly arms) and my backstroke (mostly legs) quite a bit. Seemed like I almost went faster doing my backstroke. I had a hard time seeing the buoys and did not take a very straight path to any of them. On the 2rd leg of the triangle course, the sun was directly behind us.... this made it difficult to keep straight while doing my backstroke since I couldn't see. Also, at some point early (second leg), I took off my goggles since they were fogging / watering up... and after that I couldn't get them cleared up and back on. Once I got close enough, I just walked into the beach and through the timer gate. 21 minutes beat my goal of 25, so I'm happy with it at this point... need to work on stamina and shoulder strength so I'll be able to freestyle a whole swim leg.
T1: This was a mean transition. To get from the end of the swim to the actual transition area we had to run/walk up this long steep boat ramp. I brought my Tevas down to the ramp so I could wear them running up... but the hill was just rough. I jogged a bit but walked most of the way. Eventually made it to the real transition area, got my wetsuit off and threw on my socks and shoes.... I wolfed down a banana before taking off on the bike.
Bike: The bike course was pretty fun. The start was fairly level for a while, then gradually getting more uphill. After 4 miles there was a huge hill for 2 miles. This part was slow going, but I got myself into a low gear and just kept on moving. All along the bike up to this point I was getting passed by a lot of people (both olympic-course racers and sprint racers too). After the climb there was a slight downhill for a while, then a little up again before the really nice and steep downhill. This was my favorite part. I was flying down it in almost top gear, my eyes were watering from the wind (I should probably get some sunglasses). After the fast downhill we had a flat little detour (looks like it took us into Utah) before getting back to transition.
T2: Second transition was much easier. I just had to put my bike on the rack (which was a little tricky since there was not much room), and throw on my running hat. I ate a package of Hammer Gel that the race had supplied, and washed it down with some water from the bike (didn't drink much while on the bike).
Run: Took off running at a pretty slow pace. After a few minutes I was feeling OK, so started to increase my stride, but this was probably a bad idea. After a bit of that I got tired and had to walk a bit. I started right away counting my steps so I could make sure to keep making good progress. I would walk 100 steps then jog 100. Then I would walk 100 and then jog 150. Did this the whole way out and back. Once I got close enough to the finish I just ran the rest of the way, which was easier with all the people around and cheering.
Here are my split times:
Swim.........00:21:21.050.....(4:16 min/100yd)
T1...........00:07:24.730
Bike.........00:49:27.670.....(15.2 MPH)
T2...........00:01:25.630
Run..........00:29:00.000.....(9:21 min/mi.)
Total........01:48:39.08
I'm very happy with this result overall.... and I'm very sore today thanks to it.
Swim: The water was pretty cold, but my new wetsuit worked nicely to keep me warm, and the flotation was great. I started off OK, trying not to get clonked on the head and just making my way through. I alternated between freestyle (mostly arms) and my backstroke (mostly legs) quite a bit. Seemed like I almost went faster doing my backstroke. I had a hard time seeing the buoys and did not take a very straight path to any of them. On the 2rd leg of the triangle course, the sun was directly behind us.... this made it difficult to keep straight while doing my backstroke since I couldn't see. Also, at some point early (second leg), I took off my goggles since they were fogging / watering up... and after that I couldn't get them cleared up and back on. Once I got close enough, I just walked into the beach and through the timer gate. 21 minutes beat my goal of 25, so I'm happy with it at this point... need to work on stamina and shoulder strength so I'll be able to freestyle a whole swim leg.
T1: This was a mean transition. To get from the end of the swim to the actual transition area we had to run/walk up this long steep boat ramp. I brought my Tevas down to the ramp so I could wear them running up... but the hill was just rough. I jogged a bit but walked most of the way. Eventually made it to the real transition area, got my wetsuit off and threw on my socks and shoes.... I wolfed down a banana before taking off on the bike.
Bike: The bike course was pretty fun. The start was fairly level for a while, then gradually getting more uphill. After 4 miles there was a huge hill for 2 miles. This part was slow going, but I got myself into a low gear and just kept on moving. All along the bike up to this point I was getting passed by a lot of people (both olympic-course racers and sprint racers too). After the climb there was a slight downhill for a while, then a little up again before the really nice and steep downhill. This was my favorite part. I was flying down it in almost top gear, my eyes were watering from the wind (I should probably get some sunglasses). After the fast downhill we had a flat little detour (looks like it took us into Utah) before getting back to transition.
T2: Second transition was much easier. I just had to put my bike on the rack (which was a little tricky since there was not much room), and throw on my running hat. I ate a package of Hammer Gel that the race had supplied, and washed it down with some water from the bike (didn't drink much while on the bike).
Run: Took off running at a pretty slow pace. After a few minutes I was feeling OK, so started to increase my stride, but this was probably a bad idea. After a bit of that I got tired and had to walk a bit. I started right away counting my steps so I could make sure to keep making good progress. I would walk 100 steps then jog 100. Then I would walk 100 and then jog 150. Did this the whole way out and back. Once I got close enough to the finish I just ran the rest of the way, which was easier with all the people around and cheering.
Sunday, October 12, 2008
10.12 - 10.18 Schedule
Sun 12 - going to try to do a mock triathlon at the gym
Well, I went to play golf and maybe shouldn't have. At some point I hurt myself... my hip flexor I believe... feels the same as when I hurt it in baseball. Decided that I should not work out today to try to let it heal a bit. I need to look up whether heat or ice is good for that.
Mon 13 - run 3.5 mi
just going to ice my hip today, I'll try some stretching and light spinning maybe tomorrow or Wednesday... could do easy swimming too probably.
Tue 14 - recover
Rode the exercise bike for around 30 minutes just easy. My hip flexor (or whatever that was) feels fine now.
Wed 15 - swim 750m
Tried to see if I could swim this without stopping... and I did pretty well. I only stopped at the ends of the pool long enough to move my flip-flops (my lap counter). After 500 meters I did do about a half a length backstroke, but the rest of the time was just slow freestyle. Took me 20 minutes to do the 750m. Felt like I was dragging my legs a bit and not kicking as much as usual, so I think that was pretty good. I think I'd be happy with anything under 25 minutes in the triathlon.
Thu 16 - bike 12 mi
Didn't end up doing any exercise today.
Fri 17 - recover
Sat 18 - Lake Powell triathlon
2 down! I'll make a separate post about the race.
Well, I went to play golf and maybe shouldn't have. At some point I hurt myself... my hip flexor I believe... feels the same as when I hurt it in baseball. Decided that I should not work out today to try to let it heal a bit. I need to look up whether heat or ice is good for that.
Mon 13 - run 3.5 mi
just going to ice my hip today, I'll try some stretching and light spinning maybe tomorrow or Wednesday... could do easy swimming too probably.
Tue 14 - recover
Rode the exercise bike for around 30 minutes just easy. My hip flexor (or whatever that was) feels fine now.
Wed 15 - swim 750m
Tried to see if I could swim this without stopping... and I did pretty well. I only stopped at the ends of the pool long enough to move my flip-flops (my lap counter). After 500 meters I did do about a half a length backstroke, but the rest of the time was just slow freestyle. Took me 20 minutes to do the 750m. Felt like I was dragging my legs a bit and not kicking as much as usual, so I think that was pretty good. I think I'd be happy with anything under 25 minutes in the triathlon.
Thu 16 - bike 12 mi
Didn't end up doing any exercise today.
Fri 17 - recover
Sat 18 - Lake Powell triathlon
2 down! I'll make a separate post about the race.
Sunday, October 5, 2008
10.5 - 10.11 Schedule
Sun 5 - recover
Think I'll do something today, not sure what yet.
Ended up going golfing, played 18 holes walking. I played the best I have in a long time, shooting a 93. Had 4 3-putts on the back nine, and a bunch of penalty strokes altogether... could have been much better.
Mon 6 - run 3.5 mi
Started to run this morning, but my back was hurting, so I turned around after a couple minutes. I'm going to take a hot shower to try to loosen it up a bit, and if it helps I will try to run at lunchtime.
Tue 7 - recover
Wed 8 - swim 1000m
Brought my wetsuit to get used to it in the water. It surprised me how buoyant it was. Downside is it seems constricting on my chest / breathing. I made it to 750m in 26 minutes, 1000 after 33 minutes. I floated an extra 25m, then decided to finish off the 100.
Thu 9 - bike 12 mi
Had a bunch of meetings today until 6:30 or so, so I had to go to the gym to ride the exercise bike. I used the "Hills Plus" program, which is just a series of hills that get harder, with easy downhills in between. Took me 37 minutes to do 12 miles, which is about 20mph... which I'm happy with. I haven't come close to that on the real road though, so I'm not sure why this was so much easier (since there were "hills"). Weighed myself right after I got home, and was down to 216... but that's probably mostly water loss.
Fri 10 - recover
Sat 11 - bike 6 mi
Didn't do anything.
Think I'll do something today, not sure what yet.
Ended up going golfing, played 18 holes walking. I played the best I have in a long time, shooting a 93. Had 4 3-putts on the back nine, and a bunch of penalty strokes altogether... could have been much better.
Mon 6 - run 3.5 mi
Started to run this morning, but my back was hurting, so I turned around after a couple minutes. I'm going to take a hot shower to try to loosen it up a bit, and if it helps I will try to run at lunchtime.
Tue 7 - recover
Wed 8 - swim 1000m
Brought my wetsuit to get used to it in the water. It surprised me how buoyant it was. Downside is it seems constricting on my chest / breathing. I made it to 750m in 26 minutes, 1000 after 33 minutes. I floated an extra 25m, then decided to finish off the 100.
Thu 9 - bike 12 mi
Had a bunch of meetings today until 6:30 or so, so I had to go to the gym to ride the exercise bike. I used the "Hills Plus" program, which is just a series of hills that get harder, with easy downhills in between. Took me 37 minutes to do 12 miles, which is about 20mph... which I'm happy with. I haven't come close to that on the real road though, so I'm not sure why this was so much easier (since there were "hills"). Weighed myself right after I got home, and was down to 216... but that's probably mostly water loss.
Fri 10 - recover
Sat 11 - bike 6 mi
Didn't do anything.
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