6/29-7/5
mon - swim 16x50m
Did this swim at lunchtime today. Took me 22 minutes total with 15 second rests between the 50s (which unfortunately I needed). It was good timing too because right when I finished one of the club employees came up and was closing the pool due to lightning... so bonus not getting electrocuted!
tue - off
wed morning - run :30
I did go for this run... first try using my new running shoes and my new tri jersey. I ran 2.75 miles in 31 minutes. My average HR was 156. The shoes felt pretty good, but I did still get the puffy feeling in my left foot (right away too, so I don't think it is swelling). The shirt is okay, but a bit unflattering... haha. Washing my clothes now so I can use the shirt again this afternoon on the bike.
wed afternoon - bike :45
Rode for 39:32, went 9.77 miles, 14.8 mph avg. Average hr was 158.
thu - off
fri - swim 10x100m, 8x50m
Took me 38 minutes to do this... which I thought was pretty good. Thats including 30s rests between the 100s, 2 minutes between the sets, and 15s between the 50s.
later fri - bike 2:30-3:00
so I decided to go to Fisher Point on my mountain bike. Started to load the bike on the car to drive closer, but it wouldn't fit in my rack (thought I had used that with my mtb before... guess not). So I just rode from my house. I didn't really intend to go 24 miles round trip in 3:12, but that's how it ended up. Had a hard time finding the trail, but after 2 major detours I managed. The point itself was pretty neat looking, but clouds and thunder were menacing so I didn't stay long. Seemed like I dodged the monsoon... didn't rain on me on the way out; when I was at fisher I got sprinkled on; then all the way back home everything had been rained on (but was clear now).
sat - brick... bike :30 run :30-45
did this one, ended up riding about 26 minutes, then running around 31.
sun - off
did end up going for a little ride this morning, and a walk in the evening, but nothing too strenuous.
Monday, June 29, 2009
Sunday, June 21, 2009
6.22 - 6.28 Schedule -- 4 weeks to go
6/22-6/28
-swim 14x50m
Went and did this swim monday night. Took me around 21 minutes, and I was staying fairly low in my heart rate
-bike :45
Did this Tuesday morning. Went for almost 40 minutes, and rode 9 miles exactly. According to the hr monitor I had an average HR of 150, and an avg speed of 13.7 mph. I just took it pretty easy and went downtown on the bike path and then back around butler and industrial. Plan to try to swim tonight too, due to my schedule with Fox.
-swim 8x100m, 8x50m
Yeah, doing this swim may have been pushing it for tuesday... but I did it. Took me around 37 minutes total. Between the 100s I rested around 30s, and between the 50s was all over the place because then I was sharing the lane. On a side note, I really need to learn how to do a flip-turn.
-run :30
Ran for 27 minutes, went 2.2 miles. Had to walk some, managed to jog for the first 11-12 minutes before walking. Walked about 7 minutes of the time. Average was 12.21 minute miles, 145 bpm heart rate.
-off
Took Thursday as an off day. Since I doubled up I have 2 "off" days... probably will workout Friday and Saturday, and use Sunday as off, but I have a doubleheader Sunday anyway... baseball IS exercise no matter what some people say. Not sure how I'll be able to get that long ride in... unless I do it on the trainer which will kinda suck, but needs to be done.
-brick... bike :30 run :30-45
Just did this brick... it was tough. Bike was 29:39, 14.1 mph avg, 162bpm avg. Went 7 miles. Then took 1:37 to transition to running, and ran/walked for 28:32, with an 13.17 minute/mile average pace, and a 159 bpm HR. Right afterward I figured out (I think) how to use the nifty looking "multisport" mode on my watch... next time will be more nicely divided (can specify a sport for each "lap"... will be bike->other (transition) -> run).
-bike 2:00-2:30
Tried to do this on the trainer, but I only managed 45 minutes... not sure if I was just bored or what, but it was definitely boring. I kept an average heart rate of 105 or something like that (with GPS off).
-off / baseball
-swim 14x50m
Went and did this swim monday night. Took me around 21 minutes, and I was staying fairly low in my heart rate
-bike :45
Did this Tuesday morning. Went for almost 40 minutes, and rode 9 miles exactly. According to the hr monitor I had an average HR of 150, and an avg speed of 13.7 mph. I just took it pretty easy and went downtown on the bike path and then back around butler and industrial. Plan to try to swim tonight too, due to my schedule with Fox.
-swim 8x100m, 8x50m
Yeah, doing this swim may have been pushing it for tuesday... but I did it. Took me around 37 minutes total. Between the 100s I rested around 30s, and between the 50s was all over the place because then I was sharing the lane. On a side note, I really need to learn how to do a flip-turn.
-run :30
Ran for 27 minutes, went 2.2 miles. Had to walk some, managed to jog for the first 11-12 minutes before walking. Walked about 7 minutes of the time. Average was 12.21 minute miles, 145 bpm heart rate.
-off
Took Thursday as an off day. Since I doubled up I have 2 "off" days... probably will workout Friday and Saturday, and use Sunday as off, but I have a doubleheader Sunday anyway... baseball IS exercise no matter what some people say. Not sure how I'll be able to get that long ride in... unless I do it on the trainer which will kinda suck, but needs to be done.
-brick... bike :30 run :30-45
Just did this brick... it was tough. Bike was 29:39, 14.1 mph avg, 162bpm avg. Went 7 miles. Then took 1:37 to transition to running, and ran/walked for 28:32, with an 13.17 minute/mile average pace, and a 159 bpm HR. Right afterward I figured out (I think) how to use the nifty looking "multisport" mode on my watch... next time will be more nicely divided (can specify a sport for each "lap"... will be bike->other (transition) -> run).
-bike 2:00-2:30
Tried to do this on the trainer, but I only managed 45 minutes... not sure if I was just bored or what, but it was definitely boring. I kept an average heart rate of 105 or something like that (with GPS off).
-off / baseball
Three Bears Time Trial (30k)
I was really happy with this event, so happy I'll talk about it... hehe. The info I knew about the course was that it was somewhat uphill on the way out, then obviously equally downhill on the way back. This time around, I really tried to go as fast as I possibly could while still keeping enough in the tank to get back... it's an interesting thing to try to figure out. This is in comparison with my usual "strategy" of just trying to make it to the finish line :)
Well, let's get to the (I think) cool part. I have started using a Garmin forerunner 305 for both biking and running, with the heart rate strap. Here is the data from this race, plotted over distance. The green line is elevation, the blue line is my speed, and the red line is my heart rate.
I'm happy with a bunch of things about this graph:
#1 - it looks really cool to me... I'm a nerd and I'm okay with that
#2 - I was pretty steady on the uphill part, and I even started to ramp up toward the end of it like I had planned.
#3 - on the downhill part, I was pretty smooth with my ramping up to full blast... but...
#4 - I did at a couple points decide I was ramping up too fast, and I adjusted to it, slowing a bit, but then still speeding up from there... around 16 miles is the best one to look at. I think if I had continued going up I would have popped, but also I didn't just slow way down, I adjusted to a good speed, and started speeding back up from there.
I think I really did about as well as I could have done in my current condition, and I'm very happy with that. Thanks a lot to Dave for helping me figure out somewhat what I'm doing, and to Sarah and Summit Velo for a fun race.
Well, let's get to the (I think) cool part. I have started using a Garmin forerunner 305 for both biking and running, with the heart rate strap. Here is the data from this race, plotted over distance. The green line is elevation, the blue line is my speed, and the red line is my heart rate.
I'm happy with a bunch of things about this graph:
#1 - it looks really cool to me... I'm a nerd and I'm okay with that
#2 - I was pretty steady on the uphill part, and I even started to ramp up toward the end of it like I had planned.
#3 - on the downhill part, I was pretty smooth with my ramping up to full blast... but...
#4 - I did at a couple points decide I was ramping up too fast, and I adjusted to it, slowing a bit, but then still speeding up from there... around 16 miles is the best one to look at. I think if I had continued going up I would have popped, but also I didn't just slow way down, I adjusted to a good speed, and started speeding back up from there.
I think I really did about as well as I could have done in my current condition, and I'm very happy with that. Thanks a lot to Dave for helping me figure out somewhat what I'm doing, and to Sarah and Summit Velo for a fun race.
Friday, June 19, 2009
6.15 - 6.21 schedule
6/15-6/21
-off
did take monday off
-swim 12x50m
tuesday I had a weird headache deal, felt feverish but wasn't, and felt all around craptastic... so I didn't do anything
-run :30
headache still all day wednesday... so nope
-bike :45
headache most of the day, starting to come and go. Drove down to Tucson for the weekend (Three bears TT on saturday). no exercise on thursday.
-swim 6x100m, 6x50m
this morning went for about an 8 mile ride before work.
-brick... bike :15 run :15-30
Did the Three Bears 30k... was good fun and hard work. I finished with a time of 1:15 and met my "I think I can do 15mph" almost exactly. After talking about time trial strategy (how to survive and go as well as you can), I think I did just about as good as I could have possibly done in my current shape. I ramped up mostly at the right times (a couple adjustments were made, but done fast enough to help)... and at the end I was pretty well spent. Now if I could drop this 40 pound sack of potatoes I carry around, I'd be in pretty good shape.
-bike 1:30-2:00
Had baseball practice instead.
-off
did take monday off
-swim 12x50m
tuesday I had a weird headache deal, felt feverish but wasn't, and felt all around craptastic... so I didn't do anything
-run :30
headache still all day wednesday... so nope
-bike :45
headache most of the day, starting to come and go. Drove down to Tucson for the weekend (Three bears TT on saturday). no exercise on thursday.
-swim 6x100m, 6x50m
this morning went for about an 8 mile ride before work.
-brick... bike :15 run :15-30
Did the Three Bears 30k... was good fun and hard work. I finished with a time of 1:15 and met my "I think I can do 15mph" almost exactly. After talking about time trial strategy (how to survive and go as well as you can), I think I did just about as good as I could have possibly done in my current shape. I ramped up mostly at the right times (a couple adjustments were made, but done fast enough to help)... and at the end I was pretty well spent. Now if I could drop this 40 pound sack of potatoes I carry around, I'd be in pretty good shape.
-bike 1:30-2:00
Had baseball practice instead.
Monday, June 8, 2009
6.8 - 6.14 Schedule
-off
wasting my day off... because I'm very sore from 2 baseball practices in a row
-swim 10x50m
rode the trainer for 45 minutes instead
-run :30
went to the track at NAU and ran for 30 mins. El slow-poke. I barely managed to run 2.5 miles... had to kick it up a notch the last couple of laps too. One good thing was that I did have a decent start, I think I went a bit over a mile and a quarter before stopping to walk... at around a 10min/mi. pace. If I can manage 10 min/mi. at the tri I will be very pleased.
-bike :45
Okay, so today I decided to finally try out the heart rate thing with my Garmin 305 watch/gps/hr thing. So, I took the bike for a lap around town. I'm a bit frightened by the results... I hope it is wrong. I rode for 40 minutes, went 8.63 miles... that seems ok. The part that worries me is that my average heart rate was 173, with a max of 187. That sounds pretty much off the charts for a 40 minute workout. I was busting my ass... but sheesh. I'm going to have to try this more, to see what is going on here (maybe wear it for an hour while working or something like that to compare).
-swim 4x100m, 6x50m
Did a brick instead of this since the pool is still closed. Was going to test my HR monitor, but the whole gym was closed too. So, just rode the trainer for 15 at home, then walked/jogged for 15... both times trying to keep my hr below 130 (which was not easy to do).
-brick... bike :15 run :15-30
Went out to lake mary road to do my long ride this morning. There were a ton of people there, checked later and it was a GABA ride. Anyway, rode 6 miles out and back... about half of what the tri will be, in 50 minutes. Going to try to keep going there for my long rides and ramp up to the full length... if I can manage around that pace I'll be happy.
-bike 1:00-1:30
Have a game tomorrow, so probably wont do anything else.
wasting my day off... because I'm very sore from 2 baseball practices in a row
-swim 10x50m
rode the trainer for 45 minutes instead
-run :30
went to the track at NAU and ran for 30 mins. El slow-poke. I barely managed to run 2.5 miles... had to kick it up a notch the last couple of laps too. One good thing was that I did have a decent start, I think I went a bit over a mile and a quarter before stopping to walk... at around a 10min/mi. pace. If I can manage 10 min/mi. at the tri I will be very pleased.
-bike :45
Okay, so today I decided to finally try out the heart rate thing with my Garmin 305 watch/gps/hr thing. So, I took the bike for a lap around town. I'm a bit frightened by the results... I hope it is wrong. I rode for 40 minutes, went 8.63 miles... that seems ok. The part that worries me is that my average heart rate was 173, with a max of 187. That sounds pretty much off the charts for a 40 minute workout. I was busting my ass... but sheesh. I'm going to have to try this more, to see what is going on here (maybe wear it for an hour while working or something like that to compare).
-swim 4x100m, 6x50m
Did a brick instead of this since the pool is still closed. Was going to test my HR monitor, but the whole gym was closed too. So, just rode the trainer for 15 at home, then walked/jogged for 15... both times trying to keep my hr below 130 (which was not easy to do).
-brick... bike :15 run :15-30
Went out to lake mary road to do my long ride this morning. There were a ton of people there, checked later and it was a GABA ride. Anyway, rode 6 miles out and back... about half of what the tri will be, in 50 minutes. Going to try to keep going there for my long rides and ramp up to the full length... if I can manage around that pace I'll be happy.
-bike 1:00-1:30
Have a game tomorrow, so probably wont do anything else.
Monday, June 1, 2009
6.1 - 6.7 Schedule
This is week 0 of the 6 week to an Olympic length triathlon plan (repeat of week 1). I just reread posts from earlier this year... didn't remember I had tried this plan in January and had problems with it. Since I really have 7 weeks to the Mountain Man Tri, I will just do what I can do and see what happens.
-swim 10x50m
Did the swim on monday night, and I'm glad. The pool at the gym where I usually swim is going to be closed from the 2nd to the 14th... I'll have to see about swimming maybe at the outdoor pool at the other gym or something. Took around 12 minutes to do these 500m.
-run :30
Jogged / walked for 29:26 tuesday. I only managed to go for almost 4 minutes before having to stop and walk. Ended up going 2.24 miles, for a "blistering" 13 minute mile pace.
-off
rode the mtn. bike today, trying to do tomorrows work, but only managed 25 minutes... and not even 3 miles... but wow did I work up a sweat. Not sure if I will count it or try a diff. ride tomorrow.
-bike :45
rode my trainer for 34 minutes... just got bored mostly it seemed... I think I could've kept going, just didn't keep my motivation... this is bad.
-swim 4x100m, 6x50m
took my day off friday.
-brick... bike :15 run :15-30
Had baseball practice instead of this... was enough work (not the same, but enough)
-bike 1:00-1:30
Again, baseball practice instead. When I have sundays free I will be trying to do the long ride AND practice/play the same day.
-swim 10x50m
Did the swim on monday night, and I'm glad. The pool at the gym where I usually swim is going to be closed from the 2nd to the 14th... I'll have to see about swimming maybe at the outdoor pool at the other gym or something. Took around 12 minutes to do these 500m.
-run :30
Jogged / walked for 29:26 tuesday. I only managed to go for almost 4 minutes before having to stop and walk. Ended up going 2.24 miles, for a "blistering" 13 minute mile pace.
-off
rode the mtn. bike today, trying to do tomorrows work, but only managed 25 minutes... and not even 3 miles... but wow did I work up a sweat. Not sure if I will count it or try a diff. ride tomorrow.
-bike :45
rode my trainer for 34 minutes... just got bored mostly it seemed... I think I could've kept going, just didn't keep my motivation... this is bad.
-swim 4x100m, 6x50m
took my day off friday.
-brick... bike :15 run :15-30
Had baseball practice instead of this... was enough work (not the same, but enough)
-bike 1:00-1:30
Again, baseball practice instead. When I have sundays free I will be trying to do the long ride AND practice/play the same day.
7 weeks to the Mountain Man Triathlon
OK, time to get serious... here we go:
6/1-6/7
-off
-swim 10x50m
-run :30
-bike :45
-swim 4x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:00-1:30
6/8-6/14
-off
-swim 10x50m
-run :30
-bike :45
-swim 4x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:00-1:30
6/15-6/21
-off
-swim 12x50m
-run :30
-bike :45
-swim 6x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:30-2:00
6/22-6/28
-off
-swim 14x50m
-run :30
-bike :45
-swim 8x100m, 8x50m
-brick... bike :30 run :30-45
-bike 2:00-2:30
6/29-7/5
-off
-swim 16x50m
-run :30
-bike :45
-swim 10x100m, 8x50m
-brick... bike :30 run :30-45
-bike 2:30-3:00
7/6-7/12
-off
-swim 18x50m
-run :30
-bike :45
-swim 10x100m, 10x50m
-brick... bike :30 run :45-1:00
-bike 2:30-3:00
7/13-7/19
-off
-swim 15x50m
-run :20
-bike :45
-off
-brick... bike :20 run :10
-race day
6/1-6/7
-off
-swim 10x50m
-run :30
-bike :45
-swim 4x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:00-1:30
6/8-6/14
-off
-swim 10x50m
-run :30
-bike :45
-swim 4x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:00-1:30
6/15-6/21
-off
-swim 12x50m
-run :30
-bike :45
-swim 6x100m, 6x50m
-brick... bike :15 run :15-30
-bike 1:30-2:00
6/22-6/28
-off
-swim 14x50m
-run :30
-bike :45
-swim 8x100m, 8x50m
-brick... bike :30 run :30-45
-bike 2:00-2:30
6/29-7/5
-off
-swim 16x50m
-run :30
-bike :45
-swim 10x100m, 8x50m
-brick... bike :30 run :30-45
-bike 2:30-3:00
7/6-7/12
-off
-swim 18x50m
-run :30
-bike :45
-swim 10x100m, 10x50m
-brick... bike :30 run :45-1:00
-bike 2:30-3:00
7/13-7/19
-off
-swim 15x50m
-run :20
-bike :45
-off
-brick... bike :20 run :10
-race day
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