-swim 3x200 rest 15s
this took me around 13 minutes.
-run :15 E1
-bike :30 E1
-off
-swim 3x200 rest 15s
-off
-brick
- bike 1:30 E2
- run :15 E3
Somehow I managed to hurt my back, I think last sunday at baseball practice, but I'm not sure. So, I didn't end up doing anything after the monday swim, until saturday and sunday baseball (which was quite a bit, 3 games in 2 days). It still hurts, but I think it is improving (think I pulled a muscle)... so I will try to pick up training again this week, los alamos tri is in 2 weeks, can't really delay much more.
Monday, July 27, 2009
Thursday, July 23, 2009
7.20 - 7.26 training
So on Monday I drove with my mom and Fox out to Canyon de Chelly, then on up through Four Corners and to Durango. Tuesday we rode the steam train from Durango to Silverton and back, and then drove back to Flagstaff. These were a couple days of long riding, and bad eating and drinking (soda is bad).
Wednesday I got the day to relax and rest up (Fox at school and mom took a shuttle down to the airport)... so I did mostly nothing. Later in the day I started feeling like I was wasting too much, so I went for a swim. I only did 500m in around 20 minutes (was talking for much of this time... sorta messed with what little rhythm I had).
Right now I'm looking at upcoming events to get something else on the schedule to go for. I'm thinking of doing the Los Alamos triathlon on 8/15. I'm already registered for the MXT offroad triathlon in Moab on 9/7, so that is good (sounds fun to do a sprint offroader). Anyway, I don't have an official plan for this week, but will need to get off my ass.
Okay, now I signed up for the Los Alamos race... sprint tri in 3 weeks (bike, swim, run oddly). So, now back to my scheduled training. Thursday I didn't do anything, but Friday I went for a brick. Biked for 30 minutes, averaging 13.6 mph, and hr of 149. Then I started to run, but felt a twinge in my heel after a couple minutes, so decided to stop. Only ran and walked for 6 and a half minutes.
Today (sat), I went for a swim at the outdoor pool at FAC east for the first time. Was a little weird doing laps with so many other people around, but I did it anyway. I did 8x100 and then 8x50. I didn't keep track of the total time, but I was resting 30s between 100s and 15s between 50s. I'm debating going for a mountain bike ride later today too. Tomorrow I have practice, but I think I will try to go for a longer ride in the morning... I'm thinking about going down Townsend-Winona road a bit.
Later saturday - went for a mountain bike ride on my usual track. From behind my house to pipeline, to lower oldham to buffalo park. This time it took me 56 minutes, with am average hr of 157. I did stop a couple times for phone calls though. I really like the downhill sections, dodging rocks and trees... but uphill on the mountain bike is tough. I need to do more practicing before the sept. offroad race.
Sunday I went for a ride out to Winona, 26 miles round trip. Got rained on on the way back. Took 2:18, a 11.3 mph avg. Average hr was 150.
Wednesday I got the day to relax and rest up (Fox at school and mom took a shuttle down to the airport)... so I did mostly nothing. Later in the day I started feeling like I was wasting too much, so I went for a swim. I only did 500m in around 20 minutes (was talking for much of this time... sorta messed with what little rhythm I had).
Right now I'm looking at upcoming events to get something else on the schedule to go for. I'm thinking of doing the Los Alamos triathlon on 8/15. I'm already registered for the MXT offroad triathlon in Moab on 9/7, so that is good (sounds fun to do a sprint offroader). Anyway, I don't have an official plan for this week, but will need to get off my ass.
Okay, now I signed up for the Los Alamos race... sprint tri in 3 weeks (bike, swim, run oddly). So, now back to my scheduled training. Thursday I didn't do anything, but Friday I went for a brick. Biked for 30 minutes, averaging 13.6 mph, and hr of 149. Then I started to run, but felt a twinge in my heel after a couple minutes, so decided to stop. Only ran and walked for 6 and a half minutes.
Today (sat), I went for a swim at the outdoor pool at FAC east for the first time. Was a little weird doing laps with so many other people around, but I did it anyway. I did 8x100 and then 8x50. I didn't keep track of the total time, but I was resting 30s between 100s and 15s between 50s. I'm debating going for a mountain bike ride later today too. Tomorrow I have practice, but I think I will try to go for a longer ride in the morning... I'm thinking about going down Townsend-Winona road a bit.
Later saturday - went for a mountain bike ride on my usual track. From behind my house to pipeline, to lower oldham to buffalo park. This time it took me 56 minutes, with am average hr of 157. I did stop a couple times for phone calls though. I really like the downhill sections, dodging rocks and trees... but uphill on the mountain bike is tough. I need to do more practicing before the sept. offroad race.
Sunday I went for a ride out to Winona, 26 miles round trip. Got rained on on the way back. Took 2:18, a 11.3 mph avg. Average hr was 150.
Sunday, July 19, 2009
Mountain Man Triathlon... success!
Well I finished the race, and I believe my time was 3:20 (beating the goal I set for 3:30). I'm feeling too lazy to post more, so I'll just put this for now, then update when I get the official time (hopefully with nice splits).
Updates: well, the official times came out, and I was off by 8 minutes. Real time was 3:28:25,
with 39:05 for the swim (I thought this was 30, but it felt longer anyway), 1:29:29 for the bike,
and 1:14:27 for the run. Pretty decent transitions too I think, 4:18 and then 1:07.
The swim was tough... right away my arms felt like stone, not sure why. I had to do a backstroke quite a bit, and used my legs more than I wanted to. Getting out of the water to the transition was not too bad though, I was able to run a bit right off instead of feeling weird/almost falling down.
The bike was alright... I had planned on attacking the hills from 7-10.5 miles, but it looks like I had about the same speed on them as I did in my training ride. I think I picked up some time before that just from adrenaline... ended up 4 minutes faster than my training ride (and beating 1:30, which was my goal there)... so I'm happy with that.
Transition to running went pretty well too. I was able to run right off the bat, rather than walking some like I was worried I might need. I started off running 4 minutes, then walking 1. I think I ran the first 2 miles this way pretty fast. Then the hill starts, so I changed to walking 1 and then running 1. Made my way through that and then on the way back down I got back up to 3 running minutes I think. After getting to the flat I seemed to start losing steam, and I could only run for a minute or 1.5 before walking. I just kept on doing this, limiting my walking to a minute at a time and then running what I could. At one point I thought I was close enough to run all the way to the finish, so I kicked it up.... but I went too fast and had to walk again to regroup to run through (always try to run through the finish... usually cheering and stuff helps that).
Overall I'm very happy with the result and it was a fun race (brutal hills aside... but thats part of the challenge).
Updates: well, the official times came out, and I was off by 8 minutes. Real time was 3:28:25,
with 39:05 for the swim (I thought this was 30, but it felt longer anyway), 1:29:29 for the bike,
and 1:14:27 for the run. Pretty decent transitions too I think, 4:18 and then 1:07.
The swim was tough... right away my arms felt like stone, not sure why. I had to do a backstroke quite a bit, and used my legs more than I wanted to. Getting out of the water to the transition was not too bad though, I was able to run a bit right off instead of feeling weird/almost falling down.
The bike was alright... I had planned on attacking the hills from 7-10.5 miles, but it looks like I had about the same speed on them as I did in my training ride. I think I picked up some time before that just from adrenaline... ended up 4 minutes faster than my training ride (and beating 1:30, which was my goal there)... so I'm happy with that.
Transition to running went pretty well too. I was able to run right off the bat, rather than walking some like I was worried I might need. I started off running 4 minutes, then walking 1. I think I ran the first 2 miles this way pretty fast. Then the hill starts, so I changed to walking 1 and then running 1. Made my way through that and then on the way back down I got back up to 3 running minutes I think. After getting to the flat I seemed to start losing steam, and I could only run for a minute or 1.5 before walking. I just kept on doing this, limiting my walking to a minute at a time and then running what I could. At one point I thought I was close enough to run all the way to the finish, so I kicked it up.... but I went too fast and had to walk again to regroup to run through (always try to run through the finish... usually cheering and stuff helps that).
Overall I'm very happy with the result and it was a fun race (brutal hills aside... but thats part of the challenge).
Monday, July 13, 2009
7.13 - 7.19 Schedule (Race Week Taper)
7/13-7/19
-off
-swim 15x50m
Took me 18 minutes to do this with 10s rests.
-run :20
Ran :20 right after the above swim (well... soon after)... went 1.9 miles in those 20 minutes at a 1 degree(?) incline.
-bike :45
Finished my penultimate training session before the race... took it easy, rode 40 minutes and went 8.59 miles for a 12.8 mph avg. Max hr was 165 with an average of 143.
-off
-brick... bike :20 run :10
well, did this today... wasn't too pleased with my form on either biking or running, but the resulting speeds were not too bad for taking it easy... I was especially tired though for taking it easy too, which was not promising. I'm going with the delusion that after any rest/taper week, the next workout will be bad, but then after that you will be rested and ready to go. Will see tomorrow how this theory holds up in practice.
-race day
-off
-swim 15x50m
Took me 18 minutes to do this with 10s rests.
-run :20
Ran :20 right after the above swim (well... soon after)... went 1.9 miles in those 20 minutes at a 1 degree(?) incline.
-bike :45
Finished my penultimate training session before the race... took it easy, rode 40 minutes and went 8.59 miles for a 12.8 mph avg. Max hr was 165 with an average of 143.
-off
-brick... bike :20 run :10
well, did this today... wasn't too pleased with my form on either biking or running, but the resulting speeds were not too bad for taking it easy... I was especially tired though for taking it easy too, which was not promising. I'm going with the delusion that after any rest/taper week, the next workout will be bad, but then after that you will be rested and ready to go. Will see tomorrow how this theory holds up in practice.
-race day
Monday, July 6, 2009
7.6 - 7.12 Schedule
7/6-7/12
mon -swim 18x50m
took me 21 minutes to do this... I think that's my fastest time ever for 900m. Also went with 15 second rests between 50s.
tues AM -run :30
ran at lunchtime. I really like the new loopy course I've started doing by the house. It's not perfectly ideal (have to do a bit of uphill right off the bat to get there), but its pretty handy... three streets run parallel and then turn to intersect, so I can just loop around them over and over but still get variety. (mostly flat too, which is nice) This run I went for 29:07 and ran 2.6 miles, a 11.12 minute/mile average. Average heart rate was 148 bpm.
tues PM -bike :45
Played tennis for 1:45 instead of this. I may do some spinning on the trainer tomorrow or thursday too though.
wed -swim 10x100m, 10x50m
did this swim at lunchtime. Took me 38 minutes total, with 15 second rests between the 100s, 2 minutes between the sets, and 10-15 between 50s (mostly 10, but a few were longer).
thu -off
fri -brick... bike :30 run :45-1:00
rode for 31 minutes, 8.22 miles for a 15.8 mph avg (not bad!), then 2 minutes for transition, and then 45 minutes of running, went 3.61 miles for a 12:34 minute/mile pace.
sat -off
sun -bike 2:30-3:00
went and did the bike course this AM. 1:34, 15.7 mph avg (was over 40 for a bit... love the speed), avg HR was 166. After I got back to where transition should be, I walked with the bike a bit toward the car. Tried to jog, but man was my upper leg area shot. Whenever I do bricks it always feels a bit bad, but not like this (think it was the distance/time in the saddle). So, I might have to walk for a bit before jogging (before walking again up the monster hill at 1.5 miles).
mon -swim 18x50m
took me 21 minutes to do this... I think that's my fastest time ever for 900m. Also went with 15 second rests between 50s.
tues AM -run :30
ran at lunchtime. I really like the new loopy course I've started doing by the house. It's not perfectly ideal (have to do a bit of uphill right off the bat to get there), but its pretty handy... three streets run parallel and then turn to intersect, so I can just loop around them over and over but still get variety. (mostly flat too, which is nice) This run I went for 29:07 and ran 2.6 miles, a 11.12 minute/mile average. Average heart rate was 148 bpm.
tues PM -bike :45
Played tennis for 1:45 instead of this. I may do some spinning on the trainer tomorrow or thursday too though.
wed -swim 10x100m, 10x50m
did this swim at lunchtime. Took me 38 minutes total, with 15 second rests between the 100s, 2 minutes between the sets, and 10-15 between 50s (mostly 10, but a few were longer).
thu -off
fri -brick... bike :30 run :45-1:00
rode for 31 minutes, 8.22 miles for a 15.8 mph avg (not bad!), then 2 minutes for transition, and then 45 minutes of running, went 3.61 miles for a 12:34 minute/mile pace.
sat -off
sun -bike 2:30-3:00
went and did the bike course this AM. 1:34, 15.7 mph avg (was over 40 for a bit... love the speed), avg HR was 166. After I got back to where transition should be, I walked with the bike a bit toward the car. Tried to jog, but man was my upper leg area shot. Whenever I do bricks it always feels a bit bad, but not like this (think it was the distance/time in the saddle). So, I might have to walk for a bit before jogging (before walking again up the monster hill at 1.5 miles).
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