-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).
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