Tuesday, April 27, 2010
Last Week
Monday: 4200 swim
45 minute run
Tuesday: 2 hour bike
I think it was a 1 hour run
Wednesday: 2 hour bike
1600 swim
Thursday: 2 hour bike repeats up East Rock
Track workout: 10 x 800
2:36, 2:30, 2:30, 2:30, 2:30, 2:30, 2:31, 2:31, 2:31, 2:36.
Friday: 4 hour bike
Saturday: Felt like crap all day. Allergies.
Sunday: 1 hour bike indoors with efforts
30 minute run
4200 swim
30 minue run
45 minute run
Tuesday: 2 hour bike
I think it was a 1 hour run
Wednesday: 2 hour bike
1600 swim
Thursday: 2 hour bike repeats up East Rock
Track workout: 10 x 800
2:36, 2:30, 2:30, 2:30, 2:30, 2:30, 2:31, 2:31, 2:31, 2:36.
Friday: 4 hour bike
Saturday: Felt like crap all day. Allergies.
Sunday: 1 hour bike indoors with efforts
30 minute run
4200 swim
30 minue run
Sunday, April 18, 2010
Sunday, April 18th
SWIM:
1500 quick swim
400 free, 300 pull w/paddles, 200 kick, 100 free
5 x 100 @ 1:30
1500 quick swim
400 free, 300 pull w/paddles, 200 kick, 100 free
5 x 100 @ 1:30
Friday, April 16th
SWIM:
4400 1:30 minutes
600free/400pull
10 x 100 build @ 1:55
10 x 50 build @ :60
10 x 100 fast @ 2:05
10 x 50 fast @ :60
400 free with fins
Cracked at 3000
BIKE:
1.5 hours on the MTB. Broken pedal...photos soon.
4400 1:30 minutes
600free/400pull
10 x 100 build @ 1:55
10 x 50 build @ :60
10 x 100 fast @ 2:05
10 x 50 fast @ :60
400 free with fins
Cracked at 3000
BIKE:
1.5 hours on the MTB. Broken pedal...photos soon.
Thursday, April 15th
RIDE:
2.5 hours, on a new saddle, which I hope will solve some new bike problems.
6 x 10 minutes @ between 300-330 watts along Lyons Plains road. 2-3 minutes rest. Good to have a powermeter for outdoor training now.
2.5 hours, on a new saddle, which I hope will solve some new bike problems.
6 x 10 minutes @ between 300-330 watts along Lyons Plains road. 2-3 minutes rest. Good to have a powermeter for outdoor training now.
Wednesday, April 14th
SWIM:
2100
500 free, 400 pull, 300 free, 200 kick, 100 free
200 pull w/paddles fast
100 pull fast
100 fast free fast
200 pull w/paddles fast
Did not look at the clock but got beween 10-20 seconds rest
RUN:
45 minutes5 miles on the trails
still really sore from Sunday.
BIKE:
30 minute ride w/client at Sherwood Island
2100
500 free, 400 pull, 300 free, 200 kick, 100 free
200 pull w/paddles fast
100 pull fast
100 fast free fast
200 pull w/paddles fast
Did not look at the clock but got beween 10-20 seconds rest
RUN:
45 minutes5 miles on the trails
still really sore from Sunday.
BIKE:
30 minute ride w/client at Sherwood Island
Tuesday, April 13th
RIDE:
2.5 hours new bike. Pretty eazy but still sore from the race on Sunday.
RUN:
5.5 miles on the trails, really ez and still sore.
2.5 hours new bike. Pretty eazy but still sore from the race on Sunday.
RUN:
5.5 miles on the trails, really ez and still sore.
Monday, April 12, 2010
Monday, April 12th
SWIM:
4200 meters (1 hour)
1200 free
1000 pull with paddles
800 free
600 pull
400 free
200 drill/swim
4200 meters (1 hour)
1200 free
1000 pull with paddles
800 free
600 pull
400 free
200 drill/swim
Sunday, April 11th
RUN:
Stratton-Faxon Danbury 1/2 Marathon.
1.13:20 5th place. 5:35 pace
Did a good 15 minute warm-up. Ate a ton before the race, was really hungry. The course was hilly and it was windy in parts. My goal was 1.15 so I am very pleased with this race. I will be even happier if I can walk tomorrow.
Then did another 15-20 min slow run with Catherine and Bailey. Then they dropped me when I started to walk.
Stratton-Faxon Danbury 1/2 Marathon.
1.13:20 5th place. 5:35 pace
Did a good 15 minute warm-up. Ate a ton before the race, was really hungry. The course was hilly and it was windy in parts. My goal was 1.15 so I am very pleased with this race. I will be even happier if I can walk tomorrow.
Then did another 15-20 min slow run with Catherine and Bailey. Then they dropped me when I started to walk.
Saturday, April 10th
BIKE:
4 hours on the TT bike. It was really windy and not the best roads for TT-ing. I need a shorter stem on the bike, but otherwise the position feels good.
RUN:
30 minutes. Really ez and slow 30 minute jog with Catherine and Bailey at West Rock
4 hours on the TT bike. It was really windy and not the best roads for TT-ing. I need a shorter stem on the bike, but otherwise the position feels good.
RUN:
30 minutes. Really ez and slow 30 minute jog with Catherine and Bailey at West Rock
Friday, April 9th
SWIM:
3500 LCM 1 hour
500 free/500pull with paddles
10 x 100
10 x 50
10 x 100
Just an OK swim. Trying to get my momentum back with the swimming. Ran out of time to finish the workout.
3500 LCM 1 hour
500 free/500pull with paddles
10 x 100
10 x 50
10 x 100
Just an OK swim. Trying to get my momentum back with the swimming. Ran out of time to finish the workout.
Friday, April 9, 2010
Random Cannondale Photo
Thursday, April 8th
BIKE:
out for 3 hours but there was much tinkering with saddle and bars for the first 1.5 hours.
Finally got it right. My bars were too low, causing me to be unstable on the saddle. My sit bones were not supported. After I got set up I was able to do some sustained efforts on route 17 and 77 east of New Haven. These are great TT training roads!
RUN:
35 minutes.
Got in a 25 minute light tempo effort after warm-up. Held 5:50 pace, which is only ok, but it feels really relaxed, almost effortless and fun. I have never experience that while running.
out for 3 hours but there was much tinkering with saddle and bars for the first 1.5 hours.
Finally got it right. My bars were too low, causing me to be unstable on the saddle. My sit bones were not supported. After I got set up I was able to do some sustained efforts on route 17 and 77 east of New Haven. These are great TT training roads!
RUN:
35 minutes.
Got in a 25 minute light tempo effort after warm-up. Held 5:50 pace, which is only ok, but it feels really relaxed, almost effortless and fun. I have never experience that while running.
Wednesday, April 7, 2010
Wednesday, April 7th
RUN:
30 minutes
Early AM run with Catherine and Bailey. Surprisingly feel recovered from yesterdays track
SWIM:
5000 LONG COURSE METERS (finally)
600free
600pull
10 x [200@slow:15/100@slow:45]
800 mix with fins
30 minutes
Early AM run with Catherine and Bailey. Surprisingly feel recovered from yesterdays track
SWIM:
5000 LONG COURSE METERS (finally)
600free
600pull
10 x [200@slow:15/100@slow:45]
800 mix with fins
Tuesday, April 6th
Track
1 mile warm-up
20 x 400 w/100 walk/jog inbetween
came in between 73 and 77 on all of them. I really tried to stay comfortable and relaxed the entire way through. Very happy with this set.
BIKE:
1.5 hours
another ride tinkering with the fit a little. This time some more sustained efforts, but my legs are tired from the run.
SWIM:
1200
Tried to get in a good swim but I am beat-up
Monday, April 5th
BIKE:
After 30 minutes of tinkering with fit on the new tri bike I went out for another 1.5 hours tinkering with the fit some more. Mostly soft pedaling, and the Adamo saddle is a no-go.
After 30 minutes of tinkering with fit on the new tri bike I went out for another 1.5 hours tinkering with the fit some more. Mostly soft pedaling, and the Adamo saddle is a no-go.
Sunday, April 4th
RUN:
20 miles. The first 4 miles took forever, may 55 minutes. The rest of the run was great coming at around 7:15 pace. The twisty trails with 3 miles to go were a bad idea. I felt really good considering it was my longest run ever.
20 miles. The first 4 miles took forever, may 55 minutes. The rest of the run was great coming at around 7:15 pace. The twisty trails with 3 miles to go were a bad idea. I felt really good considering it was my longest run ever.
Saturday, April 3, 2010
Saturday, April 3rd
SWIM:
2500 (40 minutes)
500 free
1000 pull with paddles
500 free
5x100 free.
all slow, but back in the water again.
RUN:
45 minutes (5 miles)
really ez with Catherine and Bailey on the West Rock Trails
2500 (40 minutes)
500 free
1000 pull with paddles
500 free
5x100 free.
all slow, but back in the water again.
RUN:
45 minutes (5 miles)
really ez with Catherine and Bailey on the West Rock Trails
Friday, April 2nd
SWIM:
1800 (30 minutes)
500 free
400 pull with paddles
300 free
200 pull
200 kick
200 free
Had to pee, got out and never went back. It is hard to get back to swimming after taking time off.
BIKE:
6 hours (100.01 miles)
Rode from New Haven to Quassy. Did the 56 mile 1/2 Rev course and then back home. Beautiful day for a ride.
The Quassy rev3 bike course is great, but not a traditional tri TT course. The terrain dictates the effort, not you. It will be ez to get over excited in the beginning...you need to be patient and then punchy at the end.
1800 (30 minutes)
500 free
400 pull with paddles
300 free
200 pull
200 kick
200 free
Had to pee, got out and never went back. It is hard to get back to swimming after taking time off.
BIKE:
6 hours (100.01 miles)
Rode from New Haven to Quassy. Did the 56 mile 1/2 Rev course and then back home. Beautiful day for a ride.
The Quassy rev3 bike course is great, but not a traditional tri TT course. The terrain dictates the effort, not you. It will be ez to get over excited in the beginning...you need to be patient and then punchy at the end.
Thursday, April 1, 2010
April Fools
BIKE:
2 hour bike. starting to feel like old self on the bike. good out of the saddle and better than ever on the flats. still no power data yet.
RUN:
50 minutes 7 miles.
right leg is feeling tight from the knee down. not hurt just really tight
2 hour bike. starting to feel like old self on the bike. good out of the saddle and better than ever on the flats. still no power data yet.
RUN:
50 minutes 7 miles.
right leg is feeling tight from the knee down. not hurt just really tight
Wednesday, March 31st
RUN:
AM run of 6 miles 45 minutes Very hilly run. I don't feel fast, but strong.
BIKE:
1:40 Went to the end of the bike path and back. 40 minutes big gear low rpm on the flats.
SWIM:
500yds yea only 500...I remembered I forgot to do something after warm-up.
AM run of 6 miles 45 minutes Very hilly run. I don't feel fast, but strong.
BIKE:
1:40 Went to the end of the bike path and back. 40 minutes big gear low rpm on the flats.
SWIM:
500yds yea only 500...I remembered I forgot to do something after warm-up.
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