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"Challenging yourself to race other people is an opportunity to motivate yourself to be healthy, to measure your progress in a meaningful way and an opportunity to share your passion with people from all walks of life. Results on a given day provide fleeting recognition whereas the personal journey is what really lasts. Achieving your ultimate goal will likely last a lifetime. However, thinking this way – about the journey and not the outcome – doesn’t open the door to mediocrity. You still need to hold yourself accountable to your own ability and potential. Hope for the best, shoot for the win, do your best and accept the result. Learn from the experience." Melanie McQuaid three-time defending XTERRA world champion
Sunday, October 26, 2008 Workout Notes: Nice day, 62 degrees out, so biked A 20 miles about 1:08 or 17.5 MPH average with Elite and Zipp wheels. Generally took it easy.
Saturday, October 25, 2008 Workout Notes: Unscheduled rest day due to work.
Friday, October 24, 2008 Workout Notes: Master's swim 1600 yards.
Thursday, October 23, 2008 Workout Notes: Strength 2 then stretch.
Wednesday, October 22, 2008 Workout Notes: Master's swim 1800 yards.
Tuesday, October 21, 2008 Workout Notes: Stationary bike A, 1:00 then full stretch routine. Was sore and stiff from strength workout last night.
Monday, October 20, 2008 Workout Notes: Re-started strength routine using light weight and 20 reps and 3 sets. Also started full stretching routine.
Sunday, October 19, 2008 Workout Notes: Rest day.
Saturday, October 18, 2008 Workout Notes: Feeling better but tired by the afternoon. Ran 5.7 miles early evening after resting and taking a 30 minute nap and felt refreshed. With 4 rest days this week and taking October as a recovery month I'm starting to feel more rested and recovered. I looked over my logs and this is really the first full recovery month I've taken in 4 years so I think it will be beneficial in the long run, so to speak. Last week sleep was down and with the kayaking, tri and hiking and climbing my exercise volume was up so probably that is contributing to the tiredness as well.
Friday, October 17, 2008 Workout Notes: Rest day. Still tired and some headache but not as much.
Thursday, October 16, 2008 Workout Notes: Rest day, washed out and headache all day.
Wednesday, October 15, 2008 Workout Notes: Master's swim, 1700 yards.
Tuesday, October 14, 2008 Workout Notes: Rest day, tired.
Monday, October 13, 2008 Workout Notes: Rest day and travel home. Great vacation!!!
Sunday, October 12, 2008 Workout Notes: Hike-climb Acadia Mountain Trail with views of Somes Sound about 2:30.
Saturday, October11, 2008 Acadia Triathlon 2:15 Run 4.1 miles, Bike 13 miles, Kayak 4 miles. First time in a single kayak and a rental bike. Made it through and came in 39th out of 50. They move the bike rack during the bike segment to a new location across the street so you rack in a different location from where you left and then they move your bike again after you rack it but your kayak stuff is back at the first location so it's a bit interesting there zigzagging for things. Gotta love Maine.
PM-Hike-climb Jordan Pond Cliffs, 2:30. Precipitous!
Friday, October 10, 2008 Workout Notes: Found out there was a Triathlon Saturday, run-bike-kayak so rented a tandem kayak to check out the route and kayak for the first time. Later hiked Witch Hole and Paradise Hill.
Thursday, October 9, 2008 Workout Notes: Rest day and travel to Acadia National Park. hiked Bar Harbor shore trail and around town.
Wednesday, October 8, 2008 Workout Notes: Master's swim 2000 yards. Includes 1000 yards of kicking.
Tuesday, October 7, 2008 Workout Notes: Run 0:40, 4.3 miles.
Monday, October 6, 2008 Workout Notes: Took a rest day. Will likely hold off starting back to resistance training until next week due to some schedule disruptions this week.
Sunday, October 5, 2008 Workout Notes: Scheduled rest day. Went hiking at Quabbin Reservoir for about 2:30 generally EZ and relaxing. Great day!
Saturday, October 4, 2008 Workout Notes: Bike 25 miles about 1:30 generally EZ-A.
Friday, October 3, 2008 Workout Notes: Rest day.
Thursday, October 2, 2008 Workout Notes: Run A 3.6 miles about 0:33.
Wednesday, October 1, 2008 Workout Notes: Master's swim 1400 yards. Main set-4X100 as hard as possible then 4X50 same. Felt this one. Hard workout!
Tuesday, September 30, 2008 Workout Notes: Rest day.
Monday, September 29, 2008 Workout Notes: Rest day.
Sunday, September 28, 2008 Forrest Memorial Road Race 5K Run-25:40, 45th over all and 3rd in age group. Pace 8:17. Up hill first half or better!
Saturday, September 27, 2008 Workout Notes: Rest day.
Friday, September 26, 2008 Workout Notes: Master's swim 1400 yards.
Thursday, September 25, 2008 Workout Notes: Bike EZ 1 hour with last 15' at TS then run 10' TS then 10' A 2.3 miles. Solid workout and felt great even on the hills.
Wednesday, September 24, 2008 Workout Notes: AM-Master's swim 1600 yards. PM-Bike EZ, 1:05, 16 miles.
Tuesday, September 23, 2008 Workout Notes: Run A with 2'X2 POE with 2" RI, 0:30 about 3.4 miles.
Monday, September 22, 2008 Workout Notes: Fall begins with a rest day.
Sunday, September 21, 2008 Workout Notes: 50 mile ride around Boston and suburbs. Beautiful HubOnWheels ride, superbly crafted route, staffing and support. Perfect weather. A few random POEs here and there when conducive to such but over all just a fun ride enjoying scenery from urban to parks, bike trails through the woods, harbor walk routes, city skylines and more. A fun day and I got to see more of Boston and it's suburbs in one day than I have in a lifetime. Saturday, September 20, 2008 Workout Notes: Rest day.
Friday, September 19, 2008 Workout Notes: Master's swim about 1500 yards, with Dutch relay intervals. 1X100 off the blocks in 1:25.
Thursday, September 18, 2008 Workout Notes: Bike EZ 14.5 miles about 1 hour.
Wednesday, September 17, 2008 Workout Notes: AM-Master's swim 1500 yards. 1X100 at 1:26 and 1X50 at 0:40 for fastest efforts. PM-Run A 3.1 miles with 2X1' POEs, 0:28.
Tuesday, September 16, 2008 Workout Notes: Bike 16 miles about 1 hour with 5X2' POE. Road ride with 5 random POEs at least 2' long each and A recovery in between.
Monday, September 15, 2008 Workout Notes: Rest day.
Sunday, September 14, 2008 Workout Notes: Rest day.
Saturday, September 13, 2008 5 Star Triathlon Swim 1/4 mile, Bike 11 miles, Run 3.1 miles Overall 52nd out of 262 so top 20 percentile. The first 3 guys in my age group placed in the top 10 overall so it was a very talented field. The race held together for me and went as planned pretty much and I'm happy with the results. I took the inside line on the swim which turned out to be longer. I should have started far left which was shorter with less congestion. My bike split I came in 30th even though the results show 35th. 5 people only did 1 loop and were DQ'd which skewed results a bit so very happy with the bike. Could have used a bit more on the run but I had pushed hard on the bike so used up a bit more resources there which probably gained me more time than I would have gained on the run if I'd of backed off a little.
Friday, September 12, 2008 Workout Notes: Master's swim 1700 yards, 0:45.
Thursday, September 11, 2008 Workout Notes: Rest day.
Wednesday, September 10, 2008 Workout Notes: AM-Master's swim 1700 yards, 0:45. PM-Bike EZ about 1 hour and 11.5 miles.
Tuesday, September 9, 2008 Workout Notes: Run 4 miles. Tried to stay A but couldn't seem to and crept up to tempo by 1 mile in so just held it there. Didn't use an HRM but estimate about 37 minutes and probably 160-163 last 3 miles.
Monday, September 8, 2008 Workout Notes: Master's swim 1700 yards, 0:45. Longer distance sets and kicking.
Sunday, September 7, 2008 Workout Notes: Bike A 27 miles about 1:35 then run A 3.1 miles about 0:27. Beautiful day! Comfortable workout. Felt great!
Saturday, September 6, 2008 Workout Notes: Unscheduled rest day. Couldn't get it together to get the workout in but may try and do it instead on Sunday. Friday, September 5, 2008 Workout Notes: Master's swim about 1700 yards.
Thursday, September 4, 2008 Workout Notes: Run 1, 10X45" hill repeats, 0:46 about 4 miles. Last POE HR went up 4 beats over last week's effort to 177 bpm. Run 1
Wednesday, September 3, 2008 Workout Notes: AM-Master's swim 1650 yards. PM-Bike A 21 miles, about 1:20.
Tuesday, September 2, 2008 Workout Notes: Run A 5.7 miles, 0:55, 151 average HR.
Monday, September 1, 2008 Workout Notes: Rest day.
Sunday, August 31, 2008 Workout Notes: Rest day.
Saturday, August 30, 2008 Workout Notes: Rest day.
Friday, August 29, 2008 Workout Notes: Bike 1, 15X1' POE level 16 and 90-100 RPM on stationary bike, 0:45 then strength with 1 set on legs and 3 sets upper body.
Thursday, August 28, 2008 Workout Notes: Run 1, 10X45" hill repeats, 0:48 about 4 miles.
Run 1
Wednesday, August 27, 2008 Workout Notes: AM-Master's swim 1350 yards. 1X200 at 3:15 and 1X100 at 1:30 along with stroke work. PM-Bike A 25.5 miles, about 1:30.
Tuesday, August 26, 2008 Workout Notes: Run A 5 miles. Great run with cooler temperatures.
Monday, August 25, 2008 Workout Notes: Master's swim about 0:35 with 1250 yards. Swam 14X75 with the first 5X75 stroke count at 16 strokes for all lengths!!! Definitely a PR there and then a hard 100 in 1:29. Felt good and am developing a feel for a good catch vs. an inefficient catch and the switch phase.
Sunday, August 24, 2008 Workout Notes: Rest day.
Saturday, August 23, 2008 Workout Notes: Bike EZ 1:30, 20 miles then run A 2.3 miles about 0:20.
Friday, August 22, 2008 Workout Notes: Master's swim 1600 yards. Mostly A with 8X50 TS on 1:30 holding 45" for each and 1X50 POE at 40" at the end.
Thursday, August 21, 2008 Workout Notes: Run A 3.1 miles, 0:30
Wednesday, August 20, 2008 Workout Notes: Master's swim 0:45, 1500 yards, Mostly A.
Tuesday, August 19, 2008 Workout Notes: Rest day.
Monday, August 18, 2008 Workout Notes: Rest day.
Sunday, August 17, 2008
Wild Dog Triathlon Placed 40th out of a field of 376 with an overall bike split of 28th place so top 10 percent! The swim was choppy and I swam off course and into a lifeguard who was bringing in a swimmer. At the first buoy several men were hugging the rocking buoy with desperate looks on their faces as well as the second buoy. At the first turn everyone seemed to just stop swimming so I made a path and found some openings to get going again. I think I then had my fastest bike split ever averaging almost 21 mph and sustaining heart rates of 170-174. The run was the run and I did the best I could but pace seemed a bit slow unless the distance was off so it's hard to really say. A great race and a great day!
Me Swimming!
Saturday, August 16, 2008 Workout Notes: Rest day.
Friday, August 15, 2008 Workout Notes: Master's swim 0:45, 1700 yards. A bit tired but times were good and consistent.
Thursday, August 14, 2008 Workout Notes: This was a new course which goes up over the infamous Mt. Daniels of the Webster Tri and back down the other side then turn around at the bottom and go back up and down for 1 set. Did 4 sets with a run off of 0.47 mile each time. Did this workout with my friend who lives near the hill. Considering my next race is 2 and 1/2 days away I decided not to empty the tanks and rode conservatively considering the climbing involved. So all in all we went up Mt. Daniels 8 times. So bike 19.8 miles and run 1.9 miles. About 600 feet of climbing (300 each way) X4 so approximately 2400 feet elevation.
Bike-Run Brickervals
Wednesday, August 13, 2008 Workout Notes: Master's swim 1800 yards. Best swimming I've done to date and concurred so by coach Jack. Watching the Olympic coverage may be helping as it is filmed so well from the side, above, below and in HD slow motion. A really good training aid. Last set/rep 100 split was 1:30. This workout had some residual kick to it so I backed down to an EZ 16 mile bike with Donna in the evening about 1:10 ride time.
Tuesday, August 12, 2008 Workout Notes: Run A 5 miles, 0:47. Really good run. Felt great and was able to keep a reasonable A pace. 9:26 pace.
Run A 5.0 miles
Monday, August 11, 2008 Workout Notes: Bike 1, 0:45, 2'X10 POE, 1' EZ RI then strength 1 set, 0:15. Was tight on time for strength today but got one full set in.
Sunday, August 10, 2008 Workout Notes: Rest day.
Saturday, August 9, 2008 Workout Notes: This workout went well. Bike was 25.5 miles and run 3.1 miles and times were 1:23 and 26:11. The HR drop at 1:01 was a winding downhill with a sharp turn at the bottom so pretty good drop there. Held the target zones pretty well on this workout. Last mile run split was 8:23. Bike average was 18.4 MPH. Pushed last 12 miles instead of 10 to hit HR aims of 153-145 bpm.
Bike-Run
Friday, August 8, 2008 Workout Notes: Master's swim about 1400 yards, 0:45. Swam 1:27 for a 100 split today which is I think a new PR. Couldn't fit the strength workout in but will pick it up again on Monday.
Thursday, August 7, 2008 Workout Notes: Due to rain I did this workout at the gym. Bike A for 1 hour with 4X4' POE mid ride and 4' RI EZ then run A 0:20 and 2.2 miles with 4X2' POE mid run.
Wednesday, August 6, 2008 Workout Notes: Stationary bike A 1 hour. Couldn't get a swim in.
Tuesday, August 5, 2008 Workout Notes: Started out to do a 4 mile run A but then my legs seemed to want to just run a little faster so I let them. Max HR at the end of 177 BPM. Pace 8:40. Sunday's tri run paced out at 8:30 so in retrospect it was a pretty good tri run.
Run 4.0 miles
Monday, August 4, 2008 Workout Notes: Rest day.
Sunday, August 3, 2008
Greenfield Lightlife Sprint Triathlon All in all a very solid performance. I took 1st on the swim split out of the 10 guys in my age group and it was a pretty talented field. My swim and bike both felt solid and my run held together. Bike average showed 20.3 MPH. It was a beautiful day on a great course. It had rained quite a bit the night before and the river was on the cool side. Had some great Lightlife food afterwards. It was the 25th anniversary of the Greenfield Tri. This is one of my favorite tris.
2008 Results
2005 Results
Saturday, August 2, 2008 Workout Notes: Bike EZ 16 miles, 1:15 with Donna.
Friday, August 1, 2008 Workout Notes: OW Swim A, 1000 yards continuous about 20-22 minutes without wetsuit.
Thursday, July 31, 2008 Workout Notes: Due to rain I did this workout at the gym. Bike EZ for 1 hour with 2X4' POE mid ride and 4' RI EZ then run 0:20 and 2 miles with 2X2' POE mid run. Felt good. Practiced spinning 100-105 during quite a bit on the bike.
Wednesday, July 30, 2008 Workout Notes: AM-Open water swim 1500 yards continuous, 0:30 with wetsuit. A bit tired this morning. 5' TS mid swim with the balance A. PM-Run A-TS+, 4.0 miles, 0:37. Got a bit carried away on the run and ran quite a bit of TS+ even though I tried to stay at A. Felt like I just went with the flow though. HR before starting out was 55-58 just after putting the strap on. Last mile was an 8:37 mile.
OW Swim
Run A-TS+
Tuesday, July 29, 2008 Workout Notes: Bike EZ 1:05, 16.0 miles. Pretty relaxing and casual ride.
Monday, July 28, 2008 Workout Notes: Rest day.
Sunday, July 27, 2008 Mass State Tri and New England USAT Championship Sprint Distance 1:16:15, 54th out of 206 and 3rd in age group. Really nice event and very pleased with my performance and results. Everything seemed to flow well.
Saturday, July 26, 2008 Workout Notes: Ended up taking a rest day instead of the short bike-run scheduled pre-race workout.
Friday, July 25, 2008 Workout Notes: Open water swim without wetsuit. Just over 0:21 for approximately 1000 yards. Flowed well.
Thursday, July 24, 2008 Workout Notes: Bike 5 miles then run 1/2 mile X 4 sets. I stayed EZ as much as I could on the bike and did 3 hill intervals about 3' each and ran 2X2' intervals. Total workout: 1:50, bike 21 miles, run 2 miles.
The Grafton
Wednesday, July 23, 2008 Workout Notes: AM-Open water swim 1500 yards, 0:30 with wetsuit. I may try this again Friday to compare times without the wetsuit and just 1000 yards. PM-Run A 4.5 miles, 0:43. I hit a HR of 160 about 1.5 miles from the finish and it felt like a comfortable cruising speed so held it until the end as a test to see if anything wanted to shut down. All systems seemed go and there seemed to be plenty in reserve so happy there and mentally refreshing as well.
OW Swim A Run A
Tuesday, July 22, 2008 Workout Notes: Bike EZ 1:05, 16.0 miles. Pretty relaxing and casual ride.
Monday, July 21, 2008 Workout Notes: Rest day. Sunday, July 20, 2008 Workout Notes: Rest day. Got a good night's sleep of about 8 hours last night but sleep was down this week to about 48 hours.
Saturday, July 19, 2008 Workout Notes: I think I've hit the saturation point. I had a bike-run scheduled but had time constraints so decided to do the run in the AM to beat the heat and the bike later in the day after work. About 2.7 miles into the run I hit the wall of fatigue and finished the next 3 miles doing a walk-run combo. HR was only mid 150s or so when the fatigue hit and I think I got to 160 at one point but couldn't maintain a 150 and above HR and it went downhill from there. I decided to can the bike and just call it a week and start tapering.
Run A 5.7 Friday, July 18, 2008 Workout Notes: Master's swim 0:45 about 1000 yards. Today's swim after warm up was a 200 stroke count then 200 hard then relays practicing different strokes of which I've invented several new ones it seems. The 200 hard came in at 3:18 with the 100 yard split at 1:34 so I lost 10 seconds on the second half trying to swim harder. I may have been better to just hold the mechanics of the first half. I'm skipping strength today in order to have good legs for Saturday's long bike-run .
Thursday, July 17, 2008 Workout Notes: Changed the workout from the scheduled hill repeat workout (12x30"). Had an invite to try a group workout with a friend so gave it a try. Bike 5 miles hard then track run 800 meters X 3 sets. We shot out of the hole on the bike without a warm up with someone (very strong) who was starting their 4th set out of 7 sets so HR went high trying to hang on and learn the bike route. After being schooled we settled in to our pace and this was a nice departure from working out alone and I enjoyed the workout. My run seemed normal and I was running quite well on the last interval so happy there and the bike goes up a good climb and legs were good there as well. Hope to do this one again. Legs were quite stiff Friday morning. Found out at the end the person we chased up the hill had come in third over all woman at an Olympic tri over the weekend.
Bike-Run IntervalsX3
Wednesday, July 16, 2008 Workout Notes: AM-Master's swim 0:45, 1500 yards. PM-Bike 2, 1:30, 27 miles. Nice ride.
Tuesday, July 15, 2008 Workout Notes: Run A 10.0 miles, 1:39. First 5 miles went ok then second 5 miles ran 9' then walked 1' for 3 miles then walked 1' every half mile. Even with walking the second half timed out same as the first half. About 80-85 degrees but not humid. Seem to be out of synch with legs and HR on running. Legs seem to be able to push but HR runs high causing me to fatigue and go to a walk. Was toast at 8 miles but got the next 2 miles done.
Run A
Monday, July 14, 2008 Workout Notes: Bike 1, 0:45 with 10X2' POE then strength 3 sets. Did POEs at level 16 and 85 RPM being slightly conservative on intensity. HR 150-164 on intervals.
Sunday, July 13, 2008 Workout Notes: Rest day.
Saturday, July 12, 2008 Workout Notes: Out of state working so unable to do the bike-run workout.
Friday, July 11, 2008 Workout Notes: Master's swim about 1600-1700 yards, 0:45. Crunches or descending rest interval 100s, 75s, 50s. Skipped strength due to time constraints.
Thursday, July 10, 2008 Workout Notes: AM-Run 1, 5.0 miles, 0:52, 10X1' hill repeats. Went well. Drier air today. Ran last mile back in 8:40 fairly comfortably. PM-Bike 2, 27 miles, about 1:30. Good legs and perfect weather!
Run 1 Wednesday, July 9, 2008 Workout Notes: Master's swim 1900 yards, 0:50. I was unable to get the Bike 2 in due to T-storms and some time constraints. Also this coming weekend will conflict with some workouts due to work so will likely end up moderating the second half of this week and then getting back on schedule Monday for a solid build week. However I did have a tough 7.8 mile run on Tuesday so this moderation may be what's needed.
Tuesday, July 8, 2008 Workout Notes: Run 7.8 miles, 1:17. Hot and humid and so-so legs. Walked some sections of hills to keep HR under 160 and manage the heat. Really this was a tough run but last mile even with walking was 9:45 which was the same pace as my first mile with no walking. HR average 150.
Run A
Monday, July 7, 2008 Workout Notes: Bike 1, 0:40 with 8X2' POE then strength 3 sets. Did POEs at level 16 and 90-93 RPM and last interval did one minute at level 16 but 105-115 RPM hitting HR 178 and filling the display lights. Other intervals HR was about 155-164. Strength workout went very well and felt no fatigue or loss from skipping Friday's workout. Ate really well (too much) the last few days so plenty of energy.
Sunday, July 6, 2008 Workout Notes: Rest day.
Saturday, July 5, 2008 Workout Notes: Bike 35 miles, 2:07 then run 4.5 miles, 0:42. So-so legs on the bike so went moderately but had solid legs on the run and was running negative split with first mile 9:30 and last mile 8:52. Pretty tired by late afternoon so had a one hour nap. Weather was 68 degrees and turned to drizzle mid way on the bike and through the run so that helped with cooling. Nutrition on the bike:
Bike-Run
Friday, July 4, 2008 Workout Notes: OW swim 2500 yards (10L) continuously, 0:49. Legs were sore from run last evening so skipped strength plus had some time constraints.
OW Swim
Thursday, July 3, 2008 Workout Notes: Run 1 with 8X1' hill repeats about 4.5 miles, 0:48
Run 1
Wednesday, July 2, 2008 Workout Notes: AM-Master's swim 0:45, 1500 yards. PM-Bike 2, 1:30, 27 miles. Nice ride.
Tuesday, July 1, 2008 Workout Notes: Run A 6.3 miles, 0:59. A bit hot.
Run A
Monday, June 30, 2008 Workout Notes: Stationary bike 1 with 6X3' POE at HR 160-174 then strength 3 sets.
Sunday, June 29, 2008 Workout Notes: Rest day.
Saturday, June 28, 2008 Workout Notes: Bike 28.5 miles, 1:45 then run 4 miles, 0:38. It was about 80 with humidity so I rode conservatively. Drank 50 ounces of Heed (4 scoops) on the bike and 12 ounces of water on the run and still lost about 4 pounds so glad I went easy. Next time I will need to add some electrolytes to the Heed to help with fluid loss.
Bike-Run Friday, June 27, 2008 Workout Notes: Master's swim 1100 yards, stroke work all low intensity. Strength 3 sets. Thursday, June 26, 2008 Workout Notes: Run 1 with 6X1' hill repeats. This seemed to go well. Really pushed the last repeat to see what was in the tank and hit a HR of 180. There seemed to be plenty in the tank.
Run 1
Wednesday, June 25, 2008 Workout Notes: AM-Master's swim 0:45, 1200 yards stroke work, low intensity. PM-Bike A, 1:00, 15.5 miles Tuesday, June 24, 2008 Workout Notes: Rest day. Monday, June 23, 2008 Workout Notes: Rest day. Sunday, June 22, 2008 Webster Lake Triathlon: Not one of my better finishes but salvaged what I could. The swim I couldn't break free until the last third so was caught in packs of frantic swimmers trampling each other. The last third of the swim I inadvertently went wide but at least I was free from the męlée. The bike I dropped a shoe and had to stop and go get it so lost 30 seconds there and when I got to the steep hill I found the horsepower wasn't there so just rode HR from there on. On the descent approaching the sharp right turn I heard someone franticly shouting, "On your left" over and over so couldn't take a good line. I braked severely so he could get around me and avoid a crash for him or possibly both of us. When I hit the run I could feel a meltdown and struggled the first half and did about four 30-45 second walks on the second half but HR never dropped so just finished best I could with absolutely no sprint available at the finish. So lost 30' with the dropped shoe and about 2' walking on the run but held my place and finished in age group about the same place I would have had everything gone perfectly. I came in 8th out of 19 in age group and everybody in front of me had aged up this year and they are all really fast guys. Final time was 1:17:30. The meltdown I'm pretty sure was dehydration from not drinking enough the morning of the tri before the race start. I normally have 16 ounces of water driving to the race but biked to the start and was down the 16 ounces and it was a slightly humid day so probably lost a little more than usual on the swim and bike also.
Saturday, June 21, 2008 Workout Notes: Bike A 1:00, 17 miles then run A 2 miles 0:19.
Friday, June 20, 2008 Workout Notes: OW swim, 0:20, 1X1000 A.
Thursday, June 19, 2008 Workout Notes: Run A, 3.6 miles, 0:33. Picked up the pace as the run progressed. Solid run.
Wednesday, June 18, 2008 Workout Notes: AM-OW swim, 0:30, 1X500 EZ then 1X1000 A. PM-Stationary bike A to avoid pollen and rain, 0:45. Picked up the pace as the workout progressed hitting 120 for a bit on cadence.
Tuesday, June 17, 2008 Workout Notes: Treadmill run A, 0:30, 3.0 miles then strength 2 sets.
Monday, June 16, 2008 Workout Notes: Rest day.
Sunday, June 15, 2008 Workout Notes: Rest day.
Saturday, June 14, 2008 Workout Notes: The format changed on this workout from a bike-run to a group SBR on the Webster course. OW swim about 1000 yards TS then bike A-TS 12 miles then run 2.7 miles TS.
Friday, June 13, 2008 Workout Notes: AM-Open water swim, 0:40, 2000 yards with 4X500 descending on 45" RI. Interval times 9:35, 9:14, 9:27 (hovered a bit to look for my swim companion), 9:08, total 37:24. Definitely faster than a year ago and more confident and tiring much less. PM-Strength 3 sets.
Open Water Swim
Thursday, June 12, 2008 Workout Notes: Run 1, 0:39, 4.3 miles with 1X10' TS at the end.
Wednesday, June 11, 2008 Workout Notes: AM-Open water swim 1X1200, EZ-A, 0:23. PM-Bike 2, 1:12, 21 miles, average about 17.5 MPH with some high cadence spinning here and there all A.
Tuesday, June 10, 2008 Workout Notes: Treadmill run A 1:00, 6.0 miles.
Monday, June 9, 2008 Workout Notes: Bike 1, 0:50 on stationary bike with 1X20' at TS then strength 3 sets.
Sunday, June 8, 2008 Workout Notes: Rest day. Open water swim EZ 15 minutes or so.
Saturday, June 7, 2008 Workout Notes: Bike 24 miles, Webster course 2 loops about 1:31 then run the run route about 2.7 miles in 0:22. The bike ended up going a bit easy and more A with the 2 hill intervals as I adjusted pace to a riding partner. On the run he was a bit faster so ended up really pushing it there.
Bike-Run
Friday, June 6, 2008 Workout Notes: AM-Master's swim, 1400 yards with 8X100 at tri race pace then drills. PM-Strength 3 sets, 1:00. This went real well after the 4 days of rest. Seemed easy and took about 10 minutes off my usual workout time. Felt much stronger especially legs and core.
Thursday, June 5, 2008 Workout Notes: Run 1, 5.7 miles, 0:52 with 25' at tempo. It looks like it's time to replace the HRM strap.
Run 1
Wednesday, June 4, 2008 Workout Notes: AM-Master's swim 1600 yards. PM-Bike 2 on stationary bike due to rain, 1:20 with 8 X fast starts.
Tuesday, June 3, 2008 Workout Notes: Rest day.
Monday, June 2, 2008 Workout Notes: Rest day.
Sunday, June 1, 2008 Workout Notes: Rest day.
Saturday, May 31, 2008 Workout Notes: Cancelled the Bike-Run workout due to pollen issues. Tired and achy most of the day.
Friday, May 30, 2008 Workout Notes: Master's swim 1500 yards. Main set 10X100 on 2:15 averaging 1:37-1:40 per 100 with PB then 1X100 at 1:31 with PB. Strength 3 sets.
Thursday, May 29, 2008 Workout Notes: Run 1, 5.7 miles, 0:52. With only about 14 hours of recovery from last night's bike ride my legs seemed stiff and HR a tad high but I was able to get it done. I started the 1X20' TS interval at the bottom of a steep hill so HR went to 170 up the hill then I brought it back to 158-163 for most of the remainder of the run. Had some interference the first 9' of HR on the monitor.
Run 1
Wednesday, May 28, 2008 Workout Notes: AM-Master's swim 1500 yards. PM-Bike 2, 1:20, 22 miles, 7Xstart sprints.
Tuesday, May 27, 2008 Workout Notes: Run A 7.8 miles, 1:13. Humid and should have taken fluids on the run. Took a run with 2 steep hills and other undulations. HR average 150. Started easy but picked up as the run went along. Pace 9:25 average with last mile 8:55.
Run A
Monday, May 26, 2008 Workout Notes: Stationary Bike 1 with 2X15 TS (157 HR) intervals then strength 3 sets.
Sunday, May 25, 2008 Workout Notes: Rest day.
Saturday, May 24, 2008 Workout Notes: Bike A 16.5 miles, 0:57 then run A 2.3 miles, 0:22.
Friday, May 23, 2008 Workout Notes: Master's swim, 1X500 at about 7:40 with PB then 5X100 descending set. Thursday, May 22, 2008 Workout Notes: Run A 3.6 miles, 0:33. Felt light and fresh. Good run.
Wednesday, May 21, 2008 Workout Notes: AM-Master's swim 1500 yards, 0:45. PM-Stationary bike A 0:45.
Tuesday, May 20, 2008 Workout Notes: AM-Run A 3.6 miles, 0:33. Scratchy throat today. PM-Strength 2 sets, 0:45.
Monday, May 19, 2008 Workout Notes: Rest day.
Sunday, May 18, 2008 Workout Notes: Rest day. Sore legs.
Saturday, May 17, 2008 Workout Notes: AM-Strength 3 sets PM-Bike 20 miles, 1:07 then run 2.3 miles, 0:20. My legs had a steady burn on the bike when hitting 147+BPM and a lighter burn on the run which was probably from following the leg strength workout a few hours prior but I held the target HRs as best I could except for a few downhill segments. First mile on the run was an 8:13 and last mile was an 8:15.
Bike-Run
Friday, May 16, 2008 Workout Notes: Master's swim, 1500 yards. Main set 10X75 on 1:45 with first 4 at 1:15 and last 6 on 1:10. Logistically unable to get strength workout in but will be able to do it Saturday AM before bike/run.
Thursday, May 15, 2008 Workout Notes: Run 1, 0:57, 6.3 miles. Last 17 minutes TS+.
Run 1
Wednesday, May 14, 2008 Workout Notes: AM-Master's swim 1600 yards. PM-Bike 2, 1:13, 20 miles.
Tuesday, May 13, 2008 Workout Notes: Bike A, 1:01, 16.5 miles. Didn't have the energy for the long run today and had an offer for a group ride so went with that. Rode the Webster Tri course and took the big hill in the 42/25 staying in the aero bars and max HR of 170. This may be a good strategy for the race taking the hill at this pacing then hammering the remainder after that. Legs felt fine. Monday, May 12, 2008 Workout Notes: Rest day.
Sunday, May 11, 2008 Race: Hopkinton Duathlon-26th over all out of 110 with 1st in AG and 19th over all on bike split! 26 11 CURTIS CLEAVES WEBSTER MA 1:17:46 1/3 M5559 80 16:36 0:47 19 37:01 0:30 46 22:55 Very pleased with the results of this race. HR average was up 2 beats per minute over the duathlon 3 weeks ago with an average HR of 160. Pushed the first run a little harder and held the bike plus a strong second run. Bike average was 19.3 mph but it was a fairly hilly course with one longer climb. T1 and T2 were pretty flawless so gained some time there as well. No burn on the legs so pretty much HR was the limiter and tried to hold cruising HR to 160-163 and seemed fairly consistent with that. Hopkinton Duathlon
Saturday, May 10, 2008 Workout Notes: Rest day, kind of. Yard work, which typically has been a good prep for a hard ride. We will see. I remember rides in the past where a buddy has said, "Let's go easy because I've been doing yard work and am worn out." and we had all we could do to hang onto that worn out rider. Friday, May 9, 2008 Workout Notes: Master's swim 1500 yards, 0:50. This was a recovery week at MS so worked on stroke and technique without PB so this should flow well into this weekend's duathlon. One of our swimmers, Louis in the 65-69 age group, took two firsts at Nationals, the 50 and 100 breaststroke and shattered the national record for the second time this year on the 50. Way to go Louie!!!
Thursday, May 8, 2008 Workout Notes: Run 1, 12X1' hill repeats. Very solid with RPE 8-9 on the first 11repeats then 9-10 on the last one.
Run 1
Wednesday, May 7, 2008 Workout Notes: Bike 2, 1:12, 21.5 miles
Tuesday, May 6, 2008 Workout Notes: Run A, 1:02, 6.3 miles. Felt sluggish but followed last evenings intervals with a morning run so recovery was limited.
Monday, May 5, 2008 Workout Notes: AM-Strength 3 sets. PM-Bike 1, 12 X1.5' hill repeats.
Bike 1 Labby Rd
Sunday, May 4, 2008 Workout Notes: Rest day.
Saturday, May 3, 2008 Workout Notes: Bike 26.5 miles about 1:30 then run 2.3 miles at HR 148-160 after the first 1/2 mile. 2 large bottles of Heed on the bike for nutrition. Felt and recovered well.
Friday, May 2, 2008 Workout Notes: AM-Master's swim, 1300 yards. Speed week, 1X100 without PB at 1:35. PM-Strength 3 sets.
Thursday, May 1, 2008 Workout Notes: Run 1, 0:53 about 4.5 miles 10X1' hill repeats. Slightly higher HR peaks than 2 weeks ago. Run 1
Wednesday, April 30, 2008 Workout Notes: AM-Master's swim 0:45, 1400 yards. Speed week, 1X100 at 1:30 and 1X100 at 1:28 both with PB but swam remainder of workout without PB. PM-Bike 2, 1:00. Did this at the gym as it was windy, cold and I ended up working late. HR was held to low 140s then low to mid 150s last 10-15 minutes. 8Xstart sprints at levels 16 and 17.
Tuesday, April 29, 2008 Workout Notes: Run A 1:14, 7.8 miles, HR average 146. Very solid run and great legs and heart rate consistent through out.
Monday, April 28, 2008 Workout Notes: Strength 3 sets then Bike 1 on stationary bike due to weather.
Sunday, April 27, 2008 Workout Notes: Rest day.
Saturday, April 26, 2008 Workout Notes: Bike A 16.5 miles, 1:02 then run A 2.3 miles, 0:21.
Friday, April 25, 2008 Workout Notes: Master's swim 1300 yards, 0:45. Did 1X100 in 1:38 without PB then 1X100 in 1:30 with PB.
Thursday, April 24, 2008 Workout Notes: Run A 0:36:30, 4.0 miles AvHR 148.
Wednesday, April 23, 2008 Workout Notes: Master's swim, 0:50, 1500 yards. Took it easy most of the workout except for 1X100 at the end which was all out.
Tuesday, April 22, 2008 Workout Notes: AM-Strength 2 sets PM-Bike 16 miles about 1:05 up the big hill too.
Monday, April 21, 2008 Workout Notes: Rest day.
Sunday, April 20, 2008 Race: Wrentham Duathlon-1:16:39, 4th place in AG, bike split 81st overall out of about 350. I started conservatively and perhaps a bit too slow but wanted to hit a strong bike split which I did. When I noticed that my second run pace was quite a bit faster than my first run then I thought maybe I should have run that first run a little faster. My HR average came out to 158 which for me is my typical race average this time of year and I didn't feel like I had much more to give at the end. This was more of a training through racing race at the end of a build block. My bike HR was running 162-165 on the flats and bike average speed was 20.7 MPH which I think is ok and I seem to recall several hills on this course. Nothing major steep but hills non the less. Bike fit and position felt dialed in pretty good. No issues there at all and only my 4th or 5th time out on the bike this year. No real taper for this race so considering that and my sluggish start a solid first race of the year.
Wrentham Duathlon 4/20/08
Saturday, April 19, 2008 Workout Notes: I raked quite a bit today so in the evening just did 6 miles on the bike EZ to make sure everything is working properly then ran A about 10'.
Friday, April 18, 2008 Workout Notes: Master's swim 0:50, 1400 yards. Speed workout. Solid swimming today. Felt good and times were good with 4X75 on 1:45 then 4X25 on 0:30 then 4X75 descending on 2:15 and then 1X100 at 1:35 for time so for me pretty good.
Thursday, April 17, 2008 Workout Notes: Run 1, 0:53 about 4.5 miles 10X1' hill repeats. I shut the HRM off on 1 interval instead of hitting the lap button so only 9 intervals show on the graph and I picked up the pace for the last mile.
Run 1
Wednesday, April 16, 2008 Workout Notes: AM-Still some GI issues and achy so skipped swim. PM-Felt much better and biked 21.4 miles, 1:14, 17.4 Av and 8X starts. Legs and body felt 100 percent better than yesterday and recovery was good in the evening with no aches.
Tuesday, April 15, 2008 Workout Notes: Run A 7.4 miles, 1:15, 141 AvHR. Some GI issues and achy. Tough run.
Monday, April 14, 2008 Workout Notes: AM-Strength 3 sets PM-Bike 1, 12X1.5' hill repeats, 0:44, 9.4 miles, 13.0 Av, Perryville Rd.
Sunday, April 13, 2008 Workout Notes: Rest day. A compromise week being away from home. Didn't get swim or strength workouts in and sleep was down and eating was up but did the best I could under the circumstances. All the workouts I did get in were solid and should be back to normal this week.
Saturday, April 12, 2008 Workout Notes: Road ride A, 27.8 miles, 1:31, AvS 18.4 MPH, AvHR 139 then run A 3.0 miles 0:28 AvHR 148. First road ride of the season and definitely a difference from inside to outside. Legs felt like sticks on the run.
Friday, April 11, 2008 Workout Notes: Rest day. Unable to get a workout in and tired.
Thursday, April 10, 2008 Workout Notes: Run 1, 1:00, 10X2 POE on treadmill 5-6 incline.
Wednesday, April 9, 2008 Workout Notes: Bike 2, 1:00
Tuesday, April 8, 2008 Workout Notes: Run A treadmill 1:00, 5.7 miles
Monday, April 7, 2008 Workout Notes: Bike 1, 1:00
Sunday, April 6, 2008 Workout Notes: Rest day.
Saturday, April 5, 2008 Workout Notes: Swim mostly EZ working on technique and drills. About 1000 yards and 1:15
Friday, April 4, 2008 Workout Notes: Master's swim 0:45, 1600 yards. Good swim times. Thursday, April 3, 2008 Workout Notes: Run A 3.6 miles, about 0:33. Solid run and feeling back to normal. Wednesday, April 2, 2008 Workout Notes: AM-Master's swim EZ-A effort, 0:45, 1500 yards. PM-Stationary bike A 0:45.
Tuesday, April 1, 2008 Workout Notes: Run A 0:30, 3.0 miles then strength 2 sets.
Monday, March 31, 2008 Workout Notes: Rest day.
Sunday, March 30, 2008 Workout Notes: Rest day.
Saturday, March 29, 2008 Workout Notes: Bike A 1:00 inside. No energy and couldn't sustain a HR over 135 and was heading downhill so DNF workout after 1 hour and started recovery week.
Friday, March 28, 2008 Workout Notes: AM-Master's swim 0:45, 1400 yards. PM-Strength 2, 0:45.
Thursday, March 27, 2008 Workout Notes: Run 1, 1:09, 5.8 miles, 9X2' hill repeats. Run 1
Wednesday, March 26, 2008 Workout Notes: AM-Master's swim 1400 yards, 0:45 POE 50 yard sprints coming in at 0:43-0:47 consistently. PM- Bike 2, 5X6' at 75-85 RPM intervals at TS or just above (160-163 peak HR) and 4' RI at A, 1:00 total adding 1 more interval from last week.
Tuesday, March 25, 2008 Workout Notes: Road run A 6.8 miles, 1:10. Monday, March 24, 2008 Workout Notes: AM-Bike 1, 0:50 (8X3' POE on 1' RI) PM-Strength 1.
Sunday, March 23, 2008 Workout Notes: Rest Day. Starting to feel like my form is taking shape and falling into line. Feeling pretty solid fitness wise.
Saturday, March 22, 2008 Workout Notes: Bike 3, 90' then run A 20'. Sleep and nutrition was erratic this week due to some travel and family demands and last 30 minutes on the bike was a push. Run was fine.
Friday, March 21, 2008 Workout Notes: AM-Master's swim 0:45, 1400 yards. PM-Strength 2, 0:45.
Thursday, March 20, 2008 Workout Notes: Run 1, 1:04, 5.5 miles, 8X2' hill repeats. Run 1
Wednesday, March 19, 2008 Workout Notes: AM-Master's swim 1700 yards, 0:50 POE sprints. PM- Bike 2, 4X6' at 70 RPM intervals at TS or just below and 4' RI at A, 0:55. Tuesday, March 18, 2008 Workout Notes: Road run A 6.2 miles, 1:05.
Monday, March 17, 2008 Workout Notes: Bike 1, 0:45 (6X3' POE on 1' RI) then strength 3 sets. Bike 1
Sunday, March 16, 2008 Workout Notes: Rest day.
Saturday, March 15, 2008 Workout Notes: After some careful evaluation I decided to skip the 4 mile road race planned for today and stick to my recovery week plan so ended up at the gym. I awoke to some snow coming down and a somewhat disgruntled stomach and didn't feel it was worth the risk to race and after my workout I was sure this was the right decision. Bike A 1:00 then run A 0:20, 1.8 miles.
Friday, March 14, 2008 Workout Notes: Master's swim 1200 yards, 0:40 then 1X800 EZ and then practice a few flip turns.
Thursday, March 13, 2008 Workout Notes: Rest day and recover from bug. Improving and feeling better with just mild headache.
Wednesday, March 12, 2008 Workout Notes: Master's swim 1700 yards about 0:45 then about noon started with a headache and stomach discomfort and went downhill from there. Laid down at 5:00PM and slept until 7:00 AM for 14 hours.
Tuesday, March 11, 2008 Workout Notes: Run on treadmill A 0:40, 3.7 miles then strength 2 sets.
Monday, March 10, 2008 Workout Notes: Rest day.
Sunday, March 9, 2008 Workout Notes: Try Y Swim Meet. Events: 50, 100, and 50 relay all freestyle.
Saturday, March 8, 2008 Workout Notes: Bike 3, 90' then run A 20'. My HR monitor wasn't working right but the HR hand grips on the machine were. This week I think I parceled out my energy better by avoiding the RPE 10 POEs on interval workouts and had solid legs today hitting HR and cadence aims without problem and was solid on the run as well. Drank 2 large bottles of HEED which seemed to help as well especially recovery. All in all a good solid 2 week block. I'm looking forward to the swim meet tomorrow then a recovery week.
Friday, March 7, 2008 Workout Notes: AM-Master's swim about 1100 yards I think, 0:40. Had to leave early again but got in most of the workout. Power week and stroke work preparing for Sunday's meet. The starter blocks still elude me but we're getting on friendlier terms. PM-Strength 2, 3 sets. Last week I did this in the morning but didn't have enough resources to do the workout justice so this week I went at night and it was night and day. Totally different workout and I could handle some higher loads and legs weren't cooked.
Thursday, March 6, 2008 Workout Notes: Run 1 on the road. Intervals 6X3' TS with 2' RI EZ (I walked). The 4th interval was a downhill interval. Run 1
Wednesday, March 5, 2008 Workout Notes: AM-Master's swim about 1300. Started trying to change my pull and picked up 6" on the 100 for a 1:29. PM- Bike 2: 30" POE /30" EZ X10'X3 with 5' EZ RI between sets. Bike tension level 14. RPE 9, cadence 105-110. All the uprights were in use so took a recumbent which causes interference on my HR monitor. I noticed I can hit a higher cadence comfortably on the recumbent and I'm thinking it's due to the wider hip/leg angle. Bike 2
Tuesday, March 4, 2008 Workout Notes: Road run A 6.8 miles, 1:10. It felt good to be out in the warm spring air for a change. Tried to keep HR as low as I could. There were several hills. Legs felt pretty solid considering this was the first foray outside since the fall. Run A
Monday, March 3, 2008 Workout Notes: Bike 1, 0:50 then strength 3 sets, 1:05. Kept the bike POEs to about RPE 8 on the first one then 9 on the next 4. Some burn on legs and not quite recovered but not bad either. Level 14 on the first one then level 15 on the next 4 with cadence 95-100. Bike 1
Sunday, March 2, 2008 Workout Notes: Rest day.
Saturday, March 1, 2008 Workout Notes: Bike 3, 90' then run A 20'. Legs were a bit on the weak side and had some burn on the intervals especially the last 30' causing me to stay below the 146 HR. I think next week I will limit my POEs to RPE 8-9 and see if my legs come round better on Saturday. Bike 3-Run A
Friday, February 29, 2008 Workout Notes: Master's swim 1100 yards then Strength 2. I had to cut the swim short due to a time constraint but got the main set in including a 200 hard at 3:25. I did a hard 100 on Wednesday at 1:35 so about 1:43 per 100 on the 200 or 8 seconds slower per 100. After watching my swim movie I can feel now what I saw and felt like I can start to correct it a little. Also a book I'm reading "Breakthrough Swimming" by Cecil Colwin is giving me some insights on my catch.
Thursday, February 28, 2008 Workout Notes: Run 1 on treadmill. Level 4.0, 6.5, 6.7, 6.8, 6.9, 7.0 MPH on intervals 5X3' POE with 2' RI EZ. I didn't hug 10 on RPE on this one but more like 9 mostly because I didn't think I was recovered enough to do so. Next week I may drop 1 level on Bike 2 to level 14 and see if I can get the run up a little more. Run1
Wednesday, February 27, 2008 Workout Notes: AM-Master's swim about 1300. I had someone capture a movie of my swim and realized some things I'm off on that if I can correct them should make me a better swimmer. My shoulder is coming up out of the water when I breath and affecting my stroke I think by pushing outward at the end and making me fish tail. PM- Bike 2: 30" POE /30" EZ X10'X3 with 5' EZ RI between sets. Ouch!!! I pushed this one and then some. Wasn't sure I was going to get off the bike after without falling over. Hopefully I'll recover for the morning's run. The HR curve looks like Bart Simpson's hair and is a bit misleading. RPE was harder than graph appears. Really hugging the 10 on RPE. Bike tension level 15. Bike 2
Tuesday, February 26, 2008 Workout Notes: Treadmill run A 1 hour, 5.5 miles with HR average at 139. Comfortable pace. WU drills also but no pickups.
Mo nday, February 25, 2008Workout Notes: Bike 1, 0:50 then strength 3 sets, 1:05. Started LT work intervals today and it seemed to go well after a long lay off. Bike 1
Sunday, February 24, 2008 Workout Notes: Rest day.
Saturday, February 23, 2008 Workout Notes: Stationary bike A 0:45 then run A 0:15, 1.4 miles on treadmill.
Friday, February 22, 2008 Swim Assessment Total: 21:38 Avg: 2:10 Best: 1:56 RPE: 7 100 yard times:
HR @ End: NA I Felt: 9 Workout Notes: I was interrupted after I had started and had to restart and was sharing a lane so my focus was thrown off. HR I'd estimate at 140-145.
Thursday, February 21, 2008 Workout Notes: Run A treadmill with WU drills, 0:20, 1.8 miles.
Wednesday, February 20, 2008 Workout Notes: AM-Swim A 250X6 45" RI, 1500 yards, 0:40. PM-Strength 2 sets, 0:45.
Tuesday, February 19, 2008 Workout Notes: Bike 0:40 EZ-A then treadmill run 0:20, 1.8 miles. Bike HR 110-134, 90-100 RPM and run HR 130-135.
Monday, February 18, 2008 Workout Notes: Rest day.
Sunday, February 17, 2008 Workout Notes: Rest day.
Saturday, February 16, 2008 Workout Notes: Bike 3, 1:30 then run A 1.8 miles, 0:20 on treadmill. Adjusted HR aim for new assessment results.
* TS is the pace/HR/Power you performed your assessment at. This correlates well to the highest sustainable level of work you can perform. If we use this zone it should be slightly easier than POE intervals – which is why the zone is slightly lower than for POE style intervals. ** Use TS intensity as the starting point when doing POE (Parceled Out Effort) intervals. Start the set of intervals at your test-score speed, power output, or heart rate and go faster if you can as the set progresses. Parcel out your effort so that you finish the set at as fast a speed or at a slightly faster speed and at as high a power output or at a slightly higher power output and at as high a heart rate or at a slightly higher heart rate than you started the set. The longer the interval the closer to TS pace the interval should be. The shorter the interval the higher the pace it can be done at.
Bike 3 Run A
Friday, February 15, 2008 Workout Notes: AM-Master's swim 0:45, 1400 yards. PM-Strength 2, 0:45.
Thursday, February 14, 2008 Workout Notes: Run: LifeFitness Treadmill ~ 10' warm-up as assigned ~ Incline 2.0 Duration: 25:47 Distance: 3.0 miles Avg Pace: 8:36 Avg HR Rate: 158 I felt: 8 The heart rates below are not averages just the heart rate when the lap button is pushed.
Run Assessment
Wednesday, February 13, 2008 Workout Notes: AM-Master's swim 1500 yards, 0:45, sprints 75s and 100s. PM-Bike Assessment, LifeCycle at Gym, 0:30, 11.0 miles-Level 14, HR Ave-156 It was a good pace for this test. Cadence was 97-98 then 100 last 10'. I don't know that I could have held it for another 30 seconds at the end without backing off. Bike Assessment
Tuesday, February 12, 2008 Workout Notes: Treadmill run A and 5X30" pickups at 8.0 MPH, 6.1 miles.
Monday, February 11, 2008 Workout Notes: Bike 2, 0:45 then Strength 1, 1:10. Similar HR to last Monday but about 5 BPM lower over all. The monitor shut off by mistake so I didn't record the full workout on it. Only about 15 minutes. Not sure why the timer stopped. Sunday, February 10, 2008 Workout Notes: Rest day. Legs were still sore and stiff in the morning but better by mid afternoon.
Saturday, February 9, 2008 Workout Notes: Bike 3, 1:30 then run A 2 miles, 0:20 on treadmill. Legs were a little cooked later on in the day but a solid week over all. Held the 5 BPM below TS intervals at about 152-155 where I was just starting to get a bit of burn. Bike 3 - Run A
Friday, February 8, 2008 Workout Notes: AM-Master's swim 0:45, 1700 yards. PM-Strength 2, 0:45.
Thursday, February 7, 2008 Workout Notes: WU drills then treadmill Run 1, 0:45, 4.2 miles. Quads were a little tight from last night's bike but were fine after warm-up. Last Interval I went 6' instead of 5'. Incline 4.0 at 6.5 MPH. HR aim was TS. Run 1
Wednesday, February 6, 2008 Workout Notes: AM-Master's swim 1500 yards, 0:45 PM-Bike 1, 0:50 Bike 1
Tuesday, February 5, 2008 Workout Notes: Treadmill run A with WU drills and 3 pickups, 2X1' at 7.7 MPH and 1X1' at 8.0 MPH. Run A
Monday, February 4, 2008 Workout Notes: Bike 2, 0:45 then Strength 1, 1:05. Bike 2
Sun day, February 3, 2008Workout Notes: Rest day. 2 hours easy hiking about 4.5 miles.
Saturday, February 2, 2008 Workout Notes: Stationary bike EZ-A 0:45 then run A 0:15, 1.5 miles on treadmill.
Fri day, February 1, 2008Workout Notes: Master's swim 1400 yards, 0:40
Thursday, January 31, 2008 Workout Notes: WU drills then run 0:20, 2 miles on the treadmill. Looking forward to February and longer days and hopefully getting outside again for some running once the ice is gone off the sidewalks. I have about 1.2 miles of sidewalk before I hit low traffic roads otherwise I'd be running in the traffic. So far the treadmill hasn't been bad though. Feeling good but need to stay focused more on getting intake into control.
Wednesday, January 30, 2008 Workout Notes: Master's swim 1100 yards, 0:40 stroke count and reach then Strength 1-2 sets. Have had to cut Master's swimming short due to transportation issues but should be back to normal next week. Attempted 25 yards of breast stroke. It would be nice to have at least two of the swim strokes.
Tuesday, January 29, 2008 Workout Notes: Bike 0:40 EZ-A then treadmill run 0:20, 2.0 miles. Bike HR 120-140, 90-100 RPM and run HR 135-145.
Monday, January 28, 2008 Workout Notes: Rest day.
Sunday, January 27, 2008 Workout Notes: Rest day.
Saturday, January 26, 2008 Workout Notes: Bike 3, 1:20 then run A 2 miles, 0:20 on treadmill. Good finish to a 3 week block. Bike 3 -
Run A
Friday, January 25, 2008 Workout Notes: Master's swim 0:40, 1200 yards. Long warm-up then 100 very hard and later 50 very hard.
Thursday, January 24, 2008 Workout Notes: AM-WU drills then run 1 on treadmill, 0:45, 4.5 miles. 2X5' intervals at 4.0 incline and 6.5 MPH at TS. PM-Strength 2 workout. Run 1
Wednesday, January 23, 2008 Workout Notes: AM-Master's swim 1400 yards, speed focus. PM-Bike 2, 0:45 Bike 2
Tuesday, January 22, 2008 Workout Notes: Treadmill run A 1:00 with 3 pickups and WU drills prior. Focused on arm swing from the shoulders, forward and back, and reducing rotational arm swing. Run A
Monday, January 21, 2008 Workout Notes: Bike 1, 0:45 then Strength 1, 1:15. Bike 1
Sunday, January 20, 2008 Workout Notes: Rest day.
Saturday, January 19, 2008 Workout Notes: Bike 3, 1:30 then run A 0:20, 2.0 miles. Felt great today and pushed the last intervals a little hitting 173 HR on final one then 10' at 100+ RPM then 10' forcing a gear at 60-65 RPM but staying at about 150-153 HR. No signs of fatigue and felt plenty of energy with strong legs. Bike 3
- Run A
Friday, January 18, 2008 Workout Notes: Master's swim 1500 yards, 0:45. Strength 2, 0:45.
Thursday, January 17, 2008 Workout Notes: Bike 2, 0:45. Bike 2
Wednesday, January 16, 2008 Workout Notes: AM-Master's swim 1400 yards, 0:45 PM-Run A 1:00, 5.6 miles treadmill. Ran a little slower than usual to keep HR down averaging about 138-139 except for pick ups which hit about 150. Still a bit of a head cold. Seems to come and go.
Tuesday, January 15, 2008 Workout Notes: Bike 1, 1:05 same HR as 1/7 pretty much then Strength 1, for 1:00.
Monday, January 14, 2008 Workout Notes: Unscheduled rest day. Cleared snow for 90 minutes and missed the gym in the am and no motivation for the pm so I'll pick it up again Tuesday morning. Lazy day.
Sunday, January 13, 2008 Workout Notes: Rest day. Get ready for Nor'easter tonight and Monday.
Saturday, January 12, 2008 Workout Notes: Road bike A 24 miles about 1:30 riding time then run A 2 miles 0:20. Did 1 moderate interval then just enjoyed the sun and scenery riding at a touring pace on my winter bike, Heron made by Waterford with Suntour Superbe Pro groupo, steel and fairly heavy, but a nice bike non the less averaging 16.2 MPH. There were also some head winds and I missed my aero bars but stayed in the drops quite a bit. Stopped a couple of times to take photos. Yes, that's a handlebar bag and down tube shifters, 7 speed freewheel! Looks can be deceiving. On a side note there are two typos in our lake sign which replaced an older beat up sign that had the correct spelling. Bike A
24 miles-Run A 2 miles
Friday, January 11, 2008 Workout Notes: Master's swim 1500 yards, 0:50. Sprint workout. Strength 1, 0:45.
Thursday, January 10, 2008 Workout Notes: Run 1, 4.7 miles, 0:45 A with hills at TS, max HR 173. Skipped WU drills. PM-Strength workout 2. Run 1-4.7 miles
Wednesday, January 9, 2008 Workout Notes: AM- Master's swim 0:50, 1600 yards. PM-Bike 2, 0:45
Tuesday, January 8, 2008 Workout Notes: Road run A with 5 pickups, 1:02. Nice warm day. Skipped WU drills. Focused on arm swing trying to keep movement as hinged from the shoulder and trying to eliminate rotational movement. Had to keep working at it. Run A-6.3
miles
Monday, January 7, 2008 Workout Notes: Bike 1, 1:05 then Strength 1, for 1:00. Bike 1
Sunday, January 6, 2008 Workout Notes: Rest day.
Saturday, January 5, 2008 Workout Notes: Stationary bike A 1:00 then treadmill run A 0:10.
Friday, January 4, 2008 Workout Notes: Master's swim 1500 yards, 0:45. Felt efficient again today.
Thursday, January 3, 2008 Workout Notes: Strength 1:00 then run A 0:20, 2.0 miles on treadmill with drills.
Wednesday, January 2, 2008 Workout Notes: Masters Swim 1500 yards, 0:50. Seemed to swim efficiently today. Good flow.
Tuesday, January 1, 2008 Workout Notes: Snow shoe EZ-A about 1 hour and 2.5 miles.
Monday, December 31, 2007 Workout Notes: Rest day. My head cold is back so just took it easy for most of the day after shoveling a bit of snow.
Sunday, December 30, 2007 Workout Notes: Rest day. Up 1 pound from before Christmas and 4 pounds from the end of October. Probably not bad considering what I ate but it's time to get serious. If I tighten the reigns a little and lose 2 pounds a month over the next 5 months or by June 1st then that should put me at a pretty favorable strength to weight ratio for the tri season. That would mean an energy deficit of 7000 calories a month for 5 months (35,000) or 1750 a week or 250 per day.
Saturday, December 29, 2007 Workout Notes: Stationary Bike 3, 1:15 then Run A treadmill 0:20. Good energy, good legs. Got HR up to 157-166 on 3X6' intervals on bike with RPMs at 100-103 pretty steady.
Friday, December 28, 2007 Workout Notes: Master's swim 0:50, 6X50 WU then 10X75 on 1:50 and another 10X75 on 2:00, 1800 yards total then strength, 0:45. Felt some fatigue from yesterday's double workout but held times on the swim and managed the strength workout going light on the dips and pull-ups.
Thursday, December 27, 2007 Workout Notes: Bike 2, 0:45 then Run A with pickups 0:50, 5.1 miles. Back on track minus the swim from Wednesday.
Wednesday, December 26, 2007 Workout Notes: Walk 3.5 miles, 0:50 then Bike 1, 1:15. My head cold felt pretty clear by the afternoon so tried a walk, felt good and did Bike 1.
Tuesday, December 25, 2007 Workout Notes: Ended up taking a rest day. Bit of a head cold and Christmas holiday. Ate way too much the last 3 days but hoping to get back to some normalcy and get the eating back on track.
Monday, December 24, 2007 Workout Notes: Run A 40', 4.1 miles with drills and pickups then Strength, 1:00 . Switched run from Tuesday with Bike 1 for logistical purposes.
Sunday, December 23, 2007 Workout Notes: Rest day.
Saturday, December 22, 2007 Workout Notes: Stationary Bike 3, 1:30 then Run A treadmill 0:10. Good energy.
Friday, December 21, 2007 Workout Notes: Master's swim 0:45, 1400 yards then strength, 0:50.
Thursday, December 20, 2007 Workout Notes: Treadmill run A with 6 pickups. HR average 145-150, 6.1 miles, 1:00 plus run drills prior.
Wednesday, December 19, 2007 Workout Notes: AM- Master's swim 0:50, 1750 yards easy week. PM-Bike 2, 0:45
Tuesday, December 18, 2007 Workout Notes: Treadmill run A, 4.6 miles, 0:45 with pick ups and warm up drills.
Monday, December 17, 2007 Workout Notes: Bike 1, 0:55 then Strength, 1:00 .
Sunday, December 16, 2007 Workout Notes: Rest day.
Saturday, December 15, 2007 Workout Notes: Stationary bike A 1:00 then treadmill run A 0:10.
Friday, December 14, 2007 Workout Notes: Rest day and snow removal.
Thursday, December 13, 2007 Workout Notes: Run A 0:20, 2.0 miles.
Wednesday, December 12, 2007 Workout Notes: AM-Master's swim 1400 yards, 0:45 sprint week. PM-Strength workout 1.
Tuesday, December 11, 2007 Workout Notes: Stationary bike EZ-A, 0:40.
Monday, December 10, 2007 Workout Notes: Rest day.
Sunday, December 9, 2007 Workout Notes: Rest day.
Saturday, December 8, 2007 Workout Notes: Stationary Bike 3, 1:30 then Run A treadmill 0:20. Started feeling general fatigue (not muscle fatigue) last 10' on treadmill but held pace at 6.7 MPH anyways. Ate 500 calories before workout and water only during so probably electrolytes depleted somewhat.
Friday, December 7, 2007 Workout Notes: Master's swim 0:45, 1400 yards. Strength, 0:50.
Thursday, December 6, 2007 Workout Notes: Treadmill run A with 5 pickups. HR average 145-148, 6.1 miles, 1:00 plus run drills prior.
Wednesday, December 5, 2007 Workout Notes: AM- Master's swim 0:50, 1800 yards speed focus. PM-Bike 2, 0:45
Tuesday, December 4, 2007 Workout Notes: Treadmill run A, 4.6 miles, 0:45 with pick ups and warm up drills.
Monday, December 3, 2007 Workout Notes: Bike 1, 0:55 then Strength, 1:00 .
Sunday, December 2, 2007 Workout Notes: Rest day
Saturday, December 1, 2007 Workout Notes: Stationary Bike 3, 1:00 then Run A treadmill 0:20.
Friday, November 30, 2007 Workout Notes: AM-Master's swim 1500 yards, 0:45. PM-Strength 0:50.
Thursday, November 29, 2007 Workout Notes: Run A with 5 pickups. HR average 149, 5.7 miles, 0:56. No time for warm up drills but focused on mechanics and felt I was doing pretty good there. Had a better feel for the mechanics also.
Wednesday, November 28, 2007 Workout Notes: AM- Master's swim 0:50, 1500 yards distance focus. PM-Bike 2, 0:45
Tuesday, November 27, 2007 Workout Notes: Run A 4.5 miles, 0:41 with pick ups and warm up drills. Felt the form and foot strike better after performing the drills.
Monday, November 26, 2007 Workout Notes: Strength, 1:00 then Bike 1, 0:55.
Sunday, November 25, 2007 Workout Notes: Rest day
Saturday, November 24, 2007 Workout Notes: Stationary bike S 1:00.
Friday, November 23, 2007 Workout Notes: Swim 1, 1600 yards, 1:00
Thursday, November 22, 2007 Workout Notes: Run S 2.2 miles, 0:21.
Wednesday, November 21, 2007 Workout Notes: AM- Master's swim 0:45, 1400 yards technique focus. PM-Strength 0:55
Tuesday, November 20, 2007 Workout Notes: Stationary bike EZ-S 0:45. Did 3X5' intervals at 50-55 RPM and high resistance 6 turns above EZ but keeping HR at S.
Monday, November 19, 2007 Workout Notes: rest day.
Sunday, November 18, 2007 Workout Notes: Rest day. Concentrated on rest and recovery and did little else.
Saturday, November 17, 2007 Workout Notes: Bike S 25 miles, 1:32 then run S 2.2 miles, 0:21. Windy and a cool 40 degrees but a nice relaxing workout.
Friday, November 16, 2007 Workout Notes: AM-Master's swim 1400 yards, 0:45, technique week. PM-Strength 0:55, going well here.
Thursday, November 15, 2007 Workout Notes: Run S with 8 pickups, HR average 149. 5.7 miles, 0:53.
Wednesday, November 14, 2007 Workout Notes: Master's swim 1400 yards, 0:45, technique week. Bike 1 technique-pedaling skills, 0:50.
Tuesday, November 13, 2007 Workout Notes: Run 4.2 miles S with pickups 0:40.
Monday, November 12, 2007 Workout Notes: AM-Bike EZ-S with pickups 16 miles. PM-Strength 0:55 minutes.
Sunday, November 11, 2007 Workout Notes: Hike Mt. Monadnock White Arrow Trail 3:00, app. 5 miles.
Saturday, November 10, 2007 Workout Notes: Stationary bike S 1:15. S cadence 95-98. 6X1' pickups with cadence at 110-120 and tension +1 full turn.
Friday, November 9, 2007 Workout Notes: AM-Master's swim 1200 yards, 0:45, speed week. PM-Strength 0:50, going well here.
Thursday, November 8, 2007 Workout Notes: Treadmill run S 6.0 MPH 0:45 with 4X1'X8.0 MPH pickups.
Wednesday, November 7, 2007 Workout Notes: AM-Master's swim 1400 yards, 0:45, speed week. PM-Bike 1 technique-pedaling skills, 0:50.
Tuesday, November 6, 2007 Workout Notes: Treadmill run S with pickups about 4.3 miles 0:40. 6MPH S then pickups at 1X7.5 and 3X8.0 MPH. 151 average HR.
Monday, November 5, 2007 Workout Notes: AM-Bike S 16 miles, 1:08 PM-Strength, 0:50. Started doing part of the workout as a circuit. Arms were pretty tight and sore 2 days following last workout but seemed good by this workout.
Sunday, November 4, 2007 Workout Notes: Rest day.
Saturday, November 3, 2007 Workout Notes: Run S 3.6 miles, 0:33.
Friday, November 2, 2007 Workout Notes: Master's swim 0:45, 1600 yards.
Thursday, November 1, 2007 Workout Notes: Stationary bike S 0:45. Strength 1:00 new workout.
Wednesday, October 31, 2007 Workout Notes: Swim 1700 yards, 0:45. Run S 2.5 miles, 0:25.
Tuesday, October 30, 2007 Workout Notes: Rest day.
Monday, October 29, 2007 Workout Notes: Rest day.
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