Thursday workout: Rest Day
Friday workout:
Morning: 1250 yard swim - 300 yard warm-up; 16 x 50 swim 10" rest; 150 yard cool down
Morning Result: 500 yard swim / 10:13 minutes (including breaks)
Evening: Run skipped
Saturday workout:
Morning: 70 minute run
Result: 7.4 miles / 158 feet climbing / average heart rate 150
Hot morning run. I left early and it was still hot. I need to start running without music, but that just sounds really unpleasant. Not sure that I would really want to do that.
Sunday workout:
Morning: 35 mile ride
Result: 35.29 miles / 2:09 hours / average heart rate 130
Windy. Brutal headwind on the way back from the ride. It got progressively worse as the weather started to come in. I found myself sitting 4-5 gear higher up the range than I normally ride at, just to account for the wind. I still had a good pace, but not where it could/should have been.
This was a much needed rest week. Even with shorter distances, I was feeling the last few week build-up. It's been stupid hot for the last week, so that hasn't been helping with much of anything. Next week should be interesting as my training starts to make a substantial turn from base building to fitness building. I will be adding intensity segments into my rides, a Friday ride, Saturday morning swim, and Sunday afternoon walk. It should add about 2.5-3 hours to my weekly training.
Weight-wise I am maintaining right around 228-230# still. It is frustrating that I am not making any headway in that arena. At this point I am convinced it's muscle mass that's forcing the balance point. My pants all fall off without a belt and I need to add more holes to the belts. I was able to bust into the "skinny drawer", which hasn't been opened in ages, and I have quite a few t-shirts that fit nicely now.
Sunday, July 27, 2014
Thursday, July 24, 2014
Wreck-it Ralph
Wednesday Workout:
Morning: 50 minute run
Morning Result: 5.8 miles / 245 feet climbing / average heart rate 151 bpm
Evening: 25 mile ride
Evening Result: 25 miles / 1:22 minutes
Did my Tuesday run Wednesday morning. Felt good and was constantly pushing, although not killing, myself. I probably could have tacked on a few more miles at the same pace if i wanted to. Held an 8:36 mile pace for almost 6 miles, which is great. Going forward I will be doing my Saturday run starting around 6:30am latest. Not cooking was great.
Evening bike was good too. Fastest pace for a 25 miler yet, with consistent holding in the 20mph range. The warm-down was very fast, which was surprising how quickly my heart rate recovered. I moved from Netflix back to Xfinity and watched Wreck-it Ralph during the ride. That's a pretty good movie.
Morning: 50 minute run
Morning Result: 5.8 miles / 245 feet climbing / average heart rate 151 bpm
Evening: 25 mile ride
Evening Result: 25 miles / 1:22 minutes
Did my Tuesday run Wednesday morning. Felt good and was constantly pushing, although not killing, myself. I probably could have tacked on a few more miles at the same pace if i wanted to. Held an 8:36 mile pace for almost 6 miles, which is great. Going forward I will be doing my Saturday run starting around 6:30am latest. Not cooking was great.
Evening bike was good too. Fastest pace for a 25 miler yet, with consistent holding in the 20mph range. The warm-down was very fast, which was surprising how quickly my heart rate recovered. I moved from Netflix back to Xfinity and watched Wreck-it Ralph during the ride. That's a pretty good movie.
Tuesday, July 22, 2014
That was nice.
Monday Workout:
Morning: 1000 yard swim - 300 yard warm-up; 10 x 50 10" rest; 200 yard cool down
Morning Result: 500 yard swim / 9:47 minutes
Evening: 20 mile ride
Evening Result: 20 miles / 1:05 hours / average heart rate 121 bpm
Tuesday Workout:
Morning: 1250 yard swim - 300 yard warm-up; 8 x 100 15" rest; 150 yard cool down
Evening: Pushed to tomorrow
Tonight's run was pushed to tomorrow morning, as we had a guest over for dinner. Matt, who I used to work with at Bloomberg, was in town for a few meetings. It was nice sitting on the deck, drinking beer and eating Chinese food, while getting caught up.
Morning: 1000 yard swim - 300 yard warm-up; 10 x 50 10" rest; 200 yard cool down
Morning Result: 500 yard swim / 9:47 minutes
Evening: 20 mile ride
Evening Result: 20 miles / 1:05 hours / average heart rate 121 bpm
Tuesday Workout:
Morning: 1250 yard swim - 300 yard warm-up; 8 x 100 15" rest; 150 yard cool down
Evening: Pushed to tomorrow
Tonight's run was pushed to tomorrow morning, as we had a guest over for dinner. Matt, who I used to work with at Bloomberg, was in town for a few meetings. It was nice sitting on the deck, drinking beer and eating Chinese food, while getting caught up.
Sunday, July 20, 2014
So that's what flat feels like.
Sunday workout: 45 mile ride
Result: 45.01 miles / 2:31 hours / average heart rate 136 bpm
Good ride today. 14 minutes off last week's ride of the same length. I went a bit farther east and north than I have in the past. Once I turned north the path began to level out, so I was able to get in a 7 mile stretch that was semi-flat. My speed over the flatter sections felt much faster. That's a good speed check for Aurora and Austin which are mostly flat. It was not near straight, so I found myself getting out of the tuck quite a bit and I definitely came to a few emergency stops when I missed turns, so that only added time to the ride. Probably negligible, but still time.
I installed my under seat, double-bottle holder yesterday and the extra water was much appreciated. I finished all three bottles with about 10 miles left. I need to be able to carry additional water, so I will probably be getting a bar mounted bottle too. I need to be better about my nutrition consumption, but with the larger amount of water I could carry, I felt much better on the ride.
Result: 45.01 miles / 2:31 hours / average heart rate 136 bpm
Good ride today. 14 minutes off last week's ride of the same length. I went a bit farther east and north than I have in the past. Once I turned north the path began to level out, so I was able to get in a 7 mile stretch that was semi-flat. My speed over the flatter sections felt much faster. That's a good speed check for Aurora and Austin which are mostly flat. It was not near straight, so I found myself getting out of the tuck quite a bit and I definitely came to a few emergency stops when I missed turns, so that only added time to the ride. Probably negligible, but still time.
I installed my under seat, double-bottle holder yesterday and the extra water was much appreciated. I finished all three bottles with about 10 miles left. I need to be able to carry additional water, so I will probably be getting a bar mounted bottle too. I need to be better about my nutrition consumption, but with the larger amount of water I could carry, I felt much better on the ride.
Saturday, July 19, 2014
That'll do Donkey. That'll do.
Saturday workout: 80 minute run
Result: 8.59 miles / average heart rate 155 bpm / 9:18 pace
First long run with the CamelBak and it was glorious. Much easier that carrying a bottle and I was able to have Gu and Chomps while I was running. I started to struggle to maintain pace at about 60 minutes and it was visible in my heart rate. My goal was 9 miles, which would have put me at a slightly sub-9 minute pace. 9:18 is bad by any means, but I think I can do better.
Result: 8.59 miles / average heart rate 155 bpm / 9:18 pace
First long run with the CamelBak and it was glorious. Much easier that carrying a bottle and I was able to have Gu and Chomps while I was running. I started to struggle to maintain pace at about 60 minutes and it was visible in my heart rate. My goal was 9 miles, which would have put me at a slightly sub-9 minute pace. 9:18 is bad by any means, but I think I can do better.
And... BOOM goes the dynamite
Wednesday Workout:
Evening: 30 mile ride
Evening Result: 25 miles / 1:40 minutes
Thursday workout:
Morning: 1500 yard swim - 500 yard warm-up; 4x200, 20" rest; 200 yard cool down
Morning Result: 500 yard swim / 8:37 pace
Evening: 40 minute run
Evening Result: 5.01 miles / 180 feet climbing / average heart rate 152 bpm
Wednesday was another 'god job dumb ass' day. I forgot my watch at work and given it is my heart rate monitor, that makes it difficult to track one's heart rate. The speed is on par with hold an upper end of the range workout though.
Thursday I blew up on my swim. I made it through the first 200, but was excessively winded and swimming sloppily. I made it through the next 100 but had to stop. I ended up just doing a grinder workout for the next 400. It wasn't exactly a great pace, but not bad by any means. It was a pace that I could comfortably hold for longer distance. It is slightly faster than my target speed for the race, so that's good.
My run however went far better. It took me a while to get warmed up and everything functioning well. The out leg of my run felt slow and choppy, but the run back was far better when I hit my cadence. I ended up holding an 8:00 mile pace over the whole run. Given how bad the out leg felt, the end pace was a positive.
Evening: 30 mile ride
Evening Result: 25 miles / 1:40 minutes
Thursday workout:
Morning: 1500 yard swim - 500 yard warm-up; 4x200, 20" rest; 200 yard cool down
Morning Result: 500 yard swim / 8:37 pace
Evening: 40 minute run
Evening Result: 5.01 miles / 180 feet climbing / average heart rate 152 bpm
Wednesday was another 'god job dumb ass' day. I forgot my watch at work and given it is my heart rate monitor, that makes it difficult to track one's heart rate. The speed is on par with hold an upper end of the range workout though.
Thursday I blew up on my swim. I made it through the first 200, but was excessively winded and swimming sloppily. I made it through the next 100 but had to stop. I ended up just doing a grinder workout for the next 400. It wasn't exactly a great pace, but not bad by any means. It was a pace that I could comfortably hold for longer distance. It is slightly faster than my target speed for the race, so that's good.
My run however went far better. It took me a while to get warmed up and everything functioning well. The out leg of my run felt slow and choppy, but the run back was far better when I hit my cadence. I ended up holding an 8:00 mile pace over the whole run. Given how bad the out leg felt, the end pace was a positive.
Wednesday, July 16, 2014
Things are looking up
Monday Workout:
Morning: 1250 yard swim - 300 yard warm-up; 800 swim; 200 yard cool down
Evening Result: 500 yard swim / 7:50 minutes / First 500@ 6:32
Evening: 25 mile ride
Evening Result: 25 miles / 1:26 hours / average heart rate 125 bpm
Tuesday Workout:
Morning: 1750 yard swim - 500 yard warm-up; 5 x 100 15" rest, 10 x 50 15" rest; 250 yard cool down
Evening: 60 minute run
Evening Result: 6.8 miles / average heart rate 152 bpm / 8:49 minute pace
I had a couple of notable results so far this week:
1. Monday swim had a 6:32 minute 500 yard. That is epic for me. My last no-rest 500 was week 4 and that was 8:50 minutes. That is a huge jump in speed.
2. Monday's 'warm-down' ride was marginally slower that last Thursday's hard ride. More power at less RPM's.
3. Tuesday's run was sub-9:00 for a 60-minute run. That is a full minute pace off of my other hour plus runs. It was indoor, so we'll see how that compares with this weekend's long outdoor run.
My running Camelbak showed up Monday and I had a chance to use it last night. Being able to drink as needed and eat Gu and Bloks while running. I could definitely tell when I needed a hit of energy and was able to grab at that point in time. I was carrying more weight, but was still able to run faster. Guessing it might have had a positive impact on the run.
Nothing eventful otherwise. We are replacing our front storm door because ours is loud and jams a lot. The counter tops have been ordered, we are going to pick out the slab on Tuesday. I need to order a few flooring samples so we can decide on which one I will be installing. I am still deciding on whether I will be ripping out the half wall in the main room.
Morning: 1250 yard swim - 300 yard warm-up; 800 swim; 200 yard cool down
Evening Result: 500 yard swim / 7:50 minutes / First 500@ 6:32
Evening: 25 mile ride
Evening Result: 25 miles / 1:26 hours / average heart rate 125 bpm
Tuesday Workout:
Morning: 1750 yard swim - 500 yard warm-up; 5 x 100 15" rest, 10 x 50 15" rest; 250 yard cool down
Evening: 60 minute run
Evening Result: 6.8 miles / average heart rate 152 bpm / 8:49 minute pace
I had a couple of notable results so far this week:
1. Monday swim had a 6:32 minute 500 yard. That is epic for me. My last no-rest 500 was week 4 and that was 8:50 minutes. That is a huge jump in speed.
2. Monday's 'warm-down' ride was marginally slower that last Thursday's hard ride. More power at less RPM's.
3. Tuesday's run was sub-9:00 for a 60-minute run. That is a full minute pace off of my other hour plus runs. It was indoor, so we'll see how that compares with this weekend's long outdoor run.
My running Camelbak showed up Monday and I had a chance to use it last night. Being able to drink as needed and eat Gu and Bloks while running. I could definitely tell when I needed a hit of energy and was able to grab at that point in time. I was carrying more weight, but was still able to run faster. Guessing it might have had a positive impact on the run.
Nothing eventful otherwise. We are replacing our front storm door because ours is loud and jams a lot. The counter tops have been ordered, we are going to pick out the slab on Tuesday. I need to order a few flooring samples so we can decide on which one I will be installing. I am still deciding on whether I will be ripping out the half wall in the main room.
Subscribe to:
Posts (Atom)