Training Log Archive: HomeyIn the 7 days ending Aug 9, 2009:
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Sunday Aug 9, 2009 #
Note
slept:6.0
Woke up after a restless sleep. Room freshener was so overwhelming I could taste it and no windows to open. Showered and banana and hot cereal then packed up and headed over to the race. Back was aching on both sides - crappy bed. :(
Plastered on the sunscreen!
Plastered on the sunscreen!
Swimming race (Muskoka River) 41:43 [4] 2.0 km (20:52 / km)
ahr:151 max:161
Started off right and a couple swimmers back. Got kicked and gossled pretty good for the first 500m but was going slower so I didn't panic. Way back tried drafting but not very good feet. Too slow... poor sense of direction. Did most on my own. For second lap I was able to pick a good pair of feet on the way back - just right. Stuck with them until 150m to go and swam ahead. A bit faster this year as they changed the course and current wasn't near as bad.
51/170 Overall
51/170 Overall
Cycling race (Road) 3:01:11 [4] 90.0 km (2:01 / km)
ahr:148 max:166
Started off bike fairly easy. Just trying to maintain 90rpms (I don't have power meter - boo!). The roads were pretty good. I attacked the hills and would recover on the descents. I felt good although always leary about flatting. Things were going great. Then the skies opened up and it teamed after about 40K for the next 45K. Tough wearing glasses and tough not wearing them. A bit scary on a few descents with cars and bends and wet roads but not bad. Just had the chain come off once on a climb. I got it on in about a minute. I have to cleaned my cogs - my hands were black with grease - yuck! Took the last 5K easy spinning high. I HATE GELS. I have to come up with something else. I was suppose to down 1 every half hour. Well, it took all my willpower to down the third. Didn't try 4 and 5. No problem with caps though. I rode like a girl and felt fine.
66/170 Overall
66/170 Overall
Running race (Road) 1:47:45 [4] 21.1 km (5:06 / km)
ahr:150 max:163 shoes: Mizuno Wave Precision 8
Put socks on for the run. I'll never run without them again!!! Feet felt great the whole race and don't have a blister or scrape today at all. Only took a few extra seconds too... Started off slow keeping below 153 as best I could. I attacked the hills as well. And there was a few pretty good ones (one in particular was pretty nasty at the 14K mark I believe). There were big gaps b/w everyone but I picked off a bunch over time (a few in the last 2K). It got pretty humid with sun for most of run.
I was only passed but one young 24 year old lady who was on a mission!). I wore the Fuelbelt & took caps every 1/2hr. Freezing the bottles worked well. As well, I've learned all only drink water - I enjoyed it. The G and RedBull were nasty by then. I had water at the odd aid station as well. I tried picking it up at the 15K mark but that only lasted 1.5K or so then I was zone 4. I did managed to do the last K pretty fast though.
Was happy to be done. Slower than last year but way more hills added.
27/170 Overall
I was only passed but one young 24 year old lady who was on a mission!). I wore the Fuelbelt & took caps every 1/2hr. Freezing the bottles worked well. As well, I've learned all only drink water - I enjoyed it. The G and RedBull were nasty by then. I had water at the odd aid station as well. I tried picking it up at the 15K mark but that only lasted 1.5K or so then I was zone 4. I did managed to do the last K pretty fast though.
Was happy to be done. Slower than last year but way more hills added.
27/170 Overall
Note
Great learning day today. Felt much better not flatting - although I was prepared for that. Only saw one flat out there. A bit slower (7mins) this year but hey I'm getting older & I went in with tired legs/no taper. I think I should be better prepared for Muskoka this year. Will take an easy week this week and then hit the hills.
Transition times: T1-1:33 & T2-1:31
TOTAL TIME: 5:33:41
8/20 in my age group & 46/170 Overall...
Transition times: T1-1:33 & T2-1:31
TOTAL TIME: 5:33:41
8/20 in my age group & 46/170 Overall...
Saturday Aug 8, 2009 #
Note
slept:8.0 weight:159lbs (rest day)
Travelling with the folks to Bracebridge to register and look for my grandparents old cottage. Preparing for rain and heat tomorrow. Legs are tired for sure. Should be a good prep day for Muskoka. Just hope I don't get a flat.
Friday Aug 7, 2009 #
Cycling (Kinetic Pro) 45:00 18.53 km (2:26 / km)
ahr:142 max:161 rhr:55 slept:6.5
Did the Technique/Recovery workout @ 5:45am. Not a great night's sleep but my spinning is definitely getting better. Ave.W:144 Max.W:400...
Running hills (Road w/ Jogger) 1:10:45 [4] 13.78 km (5:08 / km) +232m 4:44 / km
ahr:150 max:171 shoes: Saucony Grip Propel NXGEN
Thea and I headed out at 7:17PM. Ran my first time with Garmin 305. Forgot to set to English so it was displaying miles... yuck. Turns out I've been recording my 2 set of hills at only 14K when it's actually 13.78K... close enough b/c the climbing recorded was less! Loaded the activity to Gamin.Connect and it shows route and elevation/hr and timing graphs WICKED!!! Can't wait to get started using it for the weeks leading up to Muskoka!!!
Thursday Aug 6, 2009 #
Cycling intervals (Kinetic Pro) 45:00 19.59 km (2:18 / km)
ahr:143 max:161 slept:7.0
Did the Speed/Power workout @ 5:45am. Not bad for the first set but didn't feel I had a lot of power for the second. Finished with about 5 min zone3 then zone4 at about 15 min ave.85rpms. I finally got Zipp to hold air and charged Garmin. Ave.W:164 & Max.W:905.
Running tempo (Road w/ Jogger) 19:25 4.0 km (4:51 / km)
ahr:142 max:154 shoes: Saucony Grip Propel NXGEN
Thea asked if I could take her for a run. Planned a swim but I couldn't say 'no'! So we left at 7:30pm for a quick 4K... found a lost dog but then the owner in 2min.
Swimming (Endless Pool) 31:30 [2]
I bricked the run with a swim. After about 10 minutes I felt pretty comfortable. I pushed it hard at times... As a result, a little more water on the floor hehehe...
Wednesday Aug 5, 2009 #
Cycling (Kinetic Pro) 45:00 [4] 21.29 km (2:07 / km)
ahr:143 max:151 slept:7.0
Did a steady-state zone 4 ride @ 5:45am averaging 92rpms cadence. Felt pretty good in a lower gear keeping a higher cadence. Ave.W: 194 Max.W:256. I got a Garmin and new tubulars last night. My current replacement one is losing air quick. Will figure it out before Sunday but I will have spare now. I better not need it! :)
Running (Road w/ Jogger) 50:25 10.0 km (5:03 / km) +60m 4:54 / km
ahr:145 max:164 shoes: Saucony Grip Propel NXGEN
Thea and I ran a 10K after dinner around 7:30pm. Not too hot or windy. Good tempo 25:37 out ave.141 max.155 and back in 24:47 ave.149 max.164 to negative split it.
Tuesday Aug 4, 2009 #
Cycling intervals (Kinetic Pro) 45:00 20.36 km (2:13 / km) +90m 2:10 / km
ahr:138 max:160 slept:6.5
Hard waking up at 5:40am to ride (actually clock was wrong and 15 slow - will fix that). Did the Tempo/TimeTrial workout and went a gear higher than usual with a faster cadence and seemed to work better (300Wper)... Ave.W 177 and Max.W 381. Tried to maintain the 90+rpms. Finished doing a 12min. zone3. 1 minute recovery 33 beats.
Monday Aug 3, 2009 #
Running tempo (Road w/ Jogger) 56:30 11.0 km (5:08 / km) +125m 4:52 / km
ahr:147 max:168 slept:7.5 weight:163.5lbs shoes: Saucony Grip Propel NXGEN
Took Thea out for a birthday ride! She's 14 today. Tried a tempo run b/c I only had an hour... good headwind at times. Out in 29:00 (ave.143) and back in 27:30 (ave.151max.168). Temp ave. 26 degress
Strength (Universal) 30:00 [1]
Did my strength workout when I got back from the run. Cool...