Training Log Archive: kjaIn the 7 days ending May 29, 2009:
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Friday May 29, 2009 #
swim 48:25 [3]
Morning swim - 2500 yds
Thursday May 28, 2009 #
bike - wind trainer 1:30:00 [3]
due to iffy weather spent the evening on the trainer. helped to keep gearing from slipping. Bike is now at the shop for the shift replacement.
30 min WU
15 min high rpm tempo
15 min rest
15 min high rpm tempo
15 min WD
30 min WU
15 min high rpm tempo
15 min rest
15 min high rpm tempo
15 min WD
Wednesday May 27, 2009 #
swim 50:45 [3]
Morning swim - overall felt good. Relaxing after the long training weekend and time trapped in the vehicle.
2600 yds
2600 yds
run 57:44 [3] 5.62 mi (10:16 / mi)
ahr:151 max:169 shoes: Nike Airmax Assail blue2
No motivation to get moving, but got out there anyway. took legs about 20 minutes to start to feel like blood was flowing. Mock Rd route - so walked hills to keep HR from spiking too high.
HR recovery: 153 to 107 in one min
HR recovery: 153 to 107 in one min
Tuesday May 26, 2009 #
Note
(rest day)
Travel - and a stop at the bike shop to see what's wrong with it... new shifting mechanism on order to be replaced Friday... before the long weekend ride.
Monday May 25, 2009 #
Note
(rest day)
Travel
Sunday May 24, 2009 #
run 2:20:45 [3] 13.5 mi (10:26 / mi)
ahr:152 max:166 shoes: Nike Airmax Assial - Dk Pink
Lake Placid - loop of the run course then back to the house. Worked to keep HR in my long slow zone (144 to 155) - went over on some of the hills, and walked the big hills back in to town. Overall the run felt good, but could tell that I don't train on road surface much - left knee had some slight pain, and right ankle bone. Soaked in the lake (52 deg water) for about 10 mins (just over the knees) to ice the legs. Otherwise felt pretty good - surprised I felt as good as I did after the 81 mile ride Saturday.
HR recovery: 153 to 111
calories burned = 2095
time in zone = 1:37:02 (much of time out of zone was below on downhills)
HR recovery: 153 to 111
calories burned = 2095
time in zone = 1:37:02 (much of time out of zone was below on downhills)
cycling outside 1:39:20 [3] 26.24 mi (3:47 / mi)
Lake Placid - ride down Rt 86, to Wilmington, then back up the hills
* 15.99 mph avg
* 36.5 mph max
* left at 1 pm - after resting for a bit from the morning run.
* nasty head wind coming up the hill, but overall felt good
* going up a big hill at 6 mph had a motor cycle pull up next to me, and the driver (guy) said that it looked very hard - chic on the back laughed, and I had to laugh too.
* pulled some guy up the hills (he drafted!!!) what's the deal with that??
* no HR data
* 15.99 mph avg
* 36.5 mph max
* left at 1 pm - after resting for a bit from the morning run.
* nasty head wind coming up the hill, but overall felt good
* going up a big hill at 6 mph had a motor cycle pull up next to me, and the driver (guy) said that it looked very hard - chic on the back laughed, and I had to laugh too.
* pulled some guy up the hills (he drafted!!!) what's the deal with that??
* no HR data
Saturday May 23, 2009 #
cycling outside 5:15:58 [3] 81.46 mi (3:53 / mi)
ahr:134 max:171
Lake Placid - full loop of bike course with group - some stoppages to discuss and re-group (~30 min, not included in posted total time), then did the fast portion of the loop again on my own.
* didn't get full speed down the big hill due to traffic (logging truck) and headwinds
* stopped at the jct of 86 and 9N - didn't do the hard ups the second loop - Joel picked me up at the park in Jay
* avg speed = 15.66 mph
* max speed = 35.9 mph
* HR based on 5:49:50 due to group stoppages, short bathroom break, and delay in stopping the watch in Jay
* had a dog bolt across the road in front of me - fortunately on the uphill into Wilmington, and then he found me again on Haselton Rd
* had a deer cross the road in front of me on the way up the big hill out of town on the second loop
* enjoyed the Wheee of the downhill on the second loop - nearly alone on the road and only about 4 cars passed me - headwind helped to keep my speed moderated so that I could see and get a feel for the curves without thinking I was going to die!
* had some mechanical difficulties during the whole ride due to shift mechanism that needs to be replaced (found this out on May 26 when brought it to the shop for review).
* first loop ride time = 3:44:xx, and avg speed = 15.4 mph (not too bad!!!)
* waited for Joel for ~ 2 hours (he had to finish his second loop, so skipped the short run)
* 4145 calories burned
* didn't get full speed down the big hill due to traffic (logging truck) and headwinds
* stopped at the jct of 86 and 9N - didn't do the hard ups the second loop - Joel picked me up at the park in Jay
* avg speed = 15.66 mph
* max speed = 35.9 mph
* HR based on 5:49:50 due to group stoppages, short bathroom break, and delay in stopping the watch in Jay
* had a dog bolt across the road in front of me - fortunately on the uphill into Wilmington, and then he found me again on Haselton Rd
* had a deer cross the road in front of me on the way up the big hill out of town on the second loop
* enjoyed the Wheee of the downhill on the second loop - nearly alone on the road and only about 4 cars passed me - headwind helped to keep my speed moderated so that I could see and get a feel for the curves without thinking I was going to die!
* had some mechanical difficulties during the whole ride due to shift mechanism that needs to be replaced (found this out on May 26 when brought it to the shop for review).
* first loop ride time = 3:44:xx, and avg speed = 15.4 mph (not too bad!!!)
* waited for Joel for ~ 2 hours (he had to finish his second loop, so skipped the short run)
* 4145 calories burned