Training Log Archive: igoup

South wind laps. One start + 30s with 5 of the juniors all in singles and I smacked 'em good. Ha!

Right after rowing at the boathouse. I wanted to get this done and not have to do it in the afternoon so I suffered in the heat. Managed about 2/3 of it. However, that 2/3 included 30 burpees and that is a major feet.

4 x 2000m = 4 [ 1500 at 24 + 500 at 26 ] / 3min

South wind with 1 & 3 in the shadow of shore so the wind wasn't of any help. 2 & 4 I was exposed the the headwind.

My butt hurt but my head was decently engaged. Overall, a good workout.

rep) pace, HR_max
1a ) 2:13, 154
1b ) 2:07, 159
2a a/) 2:20, 159
2b a/) 2:15, 162
3a ) --- , 155
3b ). --- , 158
4a a/) 2:20, 158
4b a/) 2:15, 162

3 [ 4 (2 at 20 + 2 at 22) / 2 ]
4 starts = 4 [ 5 + 5 ]

Worked my way around the lake and back to the boathouse getting through 2 of the macro pieces. Then I ran into Sebastian who was working on starts with one of the juniors and he asked if I wanted to join them -- it helps to have someone next to you as a benchmark. That was fun and I needed the practice myself. Did the last macro-piece after that.

Visit to TOA today.

Two armed row
One armed row
Inward rotation
Outward rotation
Punches
Shrug-row-extend: Bent over row position with arm hanging. Use trap to shrug shoulder back (not up), Row, Then tricep extent, Reverse.
Lying rotation

Worked in PT and some double poling.

OMP. Big group today -- just over 40 I think. Too big, ie, getting dangerously big. Perhaps that's why the front guys hammered from the get go -- to try to lose some guys. I don't usually have to stand up before Mockingbird but today I did. This was the first time I can recall where the first two 5k speeds averaged over 40kph. A gap opened in the group at the top of Bath House Hill but then we came back together. The stretch along the Arboretum was a little but there were some knuckleheads passing and I don't think they should; this should be a "hold you place" zone. Some guys bailed on climbing. I thought I made it up Loving Rd in good shape but then lost some places up West Shore. I tried to follow some guys who were charging to get back to the group but I was having trouble staying latched on. I kept charging and it looked like I might latch back on at TP hill but didn't. Then the group slowed behind a truck and I thought I might latch on again but didn't. I just couldn't close that last 30m. Eventually petered out near the boat ramp lot. Rode easy for a bit then cranked up Bath House Hill just for fun and hurtfulness.

X (2min at 18 + 1 min at 22) but I was kind of random about it.

Police divers set up at the boathouse. The TX Parks Police guys had a boat and I guess they were out searching with sonar. I let the divers with their trailer onto our property and gave them access to the boathouse.

Right after rowing. Too hot to do it in the afternoon now.

8 ( 500m / 3min )
w/ Pat at WR

First real intervals in the boat. Hurt but I knew it was going to. Hurting in the double is easier to get through than doing it all alone. East wind so we went back and forth over on the east side.

Did the first couple at 30-31, then the rest at 33ish. the last bonus 250 we upped to 34ish.

rep) pace, HR_max
1) 1:53.5, 154
2) 1:54.1, 156
3) 1:52.0, 160
4) 1:51.5, 164
5) -- , 162
6) 1:55.0, 165
7) 1:51.3, 166
8) 1:53.1, 168
*) A bonus 250m at 34

Put my bike back together using my new collection of torque wrenches. Got my ultegra derailleur back on without messing up the cable. Switched back to 11-25 cassette. Installed a couple of ridiculously expensive pulleys with ceramic bearings. Put on new chain.

Went for a ride and made a couple more adjustments along the way. Something still isn't quite right. Put a spacer washer in the lower pulley and I'll see if that makes a difference tomorrow.

Lets are tired.

Emergency vehicles at the lake. A sailboat capsized, a woman was rescued, but the man drowned.

Thunderstorms => To the man-cave erg-man!
20 erg + 10 run + 30 erg + 10 run + 20 erg + 10 run
All SS.

Easy on the S-Works because I haven't yet reasembled the R3.