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Training Log Archive: tomwcarr

In the 7 days ending May 11:

activity # timemileskm+m
  Bike3 6:37:38 86.12 138.59 742
  Row3 3:20:00
  Lift2 55:00
  Run2 55:00
  Core1 10:00
  Total6 11:57:38 86.12 138.59 742

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Friday May 11 #

Bike 1:32:00 [3]

Too windy for rowing.

Did 2x10min going north with the wind. Did some hills. Did some hard hills.

Scott Montegue enticed me into looking at my Strava segment results that I usually ignore. Before the ride I identify the 2 hill segments that I thought would be fun to focus on, Northgate/BathHousehill and West Shore. I figured tracking some flat segment wasn't of much use because I would almost always be faster when riding with the OMP or similar. I thought the hills would be a better indication of just-me. Alas, I was hardly faster than on my Tue OMP ride. I think I need to pick some hills back in the old neighborhood to use as little tests; those won't ever be ridden with a peloton.

Run 25:00 [3]

After work around campus. Warm but manageable.

Lift (dumbbells) 30:00 [3]

Wednesday May 9 #

Row 1:07:00 [3]

8 x 1min at 24 = 2 [ 4 (4 at 18 + 1 at 24) ] / 2

Nice morning. Good rowing. I was going to lift in the evening but got hung up at work.

Tuesday May 8 #

6 AM

Bike 2:02:38 [3] 58.59 km (2:06 / km) +172m 2:04 / km
ahr:126 max:171

OMP.

Attached for 17:67k in 27:08.6 = 38.9 kph average

Hard right from the get go. Ugh. There was a small traffic delay coming off the spillway. I did better than usual going up Loving hill. A small delay at the top squeezed the group back together before going up West Shore. By the time we hit the top I was in back of what was left of the group. I made it almost to the Boat Ramp Lot before pulling my own plug -- I was allowing gaps to form and pulled out. Two other guys and I try to take the short cut over the walking bridge at Mockingbird to hopefully catch up and rejoin but we were too late. I lost them going up Bath House Hill and eventually drop to cruise pace. I was on my way up to Mockingbird again, planning to turn around and head home, but I ran into Sam and Sam Jr. and continued around the lake with them. They ride melloooooooooooooow.

Monday May 7 #

Row 53:00 [3]

Nice morning. Various drill type stuff throughout to maintain my silky smooth stroke.

Run 30:00 [3]

Immediately after rowing cause I need time on my feet and I had work stuff in the evening.

Core 10:00 [3]

Sunday May 6 #

Row 1:20:00 [3]

45min: 2x row with Natalie King, new member and ex-Nat Team + Yale rower. Tour of the lake describing points of interest and hazards.

35min: 1x row with myself. Nice morning and dead calm. Too nice to quit after 45 min.

Lift (dumbbells) 25:00 [3]

No leg stuff. It's getting hot.

Saturday May 5 #

Bike 3:03:00 [3] 80.0 km (2:17 / km) +570m 2:13 / km

Hills:
2 (Loving hills +
10 min tempo up the west side keeping HR_ave ~ 145ish +
Lakehighlands hills +
10 min tempo down the east side keeping HR_ave ~ 145ish) =
Lots of hills + 40min of hard riding on the flats

Pretty pooped. Nice morning. Would have been a good morning to row too but I can only do one thing at a time.

Time to swap out components: cassette+chain+derailleur from TX flat-land set up to CO climbing set up.

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