Training Log Archive: ZippyIn the 31 days ending Jul 31, 2013:
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Wednesday Jul 31, 2013 #
MTB 2:25:47 [3] 24.15 mi (9.9 mph) +3983ft
Long ride on HOA trails and SCST. Overcast and cool just how I like. Fitness is ON FIRE right now; power for days and recovering so fast from hard efforts. Racked up THIRTEEN separate Strava PR's on this ride. Just amazing.
Tuesday Jul 30, 2013 #
Run 1:22:08 [2] 9.0 mi (9:08 / mi) +996ft 8:16 / mi
Long run out at SCST. Been feeling really good this past week; not sure what's up, but it's like someone flipped a switch. Never over-extended, just brain off and running. Felt amazing and not smashed after like I usually am. So strange.
Swimming 32:00 [2] 0.9 mi (35:34 / mi)
W/U:
200 SKP
4 X 50 drill/swim
M/S:
5 X 100 on 2:00 (1:29's all)
C/D:
200 STK
Solid recovery set. Just focusing on rhythm, roll and pressing backward on the water. Good stuff.
200 SKP
4 X 50 drill/swim
M/S:
5 X 100 on 2:00 (1:29's all)
C/D:
200 STK
Solid recovery set. Just focusing on rhythm, roll and pressing backward on the water. Good stuff.
Monday Jul 29, 2013 #
MTB 1:30:14 [3] 12.35 mi (8.2 mph) +2238ft
MTB ride out on San Juan; out to Cocktail Rock and back. Legs were awesome, wish these showed up Saturday. Such is life.
Swimming 40:00 [3] 1.21 mi (33:04 / mi)
W/U:
200 SKP
4 x 50 drill
M/S:
500 pull (7:05)
5 x 100 descend on 1:50 (1:33-1:27)
C/D:
200 STK
Loving the post-race fitness pop. WOW! Pulling 1:28 and 1:27 out of my ASS on that last set in a drag suit. Never been this fast in the water before. So stoked.
200 SKP
4 x 50 drill
M/S:
500 pull (7:05)
5 x 100 descend on 1:50 (1:33-1:27)
C/D:
200 STK
Loving the post-race fitness pop. WOW! Pulling 1:28 and 1:27 out of my ASS on that last set in a drag suit. Never been this fast in the water before. So stoked.
Sunday Jul 28, 2013 #
Road Bike 48:19 [2] 13.2 mi (16.4 mph) +600ft
Easy road ride from San Clem train statio, up the San Juan Creek path to the park and back. Legs feel pretty good given yesterday's beating.
Paddle 35:00 [3] 1.5 mi (23:20 / mi)
From LGHQ to Split Rock and back. Water's cooled down a bit, a little chop on the water, but not too bad.
Saturday Jul 27, 2013 #
Event: Xterra Snow Valley
RACE (Xterra Snow Valley) 2:26:36 [5]
Longer course this year, extra bike loop and run was a full 10k. I knew this was going to hurt and it broke me off a bit.
Up 15 mins before the alarm so just got up and got moving. At the venue with plenty of time, got checked in and headed to the lake. Bigger field this year and some really fast looking folks along with the usual ringers. No worries; "I don't care who shows up, I'll race anybody." - Vance
Pre-race: 4 scoops v-juice in 16 oz. Had one 24oz bottle with 1.5 scoops for warm-up, but barely touched it. Had a 32 oz with Nuun just for the 2-hour drive.
Wetsuit on, warmed up and ready to go. Water at 72, so sleeveless: I overheat in a full over 70. Serious.
Swim:
Two lap swim with a deep water start; I saw Tom Monica treading and lined up right behind him. GO! First 250 is NUTS! Arms are blowing up so I back it down. Front group gets away, but not as far as before (?). Fist lap in 6 mins, hit T1 in about 14 = PR. Timing mat on the exit to T1 = 16:44.
Bike:
Moving pretty well, watching fools go out WAY too hard, getting my nutrition in and watching my effort. Nailing the downhills, one small wrong turn and caught quite a few people. Chris Clarke flatted and gave me the AG lead, but I didn't know it at the time. Breathing was fine, even at altitude. Feeling the fatigue from the week, legs loading up and not much for power. Fitness is there, though.
Run:
Sufferfest. Hams wanted to cramp right away, same dead-legged feeling as on the bike, but worse. Quite a bit of walking/running the hills - so steep! Leapfrogging with James Schnauer, Chris came back around me early in lap 2. Guy runs so fast....
2nd AG and 22nd OA. A solid race given the training earlier in the week and grabbed the points I needed for my Nationals slot. Swimming is coming around BIG TIME. Bike is still solid and would be better if I was watching the course and not just blindly following the wheel in front of me (DERP!). Getting outrun is getting OLD, but not sure how to fix.
Powless took the overall with a 5 min gap on the next guy. Freak...
Xterra Lake Tahoe up next and Nationals in 8 weeks. Eyes on the prize.
http://www.geminitiming.com/wp-content/uploads/201...
Up 15 mins before the alarm so just got up and got moving. At the venue with plenty of time, got checked in and headed to the lake. Bigger field this year and some really fast looking folks along with the usual ringers. No worries; "I don't care who shows up, I'll race anybody." - Vance
Pre-race: 4 scoops v-juice in 16 oz. Had one 24oz bottle with 1.5 scoops for warm-up, but barely touched it. Had a 32 oz with Nuun just for the 2-hour drive.
Wetsuit on, warmed up and ready to go. Water at 72, so sleeveless: I overheat in a full over 70. Serious.
Swim:
Two lap swim with a deep water start; I saw Tom Monica treading and lined up right behind him. GO! First 250 is NUTS! Arms are blowing up so I back it down. Front group gets away, but not as far as before (?). Fist lap in 6 mins, hit T1 in about 14 = PR. Timing mat on the exit to T1 = 16:44.
Bike:
Moving pretty well, watching fools go out WAY too hard, getting my nutrition in and watching my effort. Nailing the downhills, one small wrong turn and caught quite a few people. Chris Clarke flatted and gave me the AG lead, but I didn't know it at the time. Breathing was fine, even at altitude. Feeling the fatigue from the week, legs loading up and not much for power. Fitness is there, though.
Run:
Sufferfest. Hams wanted to cramp right away, same dead-legged feeling as on the bike, but worse. Quite a bit of walking/running the hills - so steep! Leapfrogging with James Schnauer, Chris came back around me early in lap 2. Guy runs so fast....
2nd AG and 22nd OA. A solid race given the training earlier in the week and grabbed the points I needed for my Nationals slot. Swimming is coming around BIG TIME. Bike is still solid and would be better if I was watching the course and not just blindly following the wheel in front of me (DERP!). Getting outrun is getting OLD, but not sure how to fix.
Powless took the overall with a 5 min gap on the next guy. Freak...
Xterra Lake Tahoe up next and Nationals in 8 weeks. Eyes on the prize.
http://www.geminitiming.com/wp-content/uploads/201...
Friday Jul 26, 2013 #
Road Bike 59:16 [2] 15.4 mi (15.6 mph) +673ft
From San Clem train station, up to DP and back. Then down through San Clem a bit and back to train station. Nice and cool; freak rain shower in the AM (8-ish). XSV tomorrow, so JRA.
Run 30:12 [3] 4.06 mi (7:26 / mi) +120ft 7:14 / mi
From San Clem train station, up toward Doheny and back. Easy jog, did 8 x 20 secs strides starting at 16 mins; starting a new one on the minute. Gotta remind the body what "fast" feels like.
Thursday Jul 25, 2013 #
Swimming 35:00 [3] 1.0 mi (35:00 / mi)
First 600 as LCM, they change the lane lines at 10, when it used to be 9. I got there at 9:45, swam 600m and then sat on the deck for 20 minutes while the lifeguards changed the lane lines.
W/U:
200 SKP (LCM)
4 x 50 drill
M/S:
500 pull (paddles and snorkel) 6:59
C/D:
200 STK/free
Had 2000 planned, but waiting for the lanes to change killed that idea. How about a Google calendar to let lap swimmers know about availability changes? I ask too much, I know....
W/U:
200 SKP (LCM)
4 x 50 drill
M/S:
500 pull (paddles and snorkel) 6:59
C/D:
200 STK/free
Had 2000 planned, but waiting for the lanes to change killed that idea. How about a Google calendar to let lap swimmers know about availability changes? I ask too much, I know....
Road Bike 40:00 [2] 11.02 mi (16.5 mph) +456ft
Easy road ride from San Clem Train station up to Dana Point and back. Strava app decided to start displaying metric instead of standard. Huh?
Wednesday Jul 24, 2013 #
MTB 2:46:34 [3] 22.41 mi (8.1 mph) +3668ft
Long ride around San Clem on the HOA trails and SCST. Nice and cool compared to the last few weeks. Legs a bit tired from yesterday, but that's the usual. Started rolling out my psoas on the right side and taking an Omega-3 supp. Might be getting a handle on my side stitch once and for all!
Tuesday Jul 23, 2013 #
Run 1:32:20 [3] 9.63 mi (9:35 / mi) +1005ft 8:44 / mi
Long run out at SCST. Left foot starting to bug a little - remnants of the cuboidal sprain in Sept. Prob from the sand running at the Coveathlon while lifeguarding. Feet are def tight. Cooled off a bit thanks to the storm that rolled through the last couple days; HR nice and steady.
Swimming 32:35 [1] 0.9 mi (36:13 / mi)
W/U:
200 SKP
4 x 50 drill
M/S:
5 x 100 on 2:00 (1:32-1:33)
C/D:
200 STK
Easy recovery swim. Abs and arms tired from strength training yesterday, so times are a bit slow.
200 SKP
4 x 50 drill
M/S:
5 x 100 on 2:00 (1:32-1:33)
C/D:
200 STK
Easy recovery swim. Abs and arms tired from strength training yesterday, so times are a bit slow.
Monday Jul 22, 2013 #
Weight Training 30:00 [3]
Home gym session.
Intermediate series with ab moves in between: sit-ups, pikes, MTN Climbers.
Four total rounds, started round five.
Intermediate series with ab moves in between: sit-ups, pikes, MTN Climbers.
Four total rounds, started round five.
Saturday Jul 20, 2013 #
Run 49:00 [3] 5.86 mi (8:22 / mi)
Tempo TT test, out and back on the highway from San Clem to Doheny and back.
5 min walking warm up
10 min jog, building pace
20 min TT at T minus 10
15 min cool down
TT Data:
AHR: 176
Dist: 3.04
Pace: 6:35 (NGP 6:34)
5 min walking warm up
10 min jog, building pace
20 min TT at T minus 10
15 min cool down
TT Data:
AHR: 176
Dist: 3.04
Pace: 6:35 (NGP 6:34)
Academy PT 10:00 [3]
Whaa???
NBPD agility
1) Dry fire and cycle a Glock .40 5 times with each hand
2) O-course: 3' saw horse, serpentine run, 6' wood wall, 3 x 4' "belly busters", 6' cinderblock wall, monkey bars, elevated window, tag the "STAY AND FIGHT" logo on the wall and sprint back to start. FUN!
3) 165 lb dummy drag 45'
4) Push a police cruiser 10' in 10"
5) 500 yard run
Kinda of like Cross Fit. Been a while since I went anaerobic. HA! Police car push had me worried: no weight behind me to get that thing moving. I passed, one guy didn't - couldn't get over the wall on the O-course.
Interview at 1000 Monday. Moving fast!
NBPD agility
1) Dry fire and cycle a Glock .40 5 times with each hand
2) O-course: 3' saw horse, serpentine run, 6' wood wall, 3 x 4' "belly busters", 6' cinderblock wall, monkey bars, elevated window, tag the "STAY AND FIGHT" logo on the wall and sprint back to start. FUN!
3) 165 lb dummy drag 45'
4) Push a police cruiser 10' in 10"
5) 500 yard run
Kinda of like Cross Fit. Been a while since I went anaerobic. HA! Police car push had me worried: no weight behind me to get that thing moving. I passed, one guy didn't - couldn't get over the wall on the O-course.
Interview at 1000 Monday. Moving fast!
Friday Jul 19, 2013 #
Road Bike 1:15:30 [4] 21.6 mi (17.2 mph) +736ft
Fom San Clem train station to Pendleton gate and back. Started my FTP test at the gate, jujmped onto the Slater locomotive "Jump on the train, man!" and popped after 5 mins. FTP test was a no go, but I'm sure there's a CP5-12 PR in there. All good.
Paddle 40:00 [3] 0.9 mi (44:27 / mi)
Lifeguarding for Coveathlon. Some BIG surf rolling in by race time; fun stuff!
Thursday Jul 18, 2013 #
Road Bike 59:14 [2] 15.4 mi (15.6 mph) +704ft
Out and back from San Clem train station to San O kiosk. Note: Marines are on maneuvers, so Pendleton gate is closed.
Run 30:00 [2] 3.6 mi (8:20 / mi) +400ft 7:32 / mi
Out and back in the canyon before work. Chillin'.
Wednesday Jul 17, 2013 #
9 AM
Note
Woke up with a scratchy, irritated throat. Holly was coughing a bit yesterday and said she might be coming down with the Summer crud that's been going around her office. Does no one wash their hands? JEEZE.
11 AM
Swimming 32:00 [2] 0.9 mi (35:34 / mi)
W/U:
200 SKP
4 x 50 UNCO
M/S:
5 x 100 on 2:00 (1:29's SOLID)
C/D:
200 STK
Solid recovery week set. Slowly, but surely, breaking down the 1:30 barrier...in a drag suit.
200 SKP
4 x 50 UNCO
M/S:
5 x 100 on 2:00 (1:29's SOLID)
C/D:
200 STK
Solid recovery week set. Slowly, but surely, breaking down the 1:30 barrier...in a drag suit.
2 PM
Run 30:02 [2] 3.89 mi (7:43 / mi) +108ft 7:31 / mi
San Clem train station, out and back on the coast highway. Hot out, strong wind out of the North so no air flow on the return trip. Tired and throat feels "scrummy".
Stop lights screwing up my data. AVG pace without them is 7:16.
Stop lights screwing up my data. AVG pace without them is 7:16.
Tuesday Jul 16, 2013 #
Road Bike 1:00:29 [2] 16.17 mi (16.0 mph) +800ft
Out and back from San Clem to San O and back. Nearly perfect weather.
Run 30:59 [2] 3.59 mi (8:38 / mi) +313ft 7:58 / mi
Easy out and back on Blue Chair in SCST. Spent most of the day at the mall getting a new suit (never had one before!) so legs were tired and I was SUPER hungry by the time I finished this out. Warm and humid, but not too bad.
Monday Jul 15, 2013 #
Swimming 30:00 [2] 0.9 mi (33:21 / mi)
W/U:
200 SKP
4 x 50 UNCO
M/S:
5 x 100 on 2:00 (1:34-1:32)
C/D:
200 STK
Tired and out of sorts to start, stroke came around after drills and things were fine after that. Focusing on relaxed breathing and things got really good/ times started dropping with no effort change. Core VERY tired and sore from paddling.
200 SKP
4 x 50 UNCO
M/S:
5 x 100 on 2:00 (1:34-1:32)
C/D:
200 STK
Tired and out of sorts to start, stroke came around after drills and things were fine after that. Focusing on relaxed breathing and things got really good/ times started dropping with no effort change. Core VERY tired and sore from paddling.
Road Bike 42:13 [2] 11.2 mi (15.9 mph) +459ft
From San Clem, up to Dana Point and back. PTap on the fritz so spent time fiddling with it. Recovery ride and recovery week, so at least the timing is good. First ride with DZ's Nutz; feels like Chamois Butt'r Euro style, but more viscous. Pricey, though.
Sunday Jul 14, 2013 #
MTB 1:13:27 [3] 12.1 mi (9.9 mph) +2099ft
El Moro before work. Same route as last week; so hot and humid. Starting to hit aerobic fatigue: hard to breathe, full breaths are hard and yawning after the run.
Run 40:00 [3] 4.68 mi (8:33 / mi) +500ft 7:46 / mi
Out and back in the canyon after riding. Quads smoked by the end; running on hamstrings.
Saturday Jul 13, 2013 #
Run 52:47 [3] 6.25 mi (8:27 / mi) +780ft 7:33 / mi
Out and back in El Moro Cyn before work. Hot and humid continues; slight touch of plantar fasciitis on the right foot. Need to roll out foot and calves - new shoes are also in order.
Paddle 40:00 [3] 1.5 mi (26:40 / mi)
Paddle from LGHQ out to split rock and back. Smuggling boat on the beach. Ole!
Friday Jul 12, 2013 #
Note
Work jerking me around again; why they can't figure out how to get ample coverage for 6 AM to 11:30 PM with TEN people beffles me. Mental midgets all around.
Wednesday Jul 10, 2013 #
Road Bike 2:52:37 [3] 47.1 mi (16.4 mph) +1517ft
Long roadie ride. Power Tap quit so went solely off feel; and did pretty well all things considered. Was trying to have just coffee before the ride, but caved and went with the 7-11 Apple Pie. I know, I know...
Train station - Dana Point - out and back on SJRT, Las Pulgas and back. Stiff headwind out of the south, insane tropical moisture and even a bit of rain! Feels like Hawaii, not kidding. Legs cooked.
Fuel:
2 x 24 oz bottles with 200 cals v-juice. One 7-11 apple pie (400 cals). Hungry by the 2:20 mark, prob 2 1/3 bottles so 460 cals while riding.
Train station - Dana Point - out and back on SJRT, Las Pulgas and back. Stiff headwind out of the south, insane tropical moisture and even a bit of rain! Feels like Hawaii, not kidding. Legs cooked.
Fuel:
2 x 24 oz bottles with 200 cals v-juice. One 7-11 apple pie (400 cals). Hungry by the 2:20 mark, prob 2 1/3 bottles so 460 cals while riding.
Tuesday Jul 9, 2013 #
Run 1:42:42 [3] 10.73 mi (9:34 / mi) +1244ft 8:37 / mi
Long run out at SCST. HOT and humid; wore a wristband to wipe sweat out of my eyes and it was soaked through before it was useful. I wrung out a couple ounces of sweat from it by the end of the run. Pretty smashed by the 1:20 mark.
Swimming 20:00 [1] 0.61 mi (32:47 / mi)
200 SKP
4 x 50 drill
I keep forgetting that the grom swim team starts at 4 and takes up all lanes but one. The "last lane" had three guys in it: two splitting and one *ahem* older gentleman breast stroking and dodging the other two. Not jumping into THAT nonsense. Kids are done at 6. I'll go back later.
4 x 50 drill
I keep forgetting that the grom swim team starts at 4 and takes up all lanes but one. The "last lane" had three guys in it: two splitting and one *ahem* older gentleman breast stroking and dodging the other two. Not jumping into THAT nonsense. Kids are done at 6. I'll go back later.
Swimming 28:06 [2] 0.9 mi (31:14 / mi)
W/u:
100 STK/free
M/S:
600 pull (paddles and snorkel) 8:10
6 x 100 on 1:50 (1:34-1:32)
C/D:
200 STK
Was supposed to be 1000, but got carried away in the middle and then went on auto pilot for the cool down. Whatever; I can use the extra swimming.
100 STK/free
M/S:
600 pull (paddles and snorkel) 8:10
6 x 100 on 1:50 (1:34-1:32)
C/D:
200 STK
Was supposed to be 1000, but got carried away in the middle and then went on auto pilot for the cool down. Whatever; I can use the extra swimming.
Monday Jul 8, 2013 #
Swimming 42:00 [3] 1.21 mi (34:43 / mi)
W/U:
200 SKP
4 x 50 UNCO
M/S:
550 pull 7:48 (supposed to be 500, but I can't count anything over 300. SERIOUSLY)
5 x 100 on 1:50 (1:34-1:32)
C/D:
200 STK
Arms tired and sore from paddling and from strength training...which means I should be doing MORE of that. 5 x 100 went better than expected after the 500. Fatigue profile improving. WIN.
200 SKP
4 x 50 UNCO
M/S:
550 pull 7:48 (supposed to be 500, but I can't count anything over 300. SERIOUSLY)
5 x 100 on 1:50 (1:34-1:32)
C/D:
200 STK
Arms tired and sore from paddling and from strength training...which means I should be doing MORE of that. 5 x 100 went better than expected after the 500. Fatigue profile improving. WIN.
Road Bike 51:05 [1] 12.93 mi (15.2 mph) +90ft
Easy out to Doheny, up the San Juan river trail and back. Great spot for recovery rides and maybe flat TT efforts. Really windy.
Sunday Jul 7, 2013 #
MTB 1:10:04 [3] 11.91 mi (10.2 mph) +2090ft
MTB ride in El Moro before work. From the Ranger Station, I Think I Can, Rattlesnake, I Think I Can, BFI. Still really humid out; working on the climbs and taking it a bit easier on the flats and downhills. Legs felt decent.
Run 30:02 [2] 3.7 mi (8:07 / mi) +330ft 7:29 / mi
Out and back in the canyon after riding. Running legs are tired from yesterday.
Saturday Jul 6, 2013 #
Run 52:41 [3] 6.21 mi (8:29 / mi) +800ft 7:34 / mi
Out and back in El Moro Cyn. Had 45 mins planned, but was too close to a full 10K to stop at that point so kept it rolling. Cooler, but still humid.
Swimming 12:00 [3] 0.36 mi (33:04 / mi)
Munched a Clif bar, slugged some water and cruised down to the beach for an ocean swim. South wind picked up and things were REALLY choppy compared to yesterday. Water cooled down a but from the wind as well. Still very tired and can't figure out why.
Friday Jul 5, 2013 #
Weight Training (Jungle Gym) 30:00 [3]
Jungle Gym suspension trainer at home along with some floor AB work. Three rounds of intermediate moves; sweaty and shaky by the end.
Thursday Jul 4, 2013 #
Road Bike 42:05 [1] 11.1 mi (15.8 mph) +456ft
Easy ride from San Clem Train station, up to Dana Point and back. All kinds of craziness in Doheny from the holiday. You could rename it "Get drunk and act a fool day" and no one would notice.
Paddle 30:00 [2] 1.5 mi (20:00 / mi)
Approx distance and time. Figured the pool would have limited hours for the holiday so planned on an ocean swim...except I forgot my goggles at home. Oops. Grabbed a paddle board and hit the water for a stop-gap workout. Arms should be nice and sore tomorrow.
Wednesday Jul 3, 2013 #
MTB 2:43:44 [3] 24.08 mi (8.8 mph) +3868ft
Long MTB ride from home and around the Talega HOA trails. Not super hot, but VERY humid. Same nutrition as last time. Blown out from yesterday's long run.
Tuesday Jul 2, 2013 #
Run 1:25:42 [3] 8.52 mi (10:04 / mi) +1010ft 9:03 / mi
Long run out at SCST. Not as hot as it's been, but insanely humid (80%!). Shorts soaked, elbows dripping sweat; just nasty.
Swimming 32:11 [1] 0.9 mi (35:46 / mi)
W/U:
200 SKP
4 x 50 UNCO
M/S:
5 x 100 on 1:50 (1:31, 1:31, 1:30, 1:29, 1:28)
C/D:
200 STK
There it is! Was getting lazy and letting my lower back arch. Reminded myself to keep it firm. That and focusing on constant propulsion led to the 1:30's. 1:28 was competition flip turns and double fly kick off the wall; two strokes before a breath might drop it down to 1:27.
200 with paddles was reedonkulous, like 2:38-ish. JEEZE.
200 SKP
4 x 50 UNCO
M/S:
5 x 100 on 1:50 (1:31, 1:31, 1:30, 1:29, 1:28)
C/D:
200 STK
There it is! Was getting lazy and letting my lower back arch. Reminded myself to keep it firm. That and focusing on constant propulsion led to the 1:30's. 1:28 was competition flip turns and double fly kick off the wall; two strokes before a breath might drop it down to 1:27.
200 with paddles was reedonkulous, like 2:38-ish. JEEZE.
Monday Jul 1, 2013 #
Note
Having motivational issues lately. Typical for me for this late in the season, but always tough to turn it around.
Swimming 30:00 [2] 0.9 mi (33:21 / mi)
W/U:
200 SKP
4 x 50 UNCO
M/S:
5 x 100 on 1:50 (1:28 (!!!) down to 1:32)
C/D:
200 STK
Grom swim classes in full swing and only ONE lane open for lap swim. LAME. Places to be, appointments to keep. Yadda, yadda.
Flashes of brilliance: rocking 3 flat on the warm up 200 and the 1:28 blew me away. Then things fell apart a bit. Frustrating, but excited at the prospect of what COULD be. A 22-24 min 1500 means being "in it" and in position for my, traditionally, strong bike to blow some minds.
200 SKP
4 x 50 UNCO
M/S:
5 x 100 on 1:50 (1:28 (!!!) down to 1:32)
C/D:
200 STK
Grom swim classes in full swing and only ONE lane open for lap swim. LAME. Places to be, appointments to keep. Yadda, yadda.
Flashes of brilliance: rocking 3 flat on the warm up 200 and the 1:28 blew me away. Then things fell apart a bit. Frustrating, but excited at the prospect of what COULD be. A 22-24 min 1500 means being "in it" and in position for my, traditionally, strong bike to blow some minds.