Training Archive: O Steve!In the 31 days ending 2008-07-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||||||||||||
Wednesday Jul 30 | ||
| Note | |
| weight:171lbs | ||
| Triathlon Bike 49:22 [2] | |
| ahr:117 | ||
| ...roads close by...some road construction slow downs and traffic....Kari got her first experience of someone buzzing us close and "squealing" out because we were on the roads...I smiled and waved, she was not happy...she said we should get the License next time and I agree...I told her it happens often enough that we will likely get another chance in the near future... | ||
Tuesday Jul 29 | ||
| Mt Bike (road) 40:38 [2] | |
| Bike from apt to Mississippi Gorge via cedar lake trails and Greenway....retracing Sundays race route and pullling sundays race ribbons... | ||
| Orienteering 26:30 [3] | |
| Kari and I transitioned off the bikes and did the Gorge O section of Sundays event to pull controls...
the control down by the river on the sand beach came up missing...oh well,.... | ||
| Mt Bike (road) 1:29:03 [3] | |
| ahr:130 | ||
| biked minnehaha and pulled ribbons and controls....went the long way around harriet and calhoun and biked back to the apt...total time for the bike/O/bike was 2:42:33 | ||
Monday Jul 28 | ||
| Note | |
| weight:172.8lbs | ||
| took it easy after running around all weekend... | ||
Sunday Jul 27 | ||
| Orienteering 21:20 [1] | |
| placing controls in swamp O section for todays event.. | ||
Saturday Jul 26 | ||
| Mt Bike (road) 51:05 [2] | |
| Kari and I road up to Punch Pizza and ribboned some controls on the way for Sundays event..... | ||
| Mt Bike (road) 24:42 [2] | |
| Bike back home after dinner....great weather.... | ||
| Orienteering 31:51 [1] | |
| setting Gorge O section with Kari for sundays event...some hand scrambling involved..... | ||
| Orienteering 25:51 [1] | |
| setting Bird sanctuary section for Sundays event with Kari..... | ||
| Note | |
| wow....despite using our car,it took Kari and I about 4:30 to put out controls and ribbons for Sundays event....between prepping/printing the maps and info/instructions sheets, getting supplies, and placing the controls late in the day to minimize "taken" controls it was an all day affair......I almost felt like Ian.... : ) | ||
| C • yes... it all seems so simp... 1 | ||
Friday Jul 25 | ||
| Swimming 33:16 [4] | |
| weight:172.4lbs | ||
| 6x50 in :42 rest :20 between...
:40 rest 3x100 in 1:28 rest :45 1:30 rest 2x150 in 2:14 rest 1:07 rest 2:15 1x200 in 2:58 rest 3:00 1x300 in 4:24 Goal for workout was to do all intervals in 1:30/100 pace....made it for all..... trying to keep speed for my last swim Tri of the year on 8/2.... | ||
Wednesday Jul 23 | ||
| Swimming 30:56 [4] | |
| simulating fast triathlon start....
5x 50 in :40, rest :20 and then do a 100 in 1:29....rest 1:00 and repeat... then 2x300 with 2:00 rest inbetween, 300 times 4:34 and 4:22 (had a swimmer girl in the lane to push me...she got me by about 8 yards....) | ||
| Orienteering race 22:04 [4] *** 2.48 km (8:54 / km) | |
| Wirth Sprint....non official run....blew 2 minutes by going to the worng control after 12 despite the fact I vetted and placed controls..ha!....the hills slowed me to a walk at times...my heart rate went very high......I figured I might do better on a straight O run knowing the controls...even with the 2 minute mistake 22 minutes seems kinda slow..... | ||
Tuesday Jul 22 | ||
| Mt Bike 52:17 [3] | |
| ahr:131 | ||
| 2 loops of Wirth...18:29 and 17:54.....I biffed it on the first lap....wore the dust for the rest of the loops.... | ||
| Triathlon Bike 1:03:18 [2] | |
| ahr:121 | ||
| ...first time on a road bike for Kari as she took her new bike our for a ride.....we did the cedar lake/hopkins loop just to bring it up to speed a bit....one guy actually blocked her from going around him after I passed by....I guess he didnt like the fact that a girl with running shoes and loose toe gages (she didnt want clipless) was passing him....did the loop in 41:17 with lots of slow downs....so I figure we averaged high 17 mph on the loop.....not bad for a first ride.... | ||
Monday Jul 21 | ||
| Note | |
| Kari is giddy....we went out and bought a Specialized Ruby Elite road bike for her yesterday.....she has never had a good road bike before and this carbon fiber beauty is all the bike you would ever need...I have sneaking suspicion I may have to train harder now to keep up with her on the bike...
I had given her the option of buying herself a goad bike a year and a half ago for her birthday....she also returned a more expensive wedding ring with the thought of puttting the money towards this purchase awhile back but did not get down to actualy shopping and buying it until this weekend....we are hoping to take it for a spin tonight.... | ||
| Orienteering 32:41 [2] ** | |
| did an O section of Urban Practice race...I hope participants dont mind getting muddy or wet.... | ||
Sunday Jul 20 | ||
| Swimming race 7:18 [4] | |
| ahr:148 weight:173.8lbs | ||
| Time to face my past.....I have a history at the the Heart of the Lakes Triathlon...I think I have done it 8 or more times since 1996....I had what I consider one of the best Triathlons of my life (of over 220) here in the year 2000 at age 42 when I was stilI capable of having my best races time wise but that was 8 years ago ...I have always tried to go all out in this race but because it has fallen on the week of the Adventure O the last few years , I have not done it since 2002...
I was curious to see where I was at now...8 years older since that race and with less specifiic Triathlon Training..... I warmed up for 5 minutes before the swim knowing that a swim warm up does seem to help me and lined up wondering how I am going to swim through the crowds on the 1/4 mile swim....my split in my best race ever was 6:32...I would love to go just under 7:00...I lined up in the front of my heat for the running beach start and dolphined twice to find myself in 2nd in the heat to one other guy at the turnaround buoy. I concentrate on turn over and am suprised to swim a clean line through the bobbing swim caps of earlier heats...on the swim leg back I manage to concentrate well even as I slide over one women as I swim through the crowd...as I stand I check my watch and it reads 6:59 and I peel off the wetsuit and cross the timing mat for a 7:18 official split....23rd of 388.... my feet are being abused by the rocky path run to the transition but I gotta keep moving... | ||
| transitions race 2:09 [4] | |
| bike to run....smooth....no real bobbles.....long transition run... | ||
| Triathlon Bike race 23:42 [5] | |
| ...listed as a 9 mile bike...my computer is not working so I will have to check some old logs to get the exact distance....I had the best bike of my life here in 2000 when I went 22:10....I figure anything below 24 minutes wil be great...Once I get it rolling I am feeling great....check my Heart Rate and its running around 170...that is a high effort but I am managing the pace...roll through people like crazy and I figure its going very well...I dont allow myself to ever let up including standing on the hills and trying to roll the biggest gear I can....final split is 23:42....nice.....22.8 avg mph.......27th of 388... | ||
| transitions 57 [4] | |
| did the "right leg/swing over" running dismount and was smooth putting on my racing flats on the long run transition... | ||
| Run 20:03 [4] | |
| in 2000 I had the run of my life in 17:45 and I knew I was going to bleed the most time on the run...like most aging athletes is tougher to keep up the run speed...I was hoping to go under 20 minutes.....
I check my Heart Rate and I am running between 170-174 and figure this is where I need to be....even though the weather is perfect I dump water on myself at every age station to keep the engine cool....as I make my way to the finish I am close to my goal but I stop my watch at 20:03...8th of 388.... My final time is 54:08....my best self of 2000 did 49:22........a very satisfying result.....worth noting that my time in 2002 on this course was 54:09....... I placed, with a 3rd of 14 in my age group....35th of 388 overall.....166 Heart Rate Average for the entire event which told me I did a good job keeping my effort at a high level the entire race..Hr avg for the swim was 148 and 169 avg for the bike and run....hit a max of 185 somewhere on the course... Impressions: I was hoping to go under 56 minutes with a good race of under 55 minutes...made this goal easily....I am continually surpised that my biking is as good as it is even though I really dont train on my triathlon bike....very happy with my swim given the limited training...the run is the one area where my speed continuous to erode even though I do more in that area...but I am happy that I still hold my own without getting injured... Saw Adv Racers, Doug Sheeley and Vija at the swim start...who knew thay also do triathlons.....fun to see them out..... | ||
| Swimming 5:25 [3] | |
| swim warm up before triathlon | ||
Friday Jul 18 | ||
| Run 39:12 [3] | |
| Kari and I ran the shoreline of Medicine Lake....my legs felt terrible...dead...I think it had alot to do with our little "night on the town"...Im sure this is is not shocking news to most but my body does not seem to be able to absorb a 5 beer night like it used to...I was glad to get to the 20 minute walk portion we used for a cool down.... | ||
Thursday Jul 17 | ||
| Note | |
| unplanned night on the town with Kari...Im not sure what happen, all of a sudden we must have decided we were 25 years old....we blew off our workouts and went to the Wine bar Toast in the warehouse district and then decided to check out the Imperial room. Next it was off to the Dueling Piano bar "Shout" in Block E..caught the drag Queens at the Gay 90's and ended up clubbing and dancing at "Drink" with people who could have been my kids...
got some great party pictures for our My Space pages : ) got home at 12:30 am on a Thursday night and Kari was back up at 5am for work....I slept in for 2 more hours...we are not likely to make this a habit.... | ||
| C • keep up the good work 8 | ||
Wednesday Jul 16 | ||
| Triathlon Bike 58:31 [3] | |
| ahr:129 weight:172.8lbs | ||
| Took the Cervelo down the Greenway and back.....
Ive noticed that my neck gets stiff looking over the aero bars because I havent done this alot.... boy, this bike feels fast since I am used to my mt bike these days...JJ if you want to take it for a spin let me know.....what size shoe do you wear? I have the Heart of the Lakes Traithlon on Sunday...I was supposed prepare myself a bit more for this race that I have done many times the last 13 years.....I should be able to measure Old self against my younger version of 7-15 years ago...I know my run times are going to be a bit ugly but I might be able to stay close to my former self in the swim and bike... The practice Urban AR event is shaping up nicely....should get at least 30 people out....I have a bit of detail work to do, check a few control locations and then produce the maps....and pick the place to go for a beer afterwards...should be a good workout and time for all.... | ||
Tuesday Jul 15 | ||
| Note | |
| weight:172.4lbs | ||
| Triathlon Bike 55:06 [4] | |
| I suprised I still know how to ride this bike...I don seem to be on it that much......I have the Heart of the Lakes Sprint Triathlon this Sunday and promised myself I would ride it twice before Sunday...did the Hopkins/Cedar Lake loop in 37:32 but there was a major detour that likely cost me a minute.....I think that may be a new record for me...I was able to do a decent job turning over a bigger gear.... | ||
| Mt Bike 8:00 [1] | |
| Bike to and from Wirth Lake to meet Todd for final vetting of sprint course.... | ||
Monday Jul 14 | ||
| Swimming 30:37 [3] | |
| 5x100 in 1:27 on 2:00...
then 5x50 in :40 with :40 rest.... then 2x200 in 2:57 with 1:00 rest... | ||
| C • 11:00 pm training 5 | ||
Sunday Jul 13 | ||
| Note | |
| weight:170.8lbs | ||
| Kari and I walk for 2 unlogged hours around Calhoun and Lake of the Isles.....the weather was so nice we just kept going and did about 5.5 miles........stopped in at Barbettes Bastille day celebration...some fun freaky people... | ||
Saturday Jul 12 | ||
| Orienteering 24:57 [4] | |
| Adventure O...really did not feel we had as good a race as we should have....even though we purposedly tied Dan and Rebecca for 1st place in 2 person coed (we worked together after the initial O course and Mt bike....we linked up on the paddle and just agreed to go together) we made two major mistakes, on a day filled with major mistakes from most/many teams....our good sections were just better than most....I was "done" at the end....averaged 134 for the entire event (noticed my HR was not recording at times so this might be artificially low...)
begining O section....picked up CP1 in good fashion but ran down a wrong trail for a 4/5 minute? error on the way to CP2...but after running back to the TA it seems many teams had more trouble with CP2, 1st 2 person coed was in front of us..Dan and Rebecca were behind us...wierd...they left CP 1 before us and ran ahead......fast transition, off on the bikes.... | ||
| Mt Bike 53:43 [4] | |
| Our best section....moved right through it...no mistakes on navigation and Kari bikes well.....we broke away from many teams and I believe we were the 4th team overall at this point... | ||
| Paddling 1:55:44 [2] | |
| time includes 10 minutes to prep kayak....
got to the first kayak cp in short order...then on the 2nd CP we got out on our next portage and ended up in the wrong small lake!...after paddling around and it not making sense...a lot of teams joined us in our futility.....therefore negating our good bike leg....although the 1st coed team fell victim also and we caught up with them....after appx 25 minutes? of wasted time we got in the right leg after a very rough portage and Dan and Rebecca paddle up...ha!...now its the three top 3 coed teams all bunched all in a row with about 9 other kayaks with us in a line..... ..now we have a train of teams swamp whacking and paddling....VERY rough portages...mud, logs, swamp grass everywhere...very difficult to look at the map during this section...we decide in the swamp to work with Dan dnd Rebecca to the finish... ...at some point the other 2 person coed team does not follow Dan and Rebecca and us through the swamp path...we look back and they are gone....weird.... | ||
| C • compass 12 | ||
| Orienteering race 3:26:53 [3] | |
| includes 10 minutes to clean kayak....we run the road a bit and then cut in to get the CP at "Pikes PeaK" (cute Ian)...stickers galore....and then run the road and trails to the next two cutting in and collecting them without a bobble...I figure this is where the race will be determined as the leaves are VERY thick...navigation is tough and teams without navigation expereince are going to get lost quickly...we then bushwhack to the next two very difficult controls and are on our way to 14 knowing we are doing well with the other coed team behind us somewhere (and their last name is Bullard so they cant be all bad :) )...and then comes 14...looks like no problem on the map...and island control where we will get wet....
unfortunately, we take an unmarked trail that is 15 meters from the right trail and spend another 30 minutes trying to figure out we are at the wrong lake before backtracking to find the mapped correct trail only 15 meters to the east....bummer....lots of other teams join us on this mistake.... we arent sure where we are at now but we regroup, swim to the island and then proceed to bushwhack and nail 15 which gives others fits.....I dont know where we stand now but with this course any thing could happen so we just keep moving.. we drag ourselves back in to the TA with our bikes knowing that we will be short coursed | ||
| C • trail? 6 | ||
| C • Pikes peak 2 | ||
| Mt Bike race 1:32:21 [3] | |
| We are all dead...actually hoping for a short course and not to have to do the rest of the course...get CP 16...get to the way point and are instructed to short course by getting TA4 and pick up CP22 near the finish.... we punch TA 4...we are all tired and make a group decision to blow off CP22 and head to the finish figuring its not going to make any difference in the rankings in our division....
finish in 8:13:28 and find out that despite an hour in mistakes we tie for first in our division with Dan and Rebecca.... Thanks to Ian, Mike Julia and all the volunteers that traveled a long way to put on this event for us....it was a tough day but appreciate all the work that went in to it..... | ||
Friday Jul 11 | ||
| Note | |
| weight:171lbs | ||
| Orienteering 25:00 [1] ** | |
| vetted the Wirth Sprint....hiked...took over an hour but only logged 25 minutes since it seemed that this was the up hill part... | ||
Thursday Jul 10 | ||
| Note | |
| weight:170.8lbs | ||
Wednesday Jul 9 | ||
| Note | |
| weight:172.2lbs | ||
| Swimming 25:59 [3] | |
| open water wet suit swim in Cedar Lake....part of my prep for a possible Harding "war in the shore" swim off...... .9 miles?...pure estimate... | ||
| Note | |
| columbine and Pikes Peak climb pix...
http://share.shutterfly.com/action/welcome?sid=0Aa... | ||
| Note | |
| hiking the 14er Quandary Peak pix....
http://share.shutterfly.com/action/pictures?a=67b0... | ||
| Mt Bike 56:39 [3] | |
| ahr:126 | ||
| two loops of Wirth with Kari...21:00 and 19:07....going pretty easy....nice night out... | ||
Tuesday Jul 8 | ||
| Note | |
| weight:174.6lbs | ||
| ha!....I just get back to town and look what I started....
where have I been?....high altitude training in Colorado including some time in Colorado Springs home of the Olympic Training center..thats got to trump AR prep training..... and by the way Ian, its 450 yards not meters so that has got to give you some hope.... we may have to set up a head to head show down..... Im up for that....OTNT special?... and based on times I think it would be a close race... | ||
| C • Hi altitude training? 1 | ||
| C • MNOC Race 13 | ||
| Run 28:35 [3] | |
| ahr:125 | ||
| run and cool down walk with Kari around neighborhood... | ||
| Run 15:00 [4] | |
| ahr:155 | ||
| tougher part of run on big hill at tough tempo pace as Kari and I pushed each other.... | ||
Monday Jul 7 | ||
| Note | |
| traveled from Breckenridge to Denver with stops in Idaho Springs and another small mountain town....fly back to the Twin Cities...
climbed 12,000 ft in 6 days....not bad... | ||
Sunday Jul 6 | ||
| Hike 4:56:40 [3] 6.6 mi (44:57 / mi) +1007m 18:57 / km | |
| ahr:124 | ||
| we got up early and got to the Quandry trail head at 6am...Kari is not fond of lightening on the summit so we want to get up and down early....this was the first time we have used our hiking poles and I am glad to have them...I knew that it might help my normal Frankenstein balance....secretly I also figured if I got a bit light headed and unsteady that the poles would help...
I am hoping that the Pike climb and being at higher altitude last night will help with my altitude problems and as we started out things do seem to be going better... todays task was a 6.6 mile round trip with 3305 ft of elevation gain topping out at 14,265, 13th highest peak in Colorado but one of the more doable 14ers.... as we climbed through tree line I was feeling decent but still slowed Kari down who was doing very well... ...we moved up a long ridge spine above treeline that went on forever and included a false summit and some patchy snowfields and after 2:48 (and a 129 HR avg on the way up) we reached the summit and enjoyed the view....I was a little light headed but ws doing much better than Pikes...climbing this 14er was fantastic and after a few pictures and 12 minutes at the summit we beat our way down as an "ant line" of hikers were moving up after later starts.... the clouds started rolling in as we moved down with alot more speed than we moved up and we felt good about our early start...my hiking poles aided my balance and once down below tree line and off the rocky scree and talus we practically jogged to the bottom (117 HR avg on the way down).... a fantastic day that whet our appetites for more of these adventures in the future... | ||
Saturday Jul 5 | ||
| Note | |
| Celebrated our first anniversary with a drive to Breckinridge....great drive through the mountains that we really enjoyed...stopping here and there...
Kari voiced her concern on my desire to climb Quandry Peak after my performance on Pikes knowing that if I get sick there is no car waiting at the summit....I want to do it but have two lesser back up hikes if I cant convince her... we spot the trail head for Quandry Peak and get a great view of the entire route and I notice Kari's attitude change from apprehension to excitement...we are good to go... we bop around Breckenridge and hope for good weather for tomorrows hike.... as we go to bed I am having trouble breathing...and dont sleep well....this is so weird....I have never had this much problems with altitude and it bugs me that I cant get it together at 9500 ft.... at 1:30 am I remember my breathing getting much better...strange... | ||
| C • Altitude 4 | ||
Friday Jul 4 | ||
| Hike 7:00:15 [3] 12.6 mi (33:20 / mi) +2289m 13:15 / km | |
| ahr:134 | ||
| July 4th and Kari and I are ready to celebrate the holiday with an ascent up Pikes Peak along with my younger Brother...
..sure the Barr trail is not very techinical and the summit is full of your grandparents and tourist whos idea of "climbing" Pikes Peak is driving up in the car, but you still can't get around the fact that is 14,110 ft of altitude, 12.6 miles and 7510 ft of elevation gain. The most of any peak in Colorado.... ..as we start the hike I can feel the effort immediately as the Barr trail climbs switchbacks...after about an hour I am already feeling a just a bit queasy...not a good sign......Kari and my Brother are having an easy time of it. My Brother has gone up and down Pikes in 10 hours in the last year and this pace is a walk for him.... ...after 2:31 we are at Barr camp, still under tree line I am really feeling it....we stop and rest as I try to drink fluids and take in calories as I figure based on our time we will be at the top in 5:00 to 5:30.....I was wrong..... after an 18 minute rest we are back at it.... as we reach the last massive peak the trail switch backs and climbs sharply....I am in the weeds....needing to stop and rest more frequently as the nausea slows me and my heart rate is pounding in my ears....Kari and my Brother wait patiently....they are unaffected and having an easy time of it....Kari keeps asking me if we should keep going up.....I just let her know "we are going to the top"... ...up the 16 Golden Steps, the last mile takes me an angonizing 50 minutes to an hour as me and two other guys near us are suffering a similar fate...now each switchbacks requires a rock lean and gasp until the nausea recedes to a tolerable level and I literally wobble another 100 meters before I repeat the process...the other two guys near us never pass me but use my pause as a signal to do the same...."Weebles wobble but they dont fall down" and despite my unsteady gate I finally push over the top and finally go into the snack bar and put my head down on the table and wait....it felt good to stop.... My Sister in law and 8 year old niece, who drove to the top, collect us and we take the obligatory summit picture and take the highway down....as I begin to feel better with every foot we descend.... ...it took alot longer than I expected but I was glad we made our goal to get to the top... | ||
Thursday Jul 3 | ||
| Hike 1:19:46 [2] 2.45 mi (32:33 / mi) | |
| drove to Colorado Springs to visit my brothers family and he took us on a hike of the Columbine trail...we wanted a short hike and actually went longer that we wanted...
..took the mid Columbine trail to the end and then walked back to the car....(logged hike only)...2.45 miles with 500 ft elevation gain I felt slightly off as I tried to assess if altitude is going to be a factor...Kari had no problems and my Brother, who is a good athlete, was cruising easliy.... Pikes Peak tomorrow....should be interesting..... | ||
Wednesday Jul 2 | ||
| Note | |
| fly to Denver for top secret high altitude training.....
visited with Kari's good friend Rachel and her new baby..... | ||
| Hike 1:18:29 [2] 4.4 mi (17:50 / mi) | |
| ahr:117 | ||
| Rapid hike/jog In the Denver foothills with Kari, Red Rocks /Morrison slide loop....a warm up hike to prepare for our goal of knocking off Pikes Peak and Quandry Peak (two 14ers) in 5 days...
4.4 miles.....elevation gain 660 ft.... nice scenery and view of Denver.... afterwards we toured the Red Rocks amplitheater and had lunch in Morrison...nice start to the vacation | ||
Tuesday Jul 1 | ||
| Swimming 21:48 [4] | |
| weight:172lbs | ||
| it was time for my yearly 450 yard time trial...I have gotten 10 swim workouts under my belt and was inspired by the Olympic swim qualifier on TV to give it a go. Last year I went 6:42? and I was hoping to keep it under 6:45 this year. I warm up with 3x100 in 1:26, 1:28, and 1:27 with a full minute rest...then 2x50 in :40 and :42....I rested 2:30 and then pushed off the wall ready to give it my best effort...I started fast and managed to keep up the tempo and by the last lap I was still feeling good and pushed towards home....I punched my watch as soon as I touched out and looked at my watch which read 6:38.82.....I was very happy, I managed to dip under 6:40 and averaged under 1:29/100...more than I had expected. I would have been happy with that time 5 years ago...
pulled myself out of the pool smiling and wondering...."I wonder how Ian would fair in a straight out 450 yard swim time trial?"....could he beat 6:38?.....well Ian? | ||
| C • swim challenge 11 | ||
| Mt Bike (road) 56:20 [2] | |
| Kari and I biked to "the Loop" in the warehouse district for dinner and then headed home after a couple beers and a burger....we are on vacation so we told ourselves we desrved it.....biked back home and did a quick loop of the triloppet bike course trails on the souths side of 55...doing a bit of hooting and hollering on the way home.... | ||
| weight machine 10:00 [1] | |
| push ups and sit ups... | ||