Training Archive: O Steve!In the 7 days ending 2008-06-22:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Jun 22 | ||
| Mt Bike (road) 42:31 [1] | |
| Kari and I rode our bikes to Cuppa Java for breakfast and then to Calhoun to paddle... | ||
| Paddling 57:26 [1] | |
| ahr:108 | ||
| Kari and I rented a Canoe on Calhoun and did a practice paddled in a canoe...technique practice.... | ||
| Paddling 22:24 [1] | |
| bike back home after paddle...went very easy... | ||
Saturday Jun 21 | ||
| Swimming 13:07 [3] | |
| ahr:144 weight:173.2lbs | ||
| Lake Minnetonka Triathlon....good swim time.....navigated well and was able to handle some mild rocking waves well ..apparently some of the field swam inside a bouy in the semi circle swim....61st of 399 in the swim...not bad considering this is only my 10th swimming session of the year....looks like my "it takes me 10 swim workouts to get some decent swim speed back" theory is holding pretty well.... | ||
| transitions 1:27 [3] | |
| ahr:162 | ||
| had to take wetsuit off ankles with my thumbs but overall pretty quick.. | ||
| Triathlon Bike 43:05 [4] 15.0 mi (2:52 / mi) | |
| ahr:161 | ||
| Moved along pretty well on the bike averaging just under 21mph average speed...as always I bogged on the hills but flew by people on the down hills....I was going about 95%....decided not to go totally all out since this was my first effort of the year.. | ||
| transitions 42 [4] | |
| ...note to self: dont leave your albuterol inhaler inside your racing flats because when you stuff your foot in your shoes at T2 and feel a large plastic inhaler it messes up you very smooth professional transition...lost about :08 here to pull out the inhaler and put my foot back in.... | ||
| Run race 23:54 [4] 3.0 mi (7:57 / mi) vdot: 38.7 | |
| ahr:168 | ||
| felt pretty good on the flat out and back run.....again I might have pushed and taken off another :20 but just did not have the motivation to peg the meter...got to a good hard pace and decided to just hold it and maintain to the finish......146th of 399 on the run.....typical that its always my weakest leg.... | ||
| Note | |
| overall time was 1:22:13 with a heart rate average was 160 which was likely 4 beats below what I might be able to do if I go to the max.....
finished 69th of 399 and 6th of 21 in the 50-55 AG..... overall pretty pleased after fretting about my lack of specific training for swim triathlons and I enjoyed myself....its a different animal of pure speed and pain mgt when compared to Orienteering and Adv Racing, and I find myself not as compelled to race swim triathons as I have in the past but I still have a good time and manage to do pretty good for me without focusing my training on them.....so I will continue to make them a part of my summer schedule along with a variety of other endurance events and adventure travel opportunities....I have 2 more scheduled this summer... | ||
| Mt Bike (road) 2:47:08 [3] | |
| ahr:123 | ||
| after the triathlon, Kari and I decided to use all the daylight of the longest day of the year and go for a longer bike ride....we rode to Hopkins and ate lunch on main street and then on to Excelsior where we tood a walk and ate ice cream....we then biked back home....we ended up riding just under 37 miles.....my legs were kinda fried from racing that morning but Kari took the lead going home and I slipped into her draft..... | ||
Friday Jun 20 | ||
| Mt Bike 54:52 [3] | |
| ahr:125 | ||
| two laps of Wirth in 20:07 and 19:01....easy cruise just getting some time in before racing tomorrow.... | ||
Thursday Jun 19 | ||
| weight machine 20:41 [1] | |
| weight:174.2lbs | ||
| 2 sets/ light weights/15-20 reps....arms only | ||
| Triathlon Bike 14:04 [3] | |
| put the race wheels on and took it for a "check out" spin.....the bike is ready to go but the rider may be suspect for Saturday... | ||
Wednesday Jun 18 | ||
| Swimming 30:33 [4] | |
| warm up with 2x200 with 1:00 rest:
2:57 3:00 2:00 rest 1x100: 1:31 1:00 rest and then 3x300 with 1:00 rest in: 4:31 4:28 4:29 not bad...hoping to be able to swim 1:30/100 pace in 1/4 to 1/2 mile triathlon swims..... | ||
| Triathlon Bike 53:10 [3] | |
| ahr:144 | ||
| biked the cedar and greenway trails with a mushy back tire that was leaking air...got a good workout on only my 2nd tri bike of the season....I dont feel ready to bike hard on it Saturday at the Minnetonka Triathlon but its a little late to do much about it..... | ||
Tuesday Jun 17 | ||
| Run 45:00 [3] | |
| Run around my brothers neighborhood in Charlotte with Kari...sweaty run... | ||
| C • Looks like a great trip 10 | ||
Monday Jun 16 | ||
| Climbing 30:00 [2] | |
| climbing on a play structure with nice and nephew and brother....counted 30 minutes of 1 hour... | ||