Training Archive: O Steve!In the 7 days ending 2008-07-20:
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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 | ||