Training Archive: O Steve!In the 7 days ending 2008-08-03:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
| ||||||||||||
| M | T | W | H | F | S | S | ||||||||||
Sunday Aug 3 | ||
| Swimming 5:20 [3] | |
| Swim warm up for the Brewhouse sprint Triathlon...Ive learned that despite the rush, a good swim warmup helps me swim faster in the race....
I was going into this race hoping to beat last years run and bike times (I never include swim times since bouy placement varies so much from year to year) and place in my Age group.. | ||
| Swimming 10:26 [4] | |
| ahr:146 | ||
| start in the second heat and I get a clean start...draft soe bubbles for just a bit and I am appx. 4th in the heat (non elite men 30+) at the first turn bouy and get a clean line...on the last leg I pick up a draft from a slighly faster swimming who slid by me and I ride that for about a third of the race distance....I take a spit when I stand and I am 2 minutes faster than last year but I doubt the distance was the same for the stated .33 mile swim....feels like a good start.... | ||
| transitions 1:27 [4] | |
| smooth transition...very long transition area...wetsuit came off quickly since I trimmed it up a bit in the ankles...I was actually..good cyclocross mount... :11 faster than last year... | ||
| Triathlon Bike 28:55 [4] | |
| ahr:169 | ||
| ..I tried to keep the pressure on the whole time and was able to dog fight with two oher guys which kept me motivated....the roads on this course have always been rough and the nose on my seat shifted like it did at the last triathlon despite me tightening the set screw..(gotta take it in to have it looked at)...that did not effect my performance and I felt it was going well...as I head down the back stretch I can see that I am well ahead of last years split of the same course.... went right at a minute faster than last year...figured things were going well and no one passed me...had the 19th best split of 386.... | ||
| transitions 1:48 [4] | |
| no bobbles.....very long run in transition...:01 faster than last year.... | ||
| Run race 19:59 [4] | |
| ahr:175 | ||
| Figured I was having a good race and now just needed to have a solid run split on the 2.5 mile run to reach my goals...
slight uphill to the turnaround I am passed by a "grey hair" and try to stay but thought better of it after :10 at redline....turns out that was first in my Age group but I could not match his pace....I concentrated on pushing hard and not letting up the last slight downhill mile and crossed the line knowing I had a good race....my run spilt was 1:11 faster than last year but I just cant believe it was the same distance on the out and back...did they change the turnaround location?...seems most people ran faster... final time was 1:02:33 over 4 minutes faster than last years 1:06:43...I gotta believe the swim and run were slightly shorter this year as most people went faster....but it was a slightly better performance than last year which was my ultimate goal.... HR avg 167 for the entire event....nice!....shows I really pushed...161 avg last year....154 AHR on the swim, 169 AHR on the bike, 175 AHR on the run....my HR at the finish was 181....dry heaved in the finish chute.. ended up 2nd of 13 in Age Group...29th of 386 finishers in the "minor league" sprint.... nice way to end my swim road triathlon season... | ||
Saturday Aug 2 | ||
| Orienteering 1:45:00 [1] | |
| weight:174.6lbs | ||
| ..setting course at Harley Nature Center in Duluth for next weeks Sons of Norway O thing......I had to totally rework the course I set up due to unmarked trails and inaccurate trail locations on their trail/topo map I was using...makes you thankful when you have an accurate O map to use....
I was out there on the trails for 3:40:25 but decided not to count more than 1:45:00 because of the mild effort....my legs were very tired when I was done making me fear I had burnt out my legs for tomorrow's Triathlon.... | ||
Friday Aug 1 | ||
| Swimming 30:10 [3] | |
| weight:172.4lbs | ||
| mild workout with mid speed intervals with longish rest interval...keeping speed for Sundays race....
5x... 50- rest :20, 100- rest 1:30...times for 50 in :41, 100's in 1:30 repeat 6x40 in :41 rest :40 | ||
| Orienteering 20:06 [1] | |
| picking up 3 controls from the swamp O... | ||
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... | ||