Saturday Jul 5 |
 | Running long (road) 2:24:25 [3] 15.3 mi (9:26 / mi) +325m 5:30 / km | |
| ahr:118 max:144 slept:8.0 shoes: Asics GT 2110 |
| Family day. we went over to the tall ships celebration in Tacoma. I ran home. All pavement and my joints are feeling it. Needed to get in some hours and this was the only way to do it. Good run. Went through the back alleys of Tacoma.
AHR was very low. I think that my body is fatigued and i just didn't have it in my to go faster. I would expect to be able to push 8 min/,ile at a 125-30 AHR which is a recovery type rate. I must be getting old.
tracks are here
http://www.everytrail.com/view_trip.php?trip_id=27... |
Friday Jul 4 |
| Kayaking long (sea kayak) 4:03:00 [3] 19.7 mi (12:20 / mi) | |
| slept:8.0 |
| Paddled McNiell Isl with Hayes in the necky double. nice day seemed like the tide was against us 75% of the time. Needed lots of breaks. I need to do more long paddles.
http://www.everytrail.com/view_trip.php?trip_id=27... |
Thursday Jul 3 |
| bike long (road) 3:52:25 [3] 67.45 mi (3:25 / mi) +1225m 2:02 / km | |
| ahr:117 max:146 rhr:46 slept:8.0 shoes: Michellin Race/FSA RD-600 |
| ride with Hayes. Legs were pretty tired from the last few day. just ried to not fall too far behind on the hills and stay in the draft. great weather/ride checked out some new routes. |
| Kayaking race (surf ski) 47:09 [5] 5.1 mi (9:15 / mi) | |
| ahr:128 max:140 |
| Went up to the thurs night kayak race. What a great deal $5 for a race and a great boat. I used the epic v10 sport. I didn't check the tightness of the pedal cords and on the way out to the bouy I had alot of problems with the pedals. got it fixed at the turn and rocked it back for a reverse split.
splits
23:52 AHR 126
23:17 AHR 130
the beginning included a few seconds before the start. I am fairly confident the my LT is 130. This is pretty consistent with the erg work I did last year.
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Wednesday Jul 2 |
| Running intervals (soccer) 1:00:00 [4] | |
| |
| great soccer session but very hot |
| bike warm up/down (mountain) 25:00 [3] 2.5 mi (10:00 / mi) | |
| |
| warm up before race |
| bike race (mountain) 1:13:00 [5] 9.75 mi (7:29 / mi) +300m 4:15 / km | |
| ahr:150 max:170 |
| ran seattle errands which one of them was to pick up the new bike. Stopped at weds night world champs for the race. Thought I would go easy to break in the bike but couldn't help myself. The bike is unbelievable. Not as compact as the last turner and I need to get used to the slightly different geometry. Also I had problems remembering which way to spin the grip shifts (which are way better than my old triggers) My olny complaint is that they didn't check the air in the rear shock and after bottoming out the cranks a number of times I thought WTF and noticed that the rear shock was bottomed out.
I pushed hard out of the start but didn't go for the hole shot. Passed a bunch the first few laps and didn't get lapped. I lapped my watch about halfway through my AHR was 155 in the first half and 145 the second. I was worked and on the last lap when it was clear that I wasn't going to gain or loose spots, I backed off a bit to protect the shock and cranks. |
| |
| C • fox rear suspension 1 |
Tuesday Jul 1 |
| bike (road) 2:58:57 [4] 51.5 mi (3:29 / mi) +1140m 2:01 / km | |
| ahr:122 max:155 shoes: Michellin Race/FSA RD-600 |
| big loop had a few stops for calls from home and stop lights so my AHR is a bit low. attacked the hills hard. Tried to leave it all on each hill. |
Monday Jun 30 |
| bike intervals (spin class) 43:26 [4] | |
| ahr:127 max:156 slept:6.0 weight:174.5lbs |
| good spin class. I was well rested so i worked real hard |
| Kayaking (sea kayak) 2:20:00 [3] 12.05 mi (11:36 / mi) | |
| ahr:96 max:112 |
| Nice paddle around fox isl. weather was great. not as many crazy boaters as yesterday but still enough out to make it interesting |
Gig Harbor, WA
70 F
10%
75 F
20%