3.15.12 Happy Thursday!

1600m of swimming this morning, 45 min of easy pedaling after work.  Hope muscle issue works it's way out.

Have a great day everyone.

Good luck with the butt muscle.

First brick of the season tonight - 45 minutes hard on the spin bike followed by 6 easy kilometers.

Heh ... last brick of the season, so to speak, in the bag: just 45min/15min.

Good luck   I HATE bricks ... but my race strategy of just winging it on race day wasn't working for some reason!

6am-- 10 mile run. Bike is in shop getting new HED carbon aerobars and basebar installed, so will not be biking for a few days.

65 minutes of Jorge torture. I did it on the stationary at the gym, and the "heart rate too high" warning kept coming up. (Pre-programmed according to your age.) Survived hitting 164 on the hard stuff--uh, that would be both watts and HR, which in my case are oddly close to equal between about 100 and 170!  It always feels so bad during, and so good when you finish! Bit of strength work. Now enjoying the hour or so of feeling good before I totally crash and fall asleep.

I'm  chuffed.   56 miles in 2:00:10.    Just a hair under 28 mph average.  Now I know  there is not a one to one relation betwixt the trainer and the road, but I'm happy anyway.  Faster on the trainer does mean faster on the road.

Just had to crow......  

I can now safely said that I only suck at one of the three disciplines.

I swam intervals this morning at 5AM. I plan to run after work today. The weather has been outstanding here in the Southeast which is great for training for my HIM in May.

Finally back to training after almost a week off. 

Swam 1200 yards this morning in 22 minutes w/ a couple of breaks.  Sets were 450, 200, 4x100 and 3x50.  Tonight I'm going for a slow 7.5 mile run around the lake by my house...  Should be a little over an hour.

Well I got out on the rollerblades at lunch for 45 minutes, first time out since late OCT last year.

Did a nice easy 8 miles, and my lower back complained pretty much from mile 3 till the end LOL,

I can feel those muscle That I haven't used in 6 months getting tight  already.

1 hour on the bike trainer.

short run at 2 miles, but it's what I could squeeze in during the kids swim class.  did manage my first sub 10mm pace at 9.49 on this run, though.

That was on my tri bike.  The trainer is magnetic.  It was a cheap score on eBay. The brand is Overdrive.   I have been training on the bike six days a week for the last four months.   One to two hours a day.   I started on 52x16 and eventually worked down a gear each week or so until I bottomed out on 52x12.   Didn't pay much attention to anything except cadence and time.   I guess I have under estimated my cadence because I though I was usually only going  between 23 to 25 mph.  Finally bought a speedometer and mounted it the two days ago.    I hadn't planned to hammer it so hard.  The stars must have aligned.   If one knows one's cadence then the math is easy to calculate speed.     That's what I have been doing.   Bought the speedometer to check my math.     My top speed was 34.8.  That's close to what I had estimated as my top speed with this gearing.   I have rechecked to see if I had set the computer to the proper tire size.   I have the resistance on the trainer set so the wheel does not spin freely.

I believe I will change my set up to 53x11. 

I sure I'm going to pay for this effort tomorrow.