Big Steve's Group (Year Two) - CLOSED (Page 15)

I'll be at about 125 miles on the bike this week. What was the goal? 2012 miles? Let's get on the trainer everybody!

Nice totals again last week. People are really picking up the volume.

No worries!

With Kathy out thats 125 miles each person right? Woohoo lets get it done, 8 days left thats under 20 miles a day.

I have to leave the house @ 7 AM for a flight tomorrow.....alarm clock is set for 4:15 to get my CT ride in.  I'm thinking of starting an airline called TriAir , filled with bikes on trainers, treadmills and showers so us addicts can finally make good use of air travel. I'm sick of PowerPoint 

Who needs showers?

Count me in for the 125 miles. Since I had a bummer week I'll kick it up a notch and do everything I can.

Here are my totals for the week of January 16th. I had the first day of the week set to Sunday originally, so I probably screwed up my previous totals.

 The week of January 9th:

 The week of January 2nd:

 The numbers listed above for swimming are in metres, not yards.

Good CT ride this morning.  HRM crapped out for some reason

	1h 07m 25.20 miles 22.57 Mi/hr
Avg Pwr: 142 Max Pwr: 346  Cad: 76

67 minutes and 3200 yards in the pool followed by a 4 mile recovery run at 9:59/mile and 127 average heart rate this morning.

100 free
200 2X100 pull with paddles on :05 RI
50 kick with fins
600 free every 4th length breast
100 4X25 corkscrew pull buoy
300 4X75 (25 pull buoy @ ankles/50 free)
50 free
250 2x125 @2:30
500 4X125 @2
450 6X75 @1:30 desc 1-3 4-6
400 8X50 @2 desc 1-4 5-8
200 free
3200

5.03 mile run last night after a quick "Elizabeth" Crossfit workout.

Tonight is another swim session and some time on the trainer.

This is kinda like a "Hell Week" No matter what your normal workout for the day is we need to do 25 miles everyday to make our goal. I love it.

No excuses baby!

I sooo want to contribute to the bike miles.  Since I am doing a spin class once a week for 45 minutes do you think we can estimate the miles?  That is the only biking my coach wants me to do right now.

Besides the spin class this morning, this was what I did running.

1.5 easy miles

1 mile at 9:30 pace

5 minute recovery

1200 @ 7:00 

4 minute recovery

800 @ 4:20

3 minute recovery

400 @ 2:00

1.5 mile cooldown

Yes!  We need all the miles we can get

When I did spin classes I could do 19.5 mph most days on a mostly flat course. On hilly courses I was closer to 17 or 18mph depending on the hills. So I went off the class. If it is alot of sprints and flats 19.5 alot of hills 17 mph. You get the idea

I'm getting better at knowing when it's mental and when it's physical. Sunday as I had previously posted I rode for 3:15 and wanted to quit a dozen times. I knew it was mental and the last 1:15 was so much better than the previous two hours because I knew I was in the home stretch.

This morning was interval days. I could tell in the warm up the legs were fatigued but I made it through the heavy intervals and actually did pretty good. However when I got to my longer intervals it just wasn't there for me today. I was trying to maintain 275 watts and 95 cadence which normally I can do for intervals of 5 minutes to 20 minutes. I barely made the first 5 minute interval. The second I made 4 minutes. So I switched gears and went to a higher RPM hoping the next would be better and it wasn't.

Finally at 1:15 I said to myself OK screw this just get locked in and do this. At 1:16 not being able to maintain 275 watts for the full minute I hopped off. Psychologically I might have termed this admitting defeat in the past. But now I consider it realizing it wasn't training any longer but simply breaking my body down and doing damage not being productive.

The final stats aren't awful. 1:16, 24.26 miles, 19.15 MPH, 240 average watts, 564 max watts, 134 average heart rate, 152 max heart rate and 86 average cadence.

However my last interval workout was 1:45, 34.06 miles, 19.46 MPH, 248 aveage watts, 503 max watts, 137 average heart rate, 157 max heart rate and 87 average cadence.

I did push a little harder on the heavy intervals today which probably took the starch out of me quicker. I maintained 500+ watts twice for 20 seconds and 400+ watts 4 times for 30 seconds so that was good.

Overall I'm not shocked with this result because I pushed really hard on my long bike on Sunday and my tempo run on Monday.

I'll have to make up the miles I lost today at a lower intensity tomorow somehow. I'm at that point schedule wise where I really don't know how I can fit any more training in. I can extend existing sessions but cannot add additional sessions.

Anyway if you have a session like this realize it's the physical and don't beat yourself up about it. I'm fine with my decision today and very happy I fought through the mental on Sunday.

My challenge... RBS for about 2Hrs all while travelling and in a hotel plus a full workday.  Complete.  Awesome.  Maybe in a few months, I'll actually be able to do that at intensity...

garrunning - 2012-01-23 9:13 PM Put in a little time on the trainer tonight and finally made it past the 1 hour point. I had 24 miles in 1 1/2 hours avg cadence 81 max 95. power avg 167 max 211 kept the heart rate low for an avg of 110 max 145. I felt good but it is so hard not to just light it up and go. This whole slow training is taking some getting use to. 7 days 101 miles left for me, although I don't know if Chantal13 totals are in the books yet so we might need less. Either way I am doing 125 this week, MUST KEEP UP WITH SCOTT

My totals aren't in there yet, so we'll need a bit less.  That's good news, right? 

I didn't mention this before, but I tried my first Sufferfest video (Local Hero) last Friday.  It was pretty fun and a bit difficult.  I think that I'm going to do that ride every once in a while just for variety. I must say that I'm liking TrainerRoad in conjunction with videos on Netflix or DVDs.  The trainer is much less boring than it was.

It's great how much I seem to have improved over the past three weeks.  Starting something new is always lots of fun because you make huge improvements in a such a short period of time.

Ride Details - Strava

After yesterday trainer ride, hoped on a plane to Seattle and was back in NJ today @ 3:30.  11 hrs of flying for a 2 hour meeting. Fun.  Got to the pool around 6:30 and realized that I put bike shorts in the gym bag.  Not Tri shorts, but FULLY padded bike shorts.  There was no way I was going home so I just dealt with it.  Looked and felt ridiculous but got in most of the workout. 2200 yards, 45 minutes.  It felt like swimming in a fully loaded diaper (sorry for the graphic).   Fought through the travel exhaustion and got back on the trainer for a recover ride, after all this is hell week and we have a goal to meet!

	1h 00m 26.60 miles 26.60 Mi/hr
Avg Pwr: 136  Cad: 81

 Swim workout.   Fastest  200 was 2:30, was pretty happy with that considering I was pretty tired and swimming in a diaper.

• Warm-up: 200 easy-free, 200 easy-pull, 100 easy-free, 100 kick.
• Main Set:
o 5 X 200 easy on 20 seconds rest
o 4 X 200 a bit quicker on 20 seconds rest
o 3 X 200 even stronger on 20 seconds rest
o 2 X 200 fast on 20 seconds rest
o 1 X 200 best effort.
• Cool Down: 200 easy kick