Saint Charles,IL 
Run
  • 1h 35m 29s
  • 13.20 miles
  • 07m 14s /Mi

( Chip time 1:35:15, garmin time/distance above)

Kapow. Knocked off another PR, and it's still at the beginning of the season. :) Improved my Cary time from a month ago by over 6 minutes. Not having hills helps, so does having a few more miles in my legs.

This was a great race all around. Good town, lots of local support, scenic and interesting course. And just about the right size of participants.

Stayed under my LTHR (if that's still 169) until the last half mile kick. Didn't quite knock off my goal of sub-1:35, but at least I know what BQ pace needs to be. Just gotta double the distance now. :)

Unnofficial results (aka Garmin) has me at 1:35.  We'll see what chip time says once results are up.

Looks like Kelly BQ'ed, but she's right on the bubble.  Need to see chip results to be sure.  Pins and needles while we wait to find out, but based on her garmin time, she made it.  Keeping fingers crossed for the chip results to match.  :)

Whizzzzzz had a good race, no crying was involved, and knocked a solid chunk of time off her Cary 1/2 time.

Alaina and Ryan had good races.  Ryan looked like I felt after my first marathon, but he was about a 1/2 hour faster than I was at my first!  Yipes!  Alaina smoked in with a 3:15 or so.  Amazing.  She pretty much ran the same pace I did, but over twice the distance!

Our friend Peter BQ'ed with a 3:19.  Finished with his sons running in with him.  That was cool to see him hit his goal!

All around, this was  a good race, and a fun weekend ( well, fun day? ).  Packing up and heading back to Chicago now.

I've got a 3:30 bike ride in Bull Valley tomorrow morning.  Just what my legs need.  :)  Good thing I have a recovery day Monday, and already have a massage booked.  :D

 


It's official, Kelly BQ'ed.  With 49 seconds to spare.  :) 

 

 

And I didn't quite break my 1:35 goal, but I sure came close.  Now, I only have to keep that pace over twice the distance to get my BQ.  :D

Chris Parker
bib number: 8636
age: 33
gender: M
location: Algonquin, IL
overall place: 153 out of 3582
division place: 18 out of 226
gender place: 140 out of 1571
time: 1:35:15
pace: 7:17
gun time: 1:35:29

 

 

Run
  • 53m 43s
  • 6.86 miles
  • 07m 50s /Mi

10' zone1
4x(30" stride, 90" walk)
5(1km, 1' jog recovery)
10' zone1

Pretty darn consistent on the 1k intervals. :)

Swim
  • 55m
  • 3000.00 meters
  • 01m 50s /100 meters

350 Free
50 Breast
50 Back
4x150 (@50 1 arm, 2r/2l, c/up)
6x300 on 5:10 (finished 4:55-5:00)
150 Stroke

Bike
  • 1h 35m
  • 27.11 miles
  • 17.12 Mi/hr

15' zone1
10' zone5 (Pav 267, Pnorm 279 watts, HRav 160)
10' zone2
20' zone4 + 10x(20" @ 330watts) (Pav 229, Pnorm 241, HRav 150)
15' zone2
4xHill Repeat 55 cdc, 2' recovery
15' zone1

Entire workout (177 watts):
Duration: 1:35:33 (1:36:39)
Work: 1013 kJ
TSS: 106.2 (intensity factor 0.819)
Norm Power: 221
VI: 1.25
Pw:HR: 14.98%
Pa:HR: 11.62%
Distance: 27.114 mi
Min Max Avg
Power: 0 893 177 watts
Heart Rate: 75 169 135 bpm
Cadence: 29 120 77 rpm
Speed: 2.5 37.5 17.1 mph

Working from home today.

Swim at lunch, and a bike ride with hill repeats this afternoon.  Yay!  :)


Wow.  My dad ( crazyyeti ) is becoming a monster on the bike.  100 miles month to date.  That's more than me!  Yikes!  :)  He's training for Ride the Rockies.  A 6 day, 380 mile journey through the Rocky Mountains.  Includes several passes, and obviously lots of climbing and riding at elevation.  Rock on Dad!  :)  

 

Run
  • 58m
  • 7.49 miles
  • 07m 44s /Mi

10' zone1
4x(30" stride, 1' walk)
32' @ 7:17 pace
10' zone1

Ran at the Forest Preserve near work. Then drove home. Now to jump on the trainer for a quick 40' spin.

Bike
  • 40m
  • 12.50 miles
  • 18.75 Mi/hr

Entire workout (182 watts):
Duration: 40:00
Work: 406 kJ
TSS: 112.1 (intensity factor 1.297)
Norm Power: 344 (what?)
VI: 2.03
Pw:HR: 4.4%
Pa:HR: 6.54%
Distance: 12.499 mi
Min Max Avg
Power: 0 2003 169 watts (uhh no)
Heart Rate: 89 151 133 bpm
Cadence: 2 98 86 rpm
Speed: 0 21.1 18.9 mph

Yeah, so the numbers are a little jacked for peak and normalized power. The stupid CT control unit came unplugged in the middle of the ride and I think that spiked stuff. I *wish* I could throw down 2000 watts. Heh.

10' zone1
20' zone2
10' zone1

Just a nice little spin to loosen up after the run.

A good friend wrote a haiku for Taetum:

 

She's an angel now.

Warm eyes, long tongue, silky fur.

From the clouds above she smiles.

 

Tateum 

 

Miss you sweet girl.  :)

Swim
  • 1h 05m
  • 3600.00 meters
  • 01m 49s /100 meters

4x100 Alt Free/Back
100 IM
200 Fist+Pull
5x100 Band
6x150 Free, Descend Within
1300 Max Pace Free, Broken (700, Rest 10", 400, Rest 30", 200)
200 Stroke

Busted out a 3:02 for the last 200 of the 1300 Max. Yeah!

Got a 3600M swim on tap today.  Woot!  :)

 

Which is good, since there's snow and ice on the ground outside.  WTF?!

Run
  • 1h 04m
  • 8.03 miles
  • 07m 58s /Mi

Holy wind! Heading uphill into a 20-25mph wind is uhm... kinda hard. Was at LT at not even holding an 8:00 pace! Oi. Well, just another solid day of training to make me stronger. :)

  • Health data: Hours slept: 9.5

coredump's Training Log


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