Saint Charles,IL 
Swim
  • 24m 04s
  • 1950.00 meters
  • 01m 14s /100 meters

SOR Swim/Wade Course

Bike
  • 2h 27m 54s
  • 56.00 miles
  • 22.72 Mi/hr

SOR Bike Course

Run
  • 1h 40m 26s
  • 13.10 miles
  • 07m 40s /Mi

SOR Run Course

Blam!  I said I was bringing my A game to this one.  And I did.

4:36:04 is the time.  15th of 100+ in M30-34.  119th of 1207 starters.  Not too shabby.  :)

Fast swim as there was no wind, and it's a point to point swim, and due to the no wind, that makes it go with the current.  Woot!

Bike was pretty good.  I inadvertently held back the first 20 miles, as my powertap unzeroed itself overnight.  Dangit.  I kept seeing 300's for the watts and thinking that was too much.  In reality, it was probably 250-260.  I finally figured it out on one downhill where I coasted a bit ( when you're coasting at 60 watts, somethings not kosher ).  I re-zeroed on the fly, which meant sitting up for about 30 seconds while I did that.  Then I was on target for the rest of the ride.  Until one big honkin' peloton sucked me up.  I sat up and cursed everyone of them as they went past... "I can't help it..."  "I can't drop them..."  "waaaaaaaaaahhhhhh".  So they all went up the road a bit, but I kept the back end of the group in contact until about mile 50.  Then I dropped the hammer and passed every single one of the fuckers.  Taunted them all the whole way.  Felt good.  I may have exceeded my power budget for that little stretch, but it was either that or keep falling back softpedaling.  Figured I had some extra legs from taking the first 20 a little easier than plan.  Still ended up with about a 2:27 bike split.  Happy with that.  Oh, Schmize and I kept jockeying for position on the bike.  We'd pass, go up the road, then the other would pass....  kept it up for most of the bike.

Run was absolutely solid for the first half.  Sub 7:30's for the first couple miles.  I thought I was chasing Schmize who pipped me out of T2.  Turns out he stopped in a porta potty, so I was actually in front.  He was cooking along, so he passed me back around mile 5'ish.  I gave chase and kept him in sight for a while, but about 8 miles in my legs were starting to complain.  I think I got behind a little on nutrition on the run.  Stomach was getting gurgly, so I laid off the heed for an aid station ( or two? ).  Got right back on it after it cleared, and was able to pick the pace back up for the finish.  Just over 1:40 for the run.  Was trying for a 1:3x run time, but just missed out.

Saw a ton of BTers out there.  Far too many to name.  For those than yelled for me, I heard you.  Thanks!  I was deep in the hurt locker, so I may not have responded much.  :)

Very happy with this race.  It's an 18 minutes PR over my time from Rockman.

Stopped off and picked up some New Glarus on the way home.  A race that great deserves some Spotted Cow.  Laughing

Run
  • 30m 42s
  • 4.00 miles
  • 07m 41s /Mi

10' zone1
10' tempo+fartlek
10' zone1

Bike
  • 47m 23s
  • 13.91 miles
  • 17.61 Mi/hr

15' zone1
3x High Cadence
3x Big Gear @55 rpm
3x Race Pace
15' zone1

Checkout ride. :)

Swim
  • 20m
  • 1000.00 meters
  • 02m /100 meters

OWS on the course. Got out just as it started to sprinkle.

  • Health data: Hours slept: 8
Swim
  • 45m
  • 2500.00 meters
  • 01m 48s /100 meters

100 Breast
800 @4th 50 IM/Scull
200 Pads+Pull
200 Band
200 Alt Sprint/Easy @25
5x100 Descend 1-3, Hold 4,5
100 Back
200 Alt Sprint/Easy @25
200 Stroke

Wham! I'm in some top form going into SOR. I better live up to the expectations I'm setting. :)

Thought I was taking the first of the 5x100 descending easy. 1:30. Ooops! Okay, fine. 1:25. That's descending. 1:20. Hmm, this is going to be interesting. 1:20. Holding! 1:20. BAM! Last one hurt, but I did it.

Hopefully Brett won't read this, because when I exceed expectations, that has a tendency to become the new expectation. ;)

Swim on tap for today, and more core/cankle work.  Light day.  I guess this is my taper day.  ;)

Think I may take a 1/2 day of vacation this afternoon, as I have a bunch of errands to run before heading up to Racine tomorrow.


Took the 1/2 day of vacation and got the errands done.  Replaced headlight that was out.  Replaced tailight that was out.  Got stuff from bike shop (Wheel Werks in Crystal Lake).  Bob ( the owner ) is going to be up at Racine, camped out with a cooler of beer to heckle us on the run.  :)  Hit up the Running Depot too, to get some Roctane for the weekend (I love that stuff!).  Stripped the bike down a bit and cleaned it all up.  It's all shiny and ready to rock.

My refill jug/pouch of Infinit ( Dumpster Mix! ) showed up too.  Yay.  So I will be properly equipped and fueled for SOR.  Now I just need to show up and blow the doors off.  I'm thinking this Volume Taper is agreeing with me.  :D

Bike
  • 4h 01m 19s
  • 79.28 miles
  • 19.71 Mi/hr

Up before the crack of dawn to ride with "The Show" aka the Northwest Endurance crew. Some really fast guys in this group.

Met up with them (and Schmize) at 4:50'ish after riding to one of the pickup points. We rode with them for a bit, until they turned off to ride a shorter loop than Schmize and I had on the sched.

15' zone1
15' zone2
60' zone3 (Pav 214, HRav 136)
15' zone2
20' zone4 (Pav 251, HRav 145)
10' zone1
20' zone4 (Pav 245, HRav 146)
10' zone2
60' zone3 (Pav 201, HRav 135)
15' zone1

Totals:

Work: 2829 kJ
TSS: 279.4 (0.836)
Pnorm: 214
Pav: 197
VI: 1.09
Cadence: 84

Bam. And so the volume-taper continues. ;)

Strength
  • 30m

Core and Cankle work. Swiss ball crunches, plank, side plank, balance disk, standing calf raises... the usual.

Bike
  • 50m
  • 17.26 miles
  • 20.71 Mi/hr

CT Ride due to t-storms this AM:

10' zone1
20' zone2
20' upper zone3

Entire workout (209 watts):
Duration: 50:01
Work: 628 kJ
TSS: 69.9 (intensity factor 0.916)
Norm Power: 218
VI: 1.04
Pw:HR: -14.34%
Pa:HR: 1.59%
Distance: 17.262 mi
Min Max Avg
Power: 0 368 209 watts
Heart Rate: 72 153 132 bpm
Cadence: 3 128 84 rpm

Run
  • 15m 54s
  • 2.00 miles
  • 07m 57s /Mi

Brick run:

1 mile upper zone4
1 mile easy

Swim
  • 1h 28m
  • 5100.00 meters
  • 01m 44s /100 meters

100 Breast
100 Back
100 Free
4x400 Pads+Pull
2x1500 Steady Pace Free
200 Stroke

And so the volume taper continues. :)

I'm really digging my swimming. Still feeling strong at the end of a 3 mile swim is awesome. I highly recommend it. ;)

Brick in the morning.

5100m swim after work.  Yay!  ;)

4 hour ride tomorrow morning.

 

I'm telling ya: Volume - it's the new taper!  :)

Swim
  • 1h 00m
  • 3400.00 meters
  • 01m 46s /100 meters

400 Free
50 Breast
50 Back
200 Fist+Pull
150 Drill(ok,index,pinky)
150 Catch Focus
100 Press T
2x50 (scull,free)
4x500 Free on 8:00
200 Stroke

A solid swim. Felt good.

Ended up swimming at lunch because I forgot my stupid running shorts! Argh. Well, I got one of 'em done finally. :)

Run
  • 1h 00m 21s
  • 8.00 miles
  • 07m 32s /Mi

This was evil.

10' zone1
5' zone2
35' over 2' increase from 7:14 to 6:38 pace then over 2' decrease to 7:14. repeat
10' zone1

Ow. The first 15' went pretty good, then the muscles started to burn, and then they just continued to burn until the end. Yay for bouncing around from sub-threshold to super-threshold and back. Recovery at sub-threshold is hard. :)

Up early to run this AM, but stupid Garmin wouldn't turn on.  Argh!

By the time I finally got it reset and charged, it was too late to get the run in before work.  So I'll have to do that at lunchtime.  At least I got to work early.  :)

And while normally I'd just run without the thing, I have a specific workout to do today, which would be nearly impossible to do without the Garmin ( unless I was on a track, and I didn't have time to get over to there either ).  So, no big loss, and the weather looks like it will be pretty favorable for lunchtime running.

  • Health data: Hours slept: 8

Recovery day today.

Think I'll get a massage after work if I can schedule one up.

--

Looking over my workouts for this week... I noticed I have a 5100M swim on Wednesday.  The main set is 2 x 1500M.  Heh.  That should be fun.  :)  13 hours of training this week, not including Racine on Sunday.  Bring it on!!!

Volume, it's the new taper.  :)

coredump's Training Log


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