Bike
  • 45m
  • 11.00 miles
  • 14.67 Mi/hr

Leisurely ride with Marianne this evening. Felt good to just cruise around and enjoy the spring weather.

Run
  • 48m 28s
  • 6.20 miles
  • 07m 49s /Mi

Bay Bridge 10k. Huge PR today by almost 4 minutes. Hopefully I can find time tomorrow to write a race report. Knee was a little sensitive all afternoon, but nothing I didn't fully expect. I won't be running again until probably Thursday due to a couple trips this week, so it'll have time to get right.

Stopped by the marina on the way home from the race and hung out with Glenn for a little.  Always fun to talk triathlon for an hour!

Worked with Bobby all day.  Started and finished trim on the kitchen gable and the garage.  Lots of time on the ladder today.
Bike
  • 48m 10s
  • 16.25 miles
  • 20.24 Mi/hr

Short and sweet.

I'd really like to get a short ride in this afternoon, but I'm slammed at work, I've got to get to the bike shop to have a new sleeve put on the front derailleur cable so it doesn't rub the bottom bracket, and pick up my race packet for the 10k on Sunday. 

It'll be interesting to see how it goes on Sunday.  My run volume has been pretty  lame since the half marathon, and I'm only 10 days off of the knee problems (although I'm feeling 100%).  I have this nagging <50 min. goal that's been on my list since the fall that I'd love to make, but I'm not so sure I should push it.  I'm also not happy that I won't have my HRM to monitor the "red line", but maybe that'll be a good thing.  Right now, I'm just planning to start with the 8:30 pace runners and see what happens. 

Run
  • 34m 06s
  • 4.00 miles
  • 08m 32s /Mi

Northbrook #2. No HRM. :( Surprisingly warm this afternoon.

Swim
  • 1h 15m
  • 2900.00 yards
  • -----

Swim: Form Swim
Endurance
WU: 300 Free
3x100 on 20" rest.
200 Technique (drill)
MS: 3x100 15" rest (1:42,40,39)
200 Kick
3x100 10" rest (1:41,40,38)
200 Pull
3x100 5" rest (1:42,44,41)
200 Easy.
Then Sprint 16x25 FAST! 30" rest.
CD: 200

Tough swim. Didn't pace very well for the whole workout - I was pretty well spent after the second set of 100s and totally forgot that I had to end with the sprints.

Unintended rest day.  Really wanted to get out for a short run, but had too much to get done around the house.
Bike
  • 1h 10m
  • 23.30 miles
  • 19.97 Mi/hr

Training plan called for an LT test on the bike, but the start/lap button on my HRM has been sticking and today it wouldn't work at all. Guess I'll send it in for repairs tomorrow. Ended up being a steady Z2 ride.

Swim
  • 1h 10m
  • 2700.00 yards
  • -----

Swim: Pacing
Endurance
400 Warm-up
3 * 200 0:45 rest (3:22,3:19,3:22)
8 * 25 kick :10 rest
4 * 100 0:25 rest (1:38,38,39,37)
8 * 25 kick :10 rest
5 * 50 :10 rest (45,45,46,44,44)
100 loosen easy swim
6 * 75 pull with paddles 0:20 rest
200 warm-down

First time with paddles this morning - very interesting feedback on hand and elbow position. Definitely a workout for the shoulders too.

Run
  • 58m
  • 6.50 miles
  • 08m 55s /Mi

Z2 out 304 and back. Running after work is always tough for me...side stitches, high HR, tough to find a groove.

Road ID came today.  I was very thankful to have it because there was this crazed lunatic in a *gasp* Ford with a DU license plate hanging halfway off that about ran me off the road.  Turns out it was Wyecrab trying to rub out the local competition. (not that I can really compete with him)

I had been kicking around the idea of getting a Road ID for a while, and when I read about Joel Bell getting hit on his bike, that was it.  I ordered it the next day.  I consider anyone reading this a friend and therefore I encourage you to order one today! 

Important discovery on my run today....canted roads are the cause of my hip flexor problem in my left leg.  I haven't run 304 in almost 2 mos. and it's the most canted route I run.  My hip flared up only two miles into it so I know that's what it was.  Not happy that it bothered me again, but it's good to know the cause.

Dtraining's Training Log


 May 2006 
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