• 30m
  • -----
  • -----

4 100rpm
3 110
3 115
10 cd

  • 20m
  • -----
  • -----

+6x30sec sprints

Well, it was finalized last night. I am now awaiting the arrival of my very first brand new tri bike! Probably a little bit more than I should have done for a first tri bike, but according to the fit measurements it was honestly the closest match to my dimensions.

I actually was fairly certain this bike was what I wanted, but I wanted to be measured and told what would fit before discussing options.

The #1 bike on the fitter's list of choices was the same as the #1 bike on my list. 2007 Cervelo P2C in white/red/black which will:

-ship from Cervelo between April 7-9

-arrive at my LBS between April 13-16

Hopefully they will be able to assemble it, and schedule a final fit with me sometime before the end of April.

I think I am going to get the Cateye DualWireless bike computer so that I can either leave my Astal on my Road bike, or maybe move it to my MTB. I want to choose a new tool bag and tools for the bike for the same reason. Maybe add an Aerodrink and behind the seat hydration systems. Hmmm...... Now starts the hard part, the waiting. I can't wait to post my very own bike porn, so here is a preview.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5
  • 40m
  • 2000.00 meters
  • 01m 41s /100 meters

2000m straight swim
completed 33m30s
breast cool down for rest of 40 min.

A little tired today after the late night last night. Tough to get out of bed this morning. Changed the fuel filter in my wife's car. What a fun thing that was to get to! Now I get to drive her car for a few days to see if it quits on me still. But how else do you know if you have it fixed? You have to drive it. I ate too much for supper tonight between fixing the car and swimming. Stomach was a bit off while in the pool, but it settled eventually.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5
Bike fit scheduled for later today. I'm being measured to determine what bike(s) may be the best options for me. I'm 6'5" tall, 241 lbs. Not really built like a traditional cyclist. Then I have to decide what I want to buy, and schedule a proper fit. The problem is that I would like to support a Canadian bike company, probably either Cervelo or Guru. Both good companies, with many levels of bikes to choose from. But which to choose? Everyone on this board has been a bad influence. I have a very bad case of bike lust. Depending on when I get home from the bike fit, I may have to cut my workout short today. Hopefully for a worth while cause. ********************* Bike fit went well. I was impressed by Tom at Bikesport Michigan. He took his time and was thorough with the fit. I am pretty sure a new bike will be in the stable shortly. (2-4 weeks?) The down side was bad weather, and traffic in Detroit, along with my wife's car breaking down on her way to work yesterday resulted in me coming home from the fit, borrowing a car dolly and going to pickup the car. This has been a very good car for us. Cheap purchase, and has been completely reliable up untl this point. Car: 2000 Ford Focus Wagon, 230,000 kms Good news: It started when I went to pick it up. Sounded fine. Idled fine. Drove it up onto the dolly. (It was late, I didn't want to mess with trying to drive it home and having it quit again etc) Bad news: Cars don't fix themselves, why did it quit in the first place? I hate troubleshooting intermittent problems. Had to skip the workout. By the time I finally got home it wasn't "today" anymore anyways.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5
  • 1h 00m
  • 2926.08 meters
  • -----

WU: 600
4x200 on 20" rest
800 swim, descend at 400. Rest 30"
8x100@ 90% on 10" rest
CD: 200

  • Volleyball
  • 1h 00m

Mon night Vball league
We won 2-1

Stiff and sore today. I don't really think it is from training over the weekend, more likely from crawling around on the garage floor working on brakes. Cement floors are hard on knees and other joints. Swinging a chainsaw around and stacking wood doesn't help either. We'll see how this affects my swim scheduled for later today. Well, that and the fact that I SMASHED my thumb on Saturday. It's black and blue and really sore. Bruised nicely, not broken. Hope it doesn't hurt too bad to pull it through the water. ** Swim was OK. Took a while to loosen up, but not that bad. (Bike fit scheduled for tomorrow, maybe soon I will be able to post my own bike port thread.)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
  • 45m
  • 4.43 miles
  • 10m 10s /Mi
Sport #1
  • Wood Chopping
  • 1h 00m

Brake job on a 98 beetle.

Cut down tree at my house.

Sport #2
  • Yard Work
  • 3h 00m

Brake job on a 98 beetle.

Cut down tree at my house.

Slow easy Z2 run at the end of a LONG day. I hate doing brake jobs on cars. (almost as much as I hate paying other people to do them) It took me a long time to do the brakes on a 98 beetle. The rear brakes are disks, and without the proper tool it took me a while to figure out how to reset the calipers.

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7
  • 1h 30m
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Bike LT Test
Assess Fitness
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor.

Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.

  • 50m
  • 1600.20 meters
  • -----

WU: 300
5x50 (sprint 1st 25) - on 20" rest
- 2x50 Z3 (15" rest),
- 1x100 Z3 (60" rest),
- Sprint a 50 Z5 (15" rest)
CD: 200

  • Yard Work
  • 4h 00m

Brakes on Ford Focus Wagon

Bike TT done at 150 BPM 30 kph average speed on trainer.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Scheduled day off. I think I need it too. My left hip is a bit sore after my run TT yesterday. This is the same hip that gave me trouble on my last 1/2 marathon. I don't remember it hurting yesterday during the run, but it is a bit sore and stiff today. Seems to be a joint pain, not muscle pain. It hasn't been bothering me with my Z2 runs or my interval runs. We'll see how long it lasts.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5

KRCSWO's Training Log

 March 2007 
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