• 47m
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Another 5:45 a.m. swim in Canandaigua Lake with jackjack!
The alarm clock came way too early for me this morning. If Rob hadn't pushed me a couple of times and coaxed me out of bed, I very well might have missed it.
There was little to no chop to the water this time, but it did seem a bit colder to me. We decided to do 2 buoys at a time instead of stopping at each one like we did last time. That was really pushing me. Swim went well, but it is always quite a workout for me - never seems easy. We did a bit more swimming today too, compared to last time (1 extra buoy and back). Even though I wasn't as eager to get in the water today, I'm very glad I did it and look forward to the next one!

RR posted, but had to do it in the triathlon format.  Didn't swim or bike, all runs, but it's good enough I think.

  • 1h 20m 11s
  • 6.81 miles
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Trying to get RR finished. It was a lot of fun! We actually won the event!

I'm off today to compete in the ROC's (Rochester Orienteering Club's) first Adventure Run at Mendon Ponds park! It's a 10K run (+or-). It should be interesting and make for a good RR since I guess there is one section of the course where the teams HAVE TO split up and find some controls on their own... I am the exact opposite of Rob and am NOT a skilled map reader. I haven't actually done any real orienteering in at least a year. It will definitely be an "adventure!!" Laughing


9:45 pm: I've been working on the RR, but for some reason BT's "Adventure Run" RR template doesn't work correctly. I think I had this problem last year when I tried to use it. I fill in the parts that I need, but only the Pre and Post race paragraphs are visible as a RR. I'm a little frustrated and tired, and I need to go to bed so I can get up in time to meet jackjack at the lake tomorrow morning. Yell

10 pm: I figured out what I'll need to do, but I'm going to bed... there's always tomorrow!

  • 1h 36m
  • 24.40 miles
  • 15.25 Mi/hr

1/2 canal path, 1/2 roads in Pittsford and Fairport. Lots of stopping at stoplights and for people on canal, thus extra low avg. HR. Nice ride, but felt very stiff afterwards (moreso than usual.)
(Bike Base
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.)

  • 40m
  • 3.75 miles
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I didn't like the idea of putting Bryn in a daycare at the rec ctr today so I asked her if she wanted to ride her bike with me while I ran. She excitedly exclaimed YES!, jumped up and immediately ran to her room to get her "running" clothes on! :)
She did great, and I even managed to get in 2 strides. But they made her panic that I was running away from her, so I stopped them and just stayed with her. After 18 min we made it to a park and played for a little bit, then tried heading home. This is when she needed a break every 4-5 minutes because her "legs were getting tired." That was fine with me. I was just glad to get something in. Rob and I have a "hot date" tonight! So no other chance for my run workout today.

  • 46m
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Met Jackie at Canandaigua Lake! I was up at 4:45 and out of the house at 4:55. Stopped to get gas and coffee and made it to the lake at about 5:35. We were in the water at about 5:45.

The water was pretty choppy but the swim ended up being a heck of a lot more fun than I thought it was going to be! Wish I knew the distance we swam. The roughest part for me was just swimming straight south to the very first buoy. We rounded the corner and headed west all of the way to the very last buoy. I breathed to the right and sighted pretty well. I didn't really count strokes between sightings. When we turned around to come back it seemed more difficult, but that was probably because I had to breathe to my left, and that's not my strongest side. I also wasn't sighting as well as I had been coming. We made it back to where we started in about 30 min or so. We then went one more buoy to the east close to a boat dock and back and then went back out west 2 buoys and back again. We were just trying to use up more time before we had to go. I had a great time and hope to get out there again sometime next week! :)

  • 10m
  • 164.04 yards
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I'm going to log it, but it wasn't as much of a workout as a dip in a pond to see if the wetsuit still fits. It fits OK, but I noticed it seemed to constrict my breathing. I don't remember it doing that last year. Damn 10 lbs...
I did maybe 150-200 yds in grandpa's pond without goggles because I left them in the car and I didn't want to walk back to get them (1/4 mile?). So I swam with my eyes closed. That's not too much fun. Bryn actually got in with me, but not for long ("cold, cold, cold, get me out!!") :)

I'm not sure I'll be able to fit in a workout today. Too much going on. If I do it won't be until late, and I'm not sure I want to do that if I'm planning on getting up early to go swim with jackjack. We'll have to see I guess.

  • 40m
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I really was going to bag the workout tonight, until I got to see my splits from Sunday. It inspired me to get off of my butt and DO SOMETHING!!!
Glad I did. Put bike on trainer because I didn't get started until 9 pm. I watched the Next Great American Inventor. Kinda funny with George Foreman.

(Bike: Big Gear
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5')

  • 20m
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I combined these two workouts from 2 separate days. I figured since they were so short it was OK to do that. Plus, I need more work on bricks. This was a great, late-evening run. I felt pretty good, but still feel twinges of pain in left ankle/achilles area. It's better, though, with the extra stretching I've been doing.

(Run Base
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done.)

  • Stretching
  • 20m

Man, it feels good to stretch out! I've got to keep this up! Head to toe, dodging Bryn trying to do "stretches" on the fitness ball!

Pitt. Tri splits posted! 18 mph bike pace!!! Whooooopieeeeeee!!!!

Up from 15.31 last year! However, my run was SLOWER.... 25:18 last year, 25:26 this year.

BUT MY BIKE WAS 18!!!!!!!!!!!!!!!!!!!!!!! Smile

(My transitions were horrible.) Definitely something to work on.

    • 1h 27m
    • 3608.92 yards
    • 02m 25s /100 yards

    Adv/Int workout. Not exactly sure on the time, but it's close. Swam with Ed which was great since I really want to keep pushing myself at the swim workouts.
    W/U 400 (200s, 200 choice)
    6x50 build on 1:10
    Pull: 6x100 DPS on 2:05(?), (breathe every 3 on odds, every 5 on evens)
    Main Set:
    4X25 fly on :40 (managed 3, did on breast)
    1x300 free on 6:00 (5:35)
    4x25 breast on :45
    1x300 free on 6:00 (5:44)
    4x25 back on :40
    1x300 free on 6:00 (5:40?)
    4x25 free FAST on :35
    1x300 free on 6:00 (5:30)
    Kick: 300 (100 on left, 100 on right, 100 on back)
    W/D 100

    • Stretching
    • 20m

    Took time this morning to really stretch my entire body. It felt GREAT! I need to do this every day! The kids have fun doing it with me too.

    Yeah baby!! Spring Classic Duathlon Splits have been POSTED!! Laughing

    This is what they look like:

    R1 (2 miles): 16:27 = 8:14 pace

    T1: :45

    B1 (10 miles): 35:23 = 16.96 mph!!!

    T2: :42

    R2 (1 mile): 8:27

    T3: :31

    B2 (10 miles): 35:58 = 16.68 mph!!!

    T4: :41

    R3 (2 miles): 15:06 = 7:33 pace

    3 pm: Now that I've seen the splits and have had time to think about it, I think the only thing I would do differently next time is go faster on the first run leg. I planned for the slower run on that first leg, and maybe if I'd gone faster I wouldn't have had such a fast bike leg, but I think it might have been ok. I know there is probably no way I could have gone much faster on the middle run leg - my legs were not cooperating. I'm surprised the time was as fast as it was actually. Overall I'm very pleased with the times.

    I SHOULD make my new goal to reach 17 mph now!!

    Kam29's Training Log

     June 2007 
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