Bike
  • 49m 52s
  • 15.00 miles
  • 18.05 Mi/hr
Run
  • 27m 30s
  • 3.40 miles
  • 08m 05s /Mi
Swim
  • 06m 51s
  • 300.00 yards
  • 02m 17s /100 yards

I had a great time at the race today! Didn't meet my goal, but I was close and still beat last years time by 7 or 8 minutes :) . I'll have to wait till the post the official times as I didn't use the Garmin so I have nothing until then!

Times are posted and the race report is done! :)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4
Bike #1
  • 3h 40m
  • 60.31 miles
  • 16.45 Mi/hr

Trainer

Bike #2
  • 35m 33s
  • 9.90 miles
  • 16.71 Mi/hr

Hopped on the trainer with the iffy weather this morning. I may have been ok, IDK. Hopefully I can get a short ride outside later to try out the new gearing. (And to get over 500 miles for the month).

Dexter saved me a trip to Pittsford, thanks I appreciate it :) !!! Then after the nice thing he did for me, not only picking up my race packet, he brought it to the house, I try to take him out. Our sidewalk is slippery when its wet, but apparently it is slippery when wearing bike shoes. Sorry :( !

Had one of those "oh sh!t" moments this afternoon on the bike! It was a bit windy out when I left for a ten mile ride, but was still sunny and warm. About 7 miles in I turn off West Lake onto Foster and all I can see is black skies and the wind starts picking up. I get to the top of Foster and turn onto Middle Cheshire and it opens up. Peddled as hard as I could, but the wind fought me the rest of the way home. I did beat the thunder and lightning though :) . Any how, I like the new gearing for the hills, and I tried the new shoes barefoot so that is good. I'll put on socks in T2 tomorrow as I haven't tried it for the run yet.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 54m 42s
  • 6.12 miles
  • 08m 57s /Mi

Lap 1: 07m 59s, 1.00 miles, 07m 59s /mile, Max HR 159, Avg HR 132
Lap 2: 08m 22s, 1.00 miles, 08m 22s /mile, Max HR 157, Avg HR 147
Lap 3: 08m 57s, 1.00 miles, 08m 57s /mile, Max HR 161, Avg HR 156
Lap 4: 09m 16s, 1.00 miles, 09m 16s /mile, Max HR 166, Avg HR 157
Lap 5: 09m 41s, 1.00 miles, 09m 41s /mile, Max HR 162, Avg HR 159
Lap 6: 09m 29s, 1.00 miles, 09m 29s /mile, Max HR 162, Avg HR 156
Lap 7: 00m 58s, 0.11 miles, 08m 43s /mile, Max HR 158, Avg HR 157

About 4:30 this morning I heard what at first sounding like a woman screaming, but I think it was some animal getting eaten in the swamp across the street. Any how, I couldn't get back to sleep so I got up and caught up on some e-mails from work then went for a run. It was too nice out to let the opportunity pass. So much for a rest day, but it was an awesome morning for running. 50 degrees, sun coming up over the lake and no wind :) .

Woohoo! First month over 100 miles running since marathon training last fall!

TGIF! 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 4
Swim
  • 1h 02m 04s
  • 2900.00 yards
  • 02m 08s /100 yards
Strength
  • 37m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    3
    40
    40
    75
    75
  • ABS - Crunches, Reverse
    3
    50
    50
    40
    40
  • ABS - Knee Raise, Flat bench
    3
    40
    40
    5
    5
  • ABS - Obliques
    3
    40
    40
    40
    40
  • SHOULDERS - Military DB
    3
    15
    15
    20
    20
  • SHOULDERS - Shrugs DB
    3
    15
    15
    40
    40
  • SHOULDERS - Side DB raise
    3
    15
    15
    15
    15
Some core work and shoulders this morning.  I have a feeling I am going to struggle through taper time.  Although the weekends have been fairly heavy in training, this week is pretty low key and I feel like I should be doing something more than I am.  I guess I will worry about that when the time comes.  And speaking of the weekend, I am struggling to figure out what to do Saturday.  I am supposed to ride long and a fairly long run off the bike.  The weather looks like it is going to be a crap shoot at best and I need to get up to packet pick up for the Pittsford tri.  I think plan B will be to shorten the bike, keep the run at the prescribed distance, but that will be a decision for Saturday morning.
Decided to swim at lunch, we have 10 yards of mulch in the driveway that needs to be in the flower beds so that will be tonights fun. I knew after that I wouldn't want to swim.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6
Run
  • 51m 10s
  • 6.00 miles
  • 08m 32s /Mi

Run: TREADMILL:
1 - Start well below LT and gradually build speed over 1 mile to slightly under LT (grade 1%).
2 - Next mile stay at same pace and grade.
3 - Next 2 miles, maintain speed:
- 2/10 mile @ 5%
- 2/10 mile @ flat
- 2/10 mile @ 4%
- 2/10 mile @ flat, etc
- on down to 2/10 mile @ 1% & 2/10 mile @ flat. 4 - Next mile, decrease speed by .5 mph and alternate between 3% and flat by 1/10 mile.
5 - Last mile gradually decrease speed on flat.

*Concentrate on turnover - when it gets tough due to increased grade, faster turnover, not longer strides.

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    3
    40
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    3
    40
    40
    0
    0
  • ABS - Knee Raise, Flat bench
    3
    40
    40
    5
    5
  • ABS - Obliques
    3
    40
    40
    40
    40
  • 3
    15
    15
    60
    60
  • LEGS - Glut/Ham Machine
    3
    15
    15
    60
    60
  • LEGS - Hamstring Bridge
    3
    25
    25
    0
    0
  • LEGS - Quad Extensions
    3
    15
    15
    55
    55
  • LEGS - Standing calf raises
    3
    20
    20
    40
    40
Sport
  • Walking
  • 08m

WU & CD

I was kind of surprised to see a treadmill specific workout on the schedule today, but it looked interesting so I gave it a try.  I really enjoyed this run!  The ups and downs, besides being a good work out, also kept me busy so the time really flew by.  I ramped up to 7.2 (about 8:20 min/mile) for the bulk of the workout. I didn't drop the speed like it says because I didn't push the first part as hard as I should have.  I was a bit concerned doing the incline at that pace, but next time I know its not an issue.  If you are stuck on the treadmill for some reason, give this one a try.

Happy Hump Day! 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 4
Swim
  • 34m 26s
  • 1600.00 yards
  • 02m 09s /100 yards

Blah swim.
But it did help loosen up the legs and back some.

Nothing this morning, just a swim on the schedule today and I will do that at lunch time. I am please with myself for the last week of training, especially this weekend. Although a couple of the workouts got shortened, none of them were shortened much, and I got in every session and most of them were with a specific purpose. This morning I am sore, but not bad. Nothing is more than just fatigue soreness and the swim will probably loosen most of that up. Less than 8 weeks till the race, I guess it is time to start thinking about more than just the s/b/r part of the race more. I have been working on nutricien some, but need to tie it together and put some effort into the timing of it.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8
Bike
  • 2h 55m 40s
  • 45.65 miles
  • 15.59 Mi/hr

Nice morning ride around the lake with ridgelake and dexter.  My back gave out the last half of the ride. I hadn't ridden my road bike since I bought my tri bike and I realized how poorly the bike fit is on that.  I need to spend some time making some adjustments to make it more comfortable.  Plus I need to ride it once in a while :) .

Thanks for the ride guys, I enjoyed it. 

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3

kenj's Training Log


 June 2008 
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