• 2h 05m 57s
  • 40.80 miles
  • 19.44 Mi/hr
I had two options in mind for today's workout: 1. ride to the Bell Center for a swim and then ride back home, or 2. go for a long ride and skip the swim. I decided on option 2. I thought option 1 would be kind of cool, since I haven't done that before. The problem is I wasn't sure about the best way to get there, or exactly how far it would be. So I went out and rode the route I thought would be best for getting to the Bell Center, so I can do this sometime in the future. It's about 7 miles from my house to the Neal Smith trail, which heads downtown. It was about 7.5 more miles to the access point near MLK Drive. It's about 3 more miles from there to Drake, for a total of 17.5 miles each way, by bike. Someday, that'll make for a nice B-S-B workout. It was another great day for a ride. This was not a day to put the hammer down and try for PR's, it was a day to enjoy the scenery and have a nice workout. I turned around at the MLK access point and headed back north. Seeing how if I went straight home it would only give me about 29 miles, I went further north after I got back to Ankeny. Alleman is a very small town. It is the most recently incorporated town in Polk County (1973). Population 439. Median age is 37. Median household income of $66,458, which is higher than I would have guessed. Most impressively, there is a TV tower there that is tied for the 6th tallest structure in the world.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 4
  • 28m 50s
  • 1640.42 yards
  • 01m 45s /100 yards

I've lost some fitness in the pool, due to the fact that I haven't really been swimming much lately. Hopefully, I can get back on track in the next few weeks.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Did anyone see the men's 4x100m freestyle finals last night? I stayed up watching because I knew it was supposed to be the biggest challenge to Michael (Ian) Phelps' quest for 8 golds. The French were actually heavy favorites. If you haven't seen it, you can watch the whole thing including commentary on today. The Australians take the early lead with a WR in the 100m on the opening split, in something like 47.2. The Americans take the lead on the second leg, and then the French take it on the 3rd leg. Alain Bernarnd, who had the 100m WR before the race began, swims the last leg for France. Jason Lezak swims the anchor for USA. Bernard was the guy who was talking trash about "smashing" the Americans in the final. Well, Bernard swam very well, but Lezak swam the race of his (or anyone's) life, closing in 46 flat. Splits are faster than opening legs and individual swims, but still...that's the WR fastest split. He swam a perfect race, and I mention it here because I think we can all learn from it. On the first 50, he hugs the lane line to get a draft off of Bernard. He is able to maintain Bernard's pace, but presumably conserve energy by catching the draft. On the turn, he makes up about 3 feet on Bernard, moving from his ankles to his waist. And then in the last 25, he just steps on the gas. Watch the last leg...he swims so fast, he's starting to come out of the water. It reminds me of when a speedboat starts to hydroplane and lift its front end out of the water. I know he's not really doing that, but it's kind of cool to see the analogy. He really does lift himself out with each stroke, though, and I think that helps to speed him along as it's easier to move through air than water. Anyway, it's just a great race, and it was fun to see us beat those Frenchie weenies. You could say I have a little more appreciation for the swimming, now that I know how hard it is and how fast these times are. I mean, I've always liked watching the swimming, but I can just appreciate it more now.

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Sick: 2
Bike #1
  • 1h 06m 22s
  • 24.86 miles
  • 22.48 Mi/hr

New PR by over 2 minutes. I started out hard like I planned to do, and I was able to maintain the intensity for the whole distance. I still think I could have ridden harder as my average HR was lower than on Friday. Even though I've ridden this distance many times, I'm still getting a feel for the ideal intensity. It was a great morning for a bike ride - 65 degrees and a light wind from the NE.

Bike #2
  • 15m
  • 3.00 miles
  • -----

2 mile warmup and 1 mile cooldown, plus some stretching.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 5
Had to work today. And with Anisa's family in town, I decided to take the day off. I'm going to try for a 40K PR on the bike on Sunday.

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Sick: 2
  • 47m 57s
  • 18.15 miles
  • 22.71 Mi/hr

Feeling it today!!! Man, I wish I could have done 6.7 more miles, because I know I could have kept up this pace, but unfortunately I needed to get back to work. I was just hammering, and it went very well. I think my problems with why I've plateaued is that I need to start out harder instead of saving myself. If I start out pushing hard, I can kind of settle into a groove and just hold it there. I think I can keep my HR around 150-155 for the whole hour+ it takes to ride a 40K.

At this pace, I was looking at less than 18 more minutes to finish 40K, which would have put me at 1:05:40 or so. I know I have that in me. Maybe I'll see how I'm feeling on Sunday and try for it.

Ortho appointment today. He noticed an effusion again, which was not present prior to the basketball incident. I told him how I felt much better after the steroid injection, and then after 5-6 weeks it wore off. There wasn't much else besides the effusion on exam. So we're going to do another MR, this time with contrast, next Thursday. This is preparatory for likely arthroscopy in the next month or two, depending of course on the findings.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 3 Overall Workout: 5
  • 38m
  • 1640.42 yards
  • -----

Finally made it back to the gym for a swim.

250m warmup
1000m drills
250m cooldown

Ortho appt. tomorrow morning. I wonder how it will go.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 2 Overall Workout: 3

robfornoff's Training Log

 August 2008 
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