Training Log Archive: silkychromeIn the 7 days ending Jun 5, 2011:
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Sunday Jun 5, 2011 #
8 AM
Swim (Flop) 30:00 [2] 0.68 mi (1.4 mph)
flop at Whispering Hills. had the pool to myself for almost the whole time!
Strength 15:00 [2]
3x8.
6 PM
Bike 50:00 [2]
shoes: Cannondale CAAD8 CX
after spending the whole day standing in the sun at Ballwin Days, I needed a breezy spin to chill out.
Saturday Jun 4, 2011 #
6 AM
Bike 4:50:00 [4] 77.1 mi (16.0 mph) +3843ft
ahr:144
almost-100 Miles to Nowhere with the Pfoodpeople. Good stuff, I rode the road bike for the first 24 and last 8, and the tri bike in between. Weather got really really hot towards the end so decided to call it quits at 77 when I still felt good. I love training/racing in the heat but wanted to be a bit conservative this early in the summer.
Friday Jun 3, 2011 #
5 PM
Swim 1:30:00 [3] 2.05 mi (1.4 mph)
Act 1 of "An Evening with Center of Clayton"
big swim, main set of 80x25 FAST on :30. then some pulling.
big swim, main set of 80x25 FAST on :30. then some pulling.
7 PM
Aquajog 45:00 [2]
Act 2 of "An Evening with Center of Clayton"
8 PM
Strength 30:00 [2]
Act 3 of "An Evening with Center of Clayton"
3x8, 60, 40, 50. got it done.
3x8, 60, 40, 50. got it done.
Thursday Jun 2, 2011 #
5 PM
Bike 2:40:00 [3] 38.2 mi (14.3 mph) +1905ft
ahr:138 shoes: Orbea Ordu
i needed a destination for a 3hr weeknight ride, and the new Big Shark West fit the bill perfectly. was a little hairy getting out of town with traffic. took Conway westbound and then Clayton back in. while at the shop, got to catch up with Doug while Tim adjusted my rear brake, now that's service!
Wednesday Jun 1, 2011 #
12 PM
Walk 1:15:00 [1] 4.5 mi (16:40 / mi)
ahr:105 shoes: Nike LS Trail
walk at lunch, after giving a tour to a bunch of 7 year olds. whew.
6 PM
Swim (LCM) 1:00:00 [3] 1.93 mi (1.9 mph)
repeat of the 5x500 descending set from a few weeks ago. again, nailed it.
#1: 9:50 (1:58/100m)
#2: 9:40
#3: 9:19
#4: 9:11
#5: 8:47 (1:46/100m)
lots of congestion in the pool today due to kids swim team tryouts. but, i try to use the crowded-ness as race start acclimation. everyone was very polite with the foot tapping and i didn't have any major delays on any of the 500s.
#1: 9:50 (1:58/100m)
#2: 9:40
#3: 9:19
#4: 9:11
#5: 8:47 (1:46/100m)
lots of congestion in the pool today due to kids swim team tryouts. but, i try to use the crowded-ness as race start acclimation. everyone was very polite with the foot tapping and i didn't have any major delays on any of the 500s.
7 PM
Strength 30:00 [2]
3x8, 60, 40, 50.
Tuesday May 31, 2011 #
Note
The numbers for May:
SWIM: 11:14, 26.7mi
BIKE: 19:50, 149.6mi (some rides on trainer for no distance)
RUN: 3:25, 14.8mi. WALK: 2:00, 6.7mi. WUN 50:00 1x. AQUAJOG 0:43, 1x.
AR: 17:20, 23mi trek, 30mi bike, 14mi paddle
LIFT: 1:45, 4x
YOGA: 1:15, 1x
SWIM: 11:14, 26.7mi
BIKE: 19:50, 149.6mi (some rides on trainer for no distance)
RUN: 3:25, 14.8mi. WALK: 2:00, 6.7mi. WUN 50:00 1x. AQUAJOG 0:43, 1x.
AR: 17:20, 23mi trek, 30mi bike, 14mi paddle
LIFT: 1:45, 4x
YOGA: 1:15, 1x
6 PM
Bike 1:45:00 [4] 27.7 mi (15.8 mph) +1349ft
ahr:145 shoes: LeMond Tourmalet
joined Geiger on the Alpine Shop ride to hear his AFRICA stories. pace was pretty fast and we were the lanterne rouge for most of this ride.
as a triathlete, i always think i am a pretty good cyclist. then i ride with people who only train the bike and i am AMAZED at how much better they are. just blows me away. fun to try and hang on though.
as a triathlete, i always think i am a pretty good cyclist. then i ride with people who only train the bike and i am AMAZED at how much better they are. just blows me away. fun to try and hang on though.
Monday May 30, 2011 #
2 PM
Swim (SCY) 1:00:00 [3] 1.53 mi (1.5 mph)
1000y TT then 10x100. at TT pace + :20. felt reasonable good after yesterday. last 100s were 1:40 solid throughout.
7 PM
Walk 2:00:00 [1] 6.7 mi (17:55 / mi)
ahr:93 shoes: Nike LS Trail
i was wearing the garmin so i get to log this. plus, it was on my training schedule. just trying to get legs ready for some pounding without aggravating my knee.