Training Log Archive: O Steve!

two loops of Wirth in 19:21 and 18:10 ....legs still a bit sore so it was a recovery ride with a small amount of push....

recovery run with Kari..leg are a bit stiff....

Tri Loppet Triathlon

pictures here:

http://picasaweb.google.com/Rebecca.Lundberg/NewAl...


Tri Loppet and the bumper boat start...we got a decent start in the "less than perfect" lined up start...by the time we made it thorough the first channel in to Isles it was a MNOC paddle fest....JJ and MJ about 30 meters up. Dan W at our side, Rachel and Tim, Dan and Rebecca's friends and AR racers right in front and Ian keeping pace lurking just a few meters behind...funny that out of 220 boats on the water we were all very close and going the same pace...we got a great turn at Isles with Kari performing a flawless cross brace and moved well after that all the way to Brownie....went 3.5 minutes faster in our Minn II than we did in our full blown racer last year..proving that good equipment is only good if you have the skill to use it.........

suprised that I averaged 154 avg HR for the paddle leg...wow, pretty high considering you just use your arms and back.....who says paddling isnt aerobic...

out of the boats and on to the run....passed Kari going up the very first hill to the bridge and wished her good luck....she is faster on long trail runs and I am a bit quicker on the shorts stuff....legs were balking the first 200 meters from being cramped in the canoe but they had other reasons to complain out on the course. The hills woked all the muscles in my legs. I played rabbit to JJ and Ian's Hound. JJ passed by straight away as we entered the tall grass. The first big hill in the woods was brutle and on the back and forth section I yelled at Kari to keep it up and told Ian to come and get me....running is my weakest sport and the people passing fueled me ever now and then to keep it up....the down pour came just as we went into Basset Creek and Ian ran up my shoulder just as we were coming down the home stretch to the bikes...decent run, about the same as last years effort...

On the bikes I follow Ian out of the TA hoping maybe I can keep pace with him...tried to get in his draft but he slowly pulled away as I concentrated on keeping a good line throught the muddy trails....I fell and got off the bike in the new single track section before the Wirh Pkwy crossing but figured most people were off their bikes or falling in this short uphill singletrack section.....kept moving well on the bikes and managed to ride every hill buy gutting it out and trying to keep traction.....on the new single track section on the long straight bike trail back to the finish I hit a root and went down fast and hard....when I got back up my chain was jammed and it took me a minute to free it as people I had worked to go by passed me back....good solid bike except for the chain mishap that cost me valuable time but I was glad I was not back farther in the field as the track was getting worse every minute....finished by getting one guy back and crossed the line in 2:03:17 that was a much better result as last year....

average HR on the run and bike was 167.....which was a full on effort........

average for the entire event was 163...

49th of 129 male doubles
59th of 209 total doubles

I was able to "domestique" Kari up to a decent position after the paddle and she finished 12th of 80 women doubles....she had a very good race...

Kari and I got pictures of the mudfest of ourselves and the group...we may consider one of these for our Christmas cards.......

off to Williams for cool down refreshements topped off a very fun day...

tried to bike the Tri Loppet Bike course without the big climb behind the Chalet...took it easy just looking to get a preview....they added some flat single track in the woods on the long straight bike path finish leg that was fun and bumpy because its new....should be a fun course...

Kari and I did a mix of trail and easy single track near Cedar Lake....also looped Lake of the Isles....

two loops of Wirth in 17:42 and 17:30....could have done better on the 2nd loop but bonked on the new log pile and did a standing stop tree hug after I got off balance.....should have been :20 faster.....worked it a bit...

should look to go sub 17 soon....

Kari and I tried to run what we thought was the Tri Loppet course.....ran hard, ran hot...counted as a tempo run...I think the course part of the run was about 31:24...we considered trying to paddle one more time but probably wont....1 paddle session will serve as preparation....probably par for the course for most participants....

Kari and I rode our bikes to Cuppa Java for breakfast and then to Calhoun to paddle...

Kari and I rented a Canoe on Calhoun and did a practice paddled in a canoe...technique practice....

bike back home after paddle...went very easy...

Lake Minnetonka Triathlon....good swim time.....navigated well and was able to handle some mild rocking waves well ..apparently some of the field swam inside a bouy in the semi circle swim....61st of 399 in the swim...not bad considering this is only my 10th swimming session of the year....looks like my "it takes me 10 swim workouts to get some decent swim speed back" theory is holding pretty well....

had to take wetsuit off ankles with my thumbs but overall pretty quick..

Moved along pretty well on the bike averaging just under 21mph average speed...as always I bogged on the hills but flew by people on the down hills....I was going about 95%....decided not to go totally all out since this was my first effort of the year..

...note to self: dont leave your albuterol inhaler inside your racing flats because when you stuff your foot in your shoes at T2 and feel a large plastic inhaler it messes up you very smooth professional transition...lost about :08 here to pull out the inhaler and put my foot back in....

felt pretty good on the flat out and back run.....again I might have pushed and taken off another :20 but just did not have the motivation to peg the meter...got to a good hard pace and decided to just hold it and maintain to the finish......146th of 399 on the run.....typical that its always my weakest leg....

overall time was 1:22:13 with a heart rate average was 160 which was likely 4 beats below what I might be able to do if I go to the max.....

finished 69th of 399 and 6th of 21 in the 50-55 AG.....

overall pretty pleased after fretting about my lack of specific training for swim triathlons and I enjoyed myself....its a different animal of pure speed and pain mgt when compared to Orienteering and Adv Racing, and I find myself not as compelled to race swim triathons as I have in the past but I still have a good time and manage to do pretty good for me without focusing my training on them.....so I will continue to make them a part of my summer schedule along with a variety of other endurance events and adventure travel opportunities....I have 2 more scheduled this summer...

after the triathlon, Kari and I decided to use all the daylight of the longest day of the year and go for a longer bike ride....we rode to Hopkins and ate lunch on main street and then on to Excelsior where we tood a walk and ate ice cream....we then biked back home....we ended up riding just under 37 miles.....my legs were kinda fried from racing that morning but Kari took the lead going home and I slipped into her draft.....

two laps of Wirth in 20:07 and 19:01....easy cruise just getting some time in before racing tomorrow....

2 sets/ light weights/15-20 reps....arms only

put the race wheels on and took it for a "check out" spin.....the bike is ready to go but the rider may be suspect for Saturday...

warm up with 2x200 with 1:00 rest:

2:57
3:00

2:00 rest

1x100:

1:31

1:00 rest and then 3x300 with 1:00 rest in:

4:31
4:28
4:29

not bad...hoping to be able to swim 1:30/100 pace in 1/4 to 1/2 mile triathlon swims.....

biked the cedar and greenway trails with a mushy back tire that was leaking air...got a good workout on only my 2nd tri bike of the season....I dont feel ready to bike hard on it Saturday at the Minnetonka Triathlon but its a little late to do much about it.....

Run around my brothers neighborhood in Charlotte with Kari...sweaty run...

C • Looks like a great trip 10

climbing on a play structure with nice and nephew and brother....counted 30 minutes of 1 hour...

Ran the trails in the NC arboretum near Asheville....nice trails but we thought our arboretum back home was alot nicer...hardly anything in bloom...got out before our drive to Charlotte, NC....

..trampoline jumping with niece and nephew.....just had to log this because I could feel my heart rate working hard....I executed the "back, to back flip to feet" move but didnt go for the full back flip...

Paddled the Nantahala with Kari in a pack raft at the Nantahala Outdoor Center near Bryson City NC.....despite the 2 hour trip we did not have enough decent paddling effort to log it.....it was fun but the class II and a few III rapids were not as exciting as we hoped.....next time we would rent a 2 person duck kayak or do a class III river....

Rapid Hiked/jogged the trails to the out and back to the summit of "Looking Glass" near Asheville NC...nice view from up top....1649 ft of elevation gain in a 6.4 mile hike....the trails was very moderate in tread difficulty so we could move fairly quickly....

after a quick break we drove up the road 1 mile to do a loop hike to the top of John's Rock in the Pigsah National Forest near Asheville...one nice view on top in the primarily wooded area... 1000 ft of elevation gain on 5 mile loop hike to get to the summit...rapid hiked and jogged a bit on a fairly smooth tread on a good portion of the hike...

5x200 with 1:00 rest....200 times

2:59
3:05
3:04
3:05
2:58 (tried to go at pace I felt I could hold for 450)...

3x100 with 1:00 rest....(work us some top in speed)

1:24
1:25
1:25

arms only 3 sets/medium weights/15 reps..

...dropped car off to be detailed and rode my bike over to the Wirth trails where I did one North loop and 2 small loops......the Police were on the trails learning how to mt bike..."my turn to chase the police, eh?" they said "yes", but after the group of 20 biffed on the first obstacle I decided to ride the other loop another day....one mild loop in 20:00 or so....

getting ready to take off to Asheville North Carolina on Thursday to do some Mt. hiking...river rafting and perhaps some Mt biking....we plan to hike Looking Glass and Johns Rock on Friday and river raft the Nantahala on Saturday with an option play on the mt biking on Saturday afternoon......We plan to head to Charotte on Sunday to see my Brother and sister in law....they have never met Kari...

Kari and I took off on a trail run in Wirth which included a trip inside EB Gardens...I hadnt been there in years....and we managed not to get yelled at like MoBiz.... : ) Parts of the run were definately a 4 with all the hills but I kept it at a 3 for simplicity....

quick 100 in 1:22 and then main set...

3x 100 rest :30 and then a 200 rest 1:00...(mimick triathlon start...getting out quickly)

times for the 100/200 were:

1:23/3:06
1:26/3:03
1:26/3:03

then cool down swim....

Paddle racing canoe at Rookie racers....Kari had to work late so did not join us....trying to get a bit of paddling in before the Tri Loppet...we will be lucky to paddle togethr once before the race....

Ran the 7.6 miles around Medicine Lake in the heat with Kari....out lap time was 1:16:14 so we were right at 10 min/mile.....felt like we were running faster but the heat slowed us down......total time included warm up and cool down...could have logged it as a 4 but decided to put it into zone 3...

run part of checking some Orienteering controls for the Urban course...

run part of checking some Orienteerring sections...

mainly bike paths with some off road single track around Cedar Lake...

first ride of the year on the Cervelo tri bike...38:00 for hopkins loop (old hoigaards loop).....no short detour this year so it should ride faster....mild time trial....I will have to go look up my times from last year to see if this is any good....150AHR so it was a decent effort....

...just checked and I did ths loop in 37:51 last year but I wasnt sure if it included any detour....something to keep in mind as I attemp to ramp up some speed....

warm up and warm down to the hopkins loop on the cedar bike trails...

3 sets/heavy-medium weights/15 reps....

Swam 4x250 in 3:51/3:57/3:49/3:49 with 1:30 rest...

3x100 in 1:26/1:26/1:26 with 1:00 rest...

not bad..speed starting to come around a bit...but more to go....

arms only 3 sets/ heavy weights/10-12 reps

run on roads around neighborhood with Kari.....Tyrol over the ped bridge back down Wirth with a detour to Brownie....

Kari and I did the Greenway/Minnehaha loop from our apartment....I think we did 27 miles.....it felt harder than the average HR indicated but it was a good longish bike....