Long duration "blitzer" intervals just above LT. Felt pretty weak but focussed on breathing and that helped. Got called out for low RPM on the harder efforts. High RPM was burning too much. Need to work on that.

Monday Nov 15, 2010 #

Note
(rest day)

Sunday Nov 14, 2010 #

Note
(rest day)

Not too sore in the legs, shoulders pretty tender though. Biking, and falling off the bike, most likely.

Saturday Nov 13, 2010 #

Event: Planet Adventure Race for the Gnomes AR

Road Bike race 3:00:00 [4]

1st leg of gnomes race. Intensity was mostly moderate but pushed when towing up the hills. Legs felt good and pedal stroke felt smooth. Ground felt bad when hitting it on multiple wrecks... Unsure of distance, did not reset odo.

Running race 3:00:00 [4]

Felt good on foot as well. As bad as my nav was on the bike we crushed it on the foot section. Spent a lot of time with Cristal on tow, but legs felt strong. Need to go back and calculate mileage.

Thursday Nov 11, 2010 #

Core/Strength 30:00 [1]

Road Bike intervals 1:00:00 [5]

"10-20's" Very difficult. 10 seconds at pretty much max, 20 seconds to recover, for 10 minutes straight. 5 minutes off, second set. Hardest set yet.

Followed with one set of risers. Felt a little twinge on the side stitch injury on those.

Wednesday Nov 10, 2010 #

Running warm up/down 17:00 [1] 2.0 mi (8:30 / mi)

Tuesday Nov 9, 2010 #

Road Bike (Kurt Kinetic Trainer) 1:00:00 [3]

30/30's, about 115rpm on the upper end, 20ish mph. 78pm in 53-15 with comparable speed on the off 30.

Core/Strength 30:00 [3]

front abdominals still suck. hip flexors are tight.

Sunday Nov 7, 2010 #

Running race 27:14 [5] 5.0 km (5:27 / km) +984ft 4:11 / km

Ridiculously hard Black Diamond 5k. Total blast!!

Saturday Nov 6, 2010 #

Event: ICO - Yellowwood State Forest

Running 1:45:00 [2]

Set the white course in the morning and cleaned part of the blue. Good run on the blue once I got the legs warmed up.

Thursday Nov 4, 2010 #

Core/Strength 30:00 [3]

Road Bike 1:00:00 [4]

VO2 max test on the bike for 5 minutes. 301 watts on the kurt kinetic. Trainer #10 (same as for my 20 minutes TT)

Tuesday Nov 2, 2010 #

Core/Strength 30:00 [2]

Road Bike intervals 1:00:00 [3]

Monday Nov 1, 2010 #

Note

Little sleep last night thanks to the red meat induced hive outbreak. No training today.

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