Training Log Archive: cathiIn the 30 days ending Apr 30, 2008:
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Wednesday Apr 30, 2008 #
cycling (mtn bike) 1:14:00 [3] 10.0 mi (7:24 / mi) +205m 6:57 / mi
took the mtn bike out to make sure she was running well before diving into a long saturday. a few things to tweak...
felt good out there!
felt good out there!
Tuesday Apr 29, 2008 #
cycling (road) 1:45:00 [3] 28.0 mi (3:45 / mi) +500m 3:33 / mi
my plan for doing 2 mtn climbs tonight was ditched when i was feeling the groin halfway up the first. it didn't hurt, but i could feel it, and it just didn't feel right. i completed that climb (30 solid minutes) and then continued with the normal tues night loop. kevin & i hooked up with some other guys and had a solid paceline for the last 20min or so - definitely worked me.
Monday Apr 28, 2008 #
strength (atw) 33:00 [1]
around the worlds
30 reps
didn't get the ride in - at work till 7:30, dinner, then another 3 hrs. project needs to be to client by noon on wed... fingers crossed tomorrow goes well and i can sneak out to the ride.
30 reps
didn't get the ride in - at work till 7:30, dinner, then another 3 hrs. project needs to be to client by noon on wed... fingers crossed tomorrow goes well and i can sneak out to the ride.
strength (core) 15:00 [1]
5x30 sec
plank, side planks
plank, side planks
Sunday Apr 27, 2008 #
cycling (on the trainer) 1:30:00 [2] 25.0 mi (3:36 / mi)
ahr:113
i'm guessing at distance, but i'd think that was about right. consistent spin, even though heart rate was lower (bet 110-120)
storm subsided, then i continued outside....
storm subsided, then i continued outside....
cycling (road) 3:32:00 [3] 54.5 mi (3:53 / mi) +543m 3:46 / mi
ahr:145 slept:7.5
route:
from home. to the red bank ride. out to back valley road. turnaround at retro hughes. back the same way. extended it with a browntown finish.
would have gone longer but the rain got harder (and it was looking way dark out), i was out of food (although i could found a store), but my groin injury was feeling a bit tight.
not the 7 hrs planned, but a solid 5.
big thanks to hardees for the water refill. i can't remember the last time i set foot in one of those! i feel good, but tired. need more food!
so my watch says i burned 2183 cals. wonder how accurate that is?
from home. to the red bank ride. out to back valley road. turnaround at retro hughes. back the same way. extended it with a browntown finish.
would have gone longer but the rain got harder (and it was looking way dark out), i was out of food (although i could found a store), but my groin injury was feeling a bit tight.
not the 7 hrs planned, but a solid 5.
big thanks to hardees for the water refill. i can't remember the last time i set foot in one of those! i feel good, but tired. need more food!
so my watch says i burned 2183 cals. wonder how accurate that is?
Saturday Apr 26, 2008 #
cycling (road) 1:35:00 [2] 26.25 mi (3:37 / mi) +169m 3:33 / mi
slept:8.0
easy ride... yeah, was supposed to be last night, but i worked late. this got up and moving this morning though. loving the spring weather!
strength (ATW) 28:00 [1]
around the worlds...
30 reps each
couldn't do the plank leg lift - hurt the groin.
shoulders still feeling the barbara workout from thursday!
30 reps each
couldn't do the plank leg lift - hurt the groin.
shoulders still feeling the barbara workout from thursday!
Thursday Apr 24, 2008 #
strength (barbara crossfit) 29:00 [2]
20 pullups
30 pushups
40 situps
50 squats
(3 min break)
x 3 sets
1st set: 10:15
2nd set: 10:10
3rd set: 8:42
BUT i didn't get through the full pushups on the 3rd set. went down for #1 and totally faceplanted. it was hilarious. luckiliy the nose was avoided. so this set i did on my knees (and still barely got through them). i was worked!
30 pushups
40 situps
50 squats
(3 min break)
x 3 sets
1st set: 10:15
2nd set: 10:10
3rd set: 8:42
BUT i didn't get through the full pushups on the 3rd set. went down for #1 and totally faceplanted. it was hilarious. luckiliy the nose was avoided. so this set i did on my knees (and still barely got through them). i was worked!
cycling (road) 56:00 [4] 16.25 mi (3:27 / mi) +85m 3:23 / mi
30 min intervals + warmup/cool down (riding to and from the Bend)
i am a day behind with my stength/core workouts this week, so today i did the crossfit instead of atw. not quite ideal to do 150 squats 30 min before intervals. :)
i am a day behind with my stength/core workouts this week, so today i did the crossfit instead of atw. not quite ideal to do 150 squats 30 min before intervals. :)
Wednesday Apr 23, 2008 #
running (trail) 14:30 [1] 1.75 mi (8:17 / mi)
hardly a run.... wasted too much time to drive out there, only to find out the impact of running hurts. i thought it would be more of my knee, but my pelvis/groin hurt more. it was hard to tell if it hurt or was just highly uncomfortable. regardless, i took it as a sign that i didn't need to be out there yet running.
stupid handlebars.
stupid handlebars.
strength (ATW) 24:00 [1]
shoes: HardRock 1
around the worlds
set of 25
i haven't done these in awhile; i've missed them!
set of 25
i haven't done these in awhile; i've missed them!
Tuesday Apr 22, 2008 #
cycling (road) 2:09:00 [3] 36.0 mi (3:35 / mi) +500m 3:26 / mi
wasn't as tempo as anticipated, but a good ride. legs felt pretty good and strangely my knee doesn't hurt while pedaling - even standing going up hills. hmm....
a bit tired and worn out mentally. about to go back to work and hopefully finish up a project that will clear up my schedule a bit. i need to stop doing so much freelance. learn to say no :)
a bit tired and worn out mentally. about to go back to work and hopefully finish up a project that will clear up my schedule a bit. i need to stop doing so much freelance. learn to say no :)
Monday Apr 21, 2008 #
yoga (at home) 30:00 [1]
felt good to relax (esp after the hectic nephews!), but there were a few poses i just could not do because of the whole groin/pelvis bike injury (warrior, lunges, cobbler...). soaked in an epsom bath tonight hoping that might loosen it up. surprisingly my knee didn't hurt during any of the poses (or cycling), but it does hurt anytime i walk, move, put pressure on it.
cycling (road) 42:00 [1] 12.0 mi (3:30 / mi) +67m 3:26 / mi
easy road ride. felt fine - no soreness on the small climbs. yeah :)
Sunday Apr 20, 2008 #
Note
(rest day)
a rest & recovery day.... spent cleaning, gardening, working.
this evening, my knee & neck are even more stiff/sore. definitely not part of the "good workout soreness" but results of the wipeout?
this evening, my knee & neck are even more stiff/sore. definitely not part of the "good workout soreness" but results of the wipeout?
Saturday Apr 19, 2008 #
cycling race (mtn) 7:47:00 [4] 65.0 mi (7:11 / mi) +3352m 6:12 / mi
(injured)
great race! except for the bridge wipe out and severe constant chain suck during the last 12 miles of singletrack that likely added 30-40 min :(
conditions: rain overnight and for the first hour = sloppy course.
singletrack 1: muddy. luckily not too technical, good to ease in and get in the groove. until you wipe out on a bridge... sliding, sliding, then slam into a post, thereby mounting your stem. OUCH. had me out of sorts for awhile (and felt the pain for about 3 hrs). overall though i felt i rode this section pretty well, albeit a bit conservatively with the slickness - it was still early in the day and i didn't need anything more to happen.
forest service roads: i hit this and felt like i was home! i pushed it hard, never "just riding along". attacked the hills. actually dropped the guys i was with. felt solid. however, the pain in my shoulder/neck set in around 4.5 hrs. knocked off 2-3 girls too.
singtrack 2: i thought i was fine.. until the funny sound i heard ended up being my chain bone dry. wrestled with chain suck for the next 1.5 hrs which really put a damper on this otherwise more-fun-than-i-was-expecting section. i think i wasted a minimum of 30 min with this shit.
results: 7h47min i believe. 5th place (even got on the podium).
the next day: pretty sore leg/knee, pelvis, & neck/shoulder. otherwise the general soreness from a good day's work - not overly stiff or tired legs.
conditions: rain overnight and for the first hour = sloppy course.
singletrack 1: muddy. luckily not too technical, good to ease in and get in the groove. until you wipe out on a bridge... sliding, sliding, then slam into a post, thereby mounting your stem. OUCH. had me out of sorts for awhile (and felt the pain for about 3 hrs). overall though i felt i rode this section pretty well, albeit a bit conservatively with the slickness - it was still early in the day and i didn't need anything more to happen.
forest service roads: i hit this and felt like i was home! i pushed it hard, never "just riding along". attacked the hills. actually dropped the guys i was with. felt solid. however, the pain in my shoulder/neck set in around 4.5 hrs. knocked off 2-3 girls too.
singtrack 2: i thought i was fine.. until the funny sound i heard ended up being my chain bone dry. wrestled with chain suck for the next 1.5 hrs which really put a damper on this otherwise more-fun-than-i-was-expecting section. i think i wasted a minimum of 30 min with this shit.
results: 7h47min i believe. 5th place (even got on the podium).
the next day: pretty sore leg/knee, pelvis, & neck/shoulder. otherwise the general soreness from a good day's work - not overly stiff or tired legs.
Thursday Apr 17, 2008 #
hiking (walking) 3:00:00 [1]
so no cycling as planned, but at least 3 hrs of walking around the aquarium and park with my nephews. that's gotta count for something! ;)
Wednesday Apr 16, 2008 #
running (trail) 1:02:00 [3] 6.0 mi (10:20 / mi) +238m 9:12 / mi
shoes: HardRock 1
(guessed mileage)
good run. legs feeling a bit tight tonight. need to give them love. unfortunately my massage got cancelled :(
have really been trying to watch my nutrition this week, so i think that is pretty good. body feeling tired... this has been a tough week at work unfortunately, spilling into nights. not good timing!
good run. legs feeling a bit tight tonight. need to give them love. unfortunately my massage got cancelled :(
have really been trying to watch my nutrition this week, so i think that is pretty good. body feeling tired... this has been a tough week at work unfortunately, spilling into nights. not good timing!
Tuesday Apr 15, 2008 #
cycling warm up/down (road) 35:00 [2] 16.75 mi (2:05 / mi) +85m 2:03 / mi
distance tbd
riding to / from the Bend.
(took a wrong turn too)
riding to / from the Bend.
(took a wrong turn too)
cycling intervals (raod) 30:00 [3]
distance to come...
increasing intervals, level 5 - 9 effort
at the Bend. great spot for these! (minus the smell... alternated between water treatment facility and the sugary Moonpie factory. both icky.)
increasing intervals, level 5 - 9 effort
at the Bend. great spot for these! (minus the smell... alternated between water treatment facility and the sugary Moonpie factory. both icky.)
Sunday Apr 13, 2008 #
cycling warm up/down (warmup) 15:00 [2]
warm up way too short due to me getting lost heading to the start. last time i merely use the directions posted on the race website.
cycling race (road race!) 2:00:00 [4] 46.0 mi (2:37 / mi)
slept:6.5
not sure of time/stats yet...
the good news: skies were blue and while temps were a good 20degrees colder than yesterday, it was DRY (rain was expected).
the bad news: i flatted (again!) about 15 min into the race. WTF! i checked the tire after yesterday's ordeal - fine. no pressure loss during the crit and it was fine this morning. thank god we had a wheel truck. a teammate stopped with me (i owe her a few pints!) and we changed it quick and then worked hard.... we could see the women ahead, but with a very rolling course and wind consistently at least 10mph, gusting over 25, we had a tough time. we reeled in a few stragglers and finally caught up to a small group after 10-15 miles. i was hoping to bridge the gap to the main pack, but that was not to be. we had a good time working together to get through the course.
this sucked because amazingly my legs felt pretty good i think. (which i was surprised about after the last 2 weeks of training being pretty tough AND after racing the TT & crit yesterday). i would have liked to have seen how long i could have ridden with the front girls. there are some super strong ones in there, but it would ahve been fun.
oh well! still a great day. came home, took a nap, ate a good late lunch, and am now spending the afternoon working and watching ironman arizona video, hoping to catch a friend finishing! epsom bath later on i think - i do have some soreness in my left knee & hip i want to watch... (massage scheduled on wed!)
the good news: skies were blue and while temps were a good 20degrees colder than yesterday, it was DRY (rain was expected).
the bad news: i flatted (again!) about 15 min into the race. WTF! i checked the tire after yesterday's ordeal - fine. no pressure loss during the crit and it was fine this morning. thank god we had a wheel truck. a teammate stopped with me (i owe her a few pints!) and we changed it quick and then worked hard.... we could see the women ahead, but with a very rolling course and wind consistently at least 10mph, gusting over 25, we had a tough time. we reeled in a few stragglers and finally caught up to a small group after 10-15 miles. i was hoping to bridge the gap to the main pack, but that was not to be. we had a good time working together to get through the course.
this sucked because amazingly my legs felt pretty good i think. (which i was surprised about after the last 2 weeks of training being pretty tough AND after racing the TT & crit yesterday). i would have liked to have seen how long i could have ridden with the front girls. there are some super strong ones in there, but it would ahve been fun.
oh well! still a great day. came home, took a nap, ate a good late lunch, and am now spending the afternoon working and watching ironman arizona video, hoping to catch a friend finishing! epsom bath later on i think - i do have some soreness in my left knee & hip i want to watch... (massage scheduled on wed!)
cycling (trainer) 1:00:00 [1]
recovery ride... on the trainer.
only half the time. wasn't feeling great - super tired and headache.
def not up for the 90/30. grr.
only half the time. wasn't feeling great - super tired and headache.
def not up for the 90/30. grr.
Saturday Apr 12, 2008 #
cycling warm up/down (warmup) 45:00 [2]
combined warmup time for crit + tt
cycling race (time trial) 16:00 [5] 5.5 mi (2:55 / mi)
times not posted yet!
rolling TT course. not as windy as anticipated luckily.
pure pain, so i did something right!
def not my forte though.
rolling TT course. not as windy as anticipated luckily.
pure pain, so i did something right!
def not my forte though.
cycling race (crit) 30:00 [4]
slept:6.0
loops were .69 miles long.
still waiting on posting of final stats/details
i did see though that we averaged 25.x mph. i was surprised!
course was fairly technical, L shaped (6 turns). flatted during my warmup. grr! then found a piece of glass in my rear tire (it hadn't flatted yet). team coach changed both, but it took him forever. nerves running high!
my foot slipped off the pedal at the start trying to clip in, so i was at the back immediately. yikes! but i caught up quick - phew! after a little bit the main pack was broken into a few smaller groups. about 7 us in mine and we pretty much stuck together the whole time. i have to say this crit experience was a million times better than the last! maybe they aren't so bad afterall...
still waiting on posting of final stats/details
i did see though that we averaged 25.x mph. i was surprised!
course was fairly technical, L shaped (6 turns). flatted during my warmup. grr! then found a piece of glass in my rear tire (it hadn't flatted yet). team coach changed both, but it took him forever. nerves running high!
my foot slipped off the pedal at the start trying to clip in, so i was at the back immediately. yikes! but i caught up quick - phew! after a little bit the main pack was broken into a few smaller groups. about 7 us in mine and we pretty much stuck together the whole time. i have to say this crit experience was a million times better than the last! maybe they aren't so bad afterall...
Friday Apr 11, 2008 #
Note
(rest day)
ahhhh.....rest.......
now if i can incorporate some more sleep into it.
now if i can incorporate some more sleep into it.
Thursday Apr 10, 2008 #
strength (90/30) 48:00 [2]
ok, either matt had the time estimate wrong for this, or i totally messed it up. 90 sec on / 30 sec rest for 3 sets of 4 groups of exercises that made me hurt a lot more than i thought!
def shouldn't wear the fireblades for this - i guess a bit too loose? esp for the lateral moves. my big toes hurt :(
def shouldn't wear the fireblades for this - i guess a bit too loose? esp for the lateral moves. my big toes hurt :(
cycling (road) 31:00 [3] 8.1 mi (3:50 / mi)
slept:5.5
well time was running out... so instead of heading to the Bend for intervals, or doing them at the gym (it was so nice out!), i thought i'd try a few ideas around the hood. well, i think i failed. i got in a few intervals, but not nearly as effective as when i did them on the spin bike last week. but, it was nice to get out, make the legs move, and ride.
oh yeah, had a massage today too. just 30 min, on my legs. half of that probably on my glutes. they are out of whack! must hit the foam roller tonight... have a full hour scheduled next week!
oh yeah, had a massage today too. just 30 min, on my legs. half of that probably on my glutes. they are out of whack! must hit the foam roller tonight... have a full hour scheduled next week!
Wednesday Apr 9, 2008 #
running (trail) 1:31:00 [3] 8.5 mi (10:42 / mi)
shoes: FireBlades 1
lookout mtn, guild trail (there & back. rolling terrain)
legs felt a bit stiff/heavy, but warmed up a decent amount. stomach not feeling great so i didn't extend it all the way to 2 hrs... but still a decent run.
legs felt a bit stiff/heavy, but warmed up a decent amount. stomach not feeling great so i didn't extend it all the way to 2 hrs... but still a decent run.
yoga (at home) 30:00 [1]
Tuesday Apr 8, 2008 #
cycling (road) 2:25:00 [3] 38.0 mi (3:49 / mi) +512m 3:40 / mi
unfortunately well short of tonight's goal. i got out of work later than anticipated and rode till dark. i was tired & hungry and didn't have the energy/motivation to put the bike on the trainer for another 1hr+. the quality of my ride was ok... the first half was with "the girls"... i usually don't like to ride with them as the pace isn't what i want, but i suppose it was good practice riding in a pack of people that aren't always on top of it. after the climb, i hooked up with some guys and had a solid effort on the way back.
Monday Apr 7, 2008 #
cycling hills (road) 44:00 [3] 6.9 mi (6:23 / mi) +260m 5:43 / mi
a bit short, but i skimped only on the warmup/cooldown. don't know the roads too well and i was flanked by 2 busy, bike-unfriendly ones, so i stuck to the hills. legs definitely feeling it. foltz is a great hill, not sure i could do it more than twice right now!
strength (upper body) 30:00 [1]
slept:6.0
20-18-16-14 reps of
pushups, bicep curl, lat shoulder ext, tricep pulldowns
the pushups were hard today - i think i'm still sore from last thursday! eeked them out, but it took some time. losing form, but i do try.
pushups, bicep curl, lat shoulder ext, tricep pulldowns
the pushups were hard today - i think i'm still sore from last thursday! eeked them out, but it took some time. losing form, but i do try.
Sunday Apr 6, 2008 #
cycling (road) 4:00:00 [3] 65.0 mi (3:42 / mi)
slept:8.0
i'm guessing at the distance, as no one cleared out their mileage from previous rides and i don't have a computer yet. forgot to even check my altimeter for elevation - course (Apison) was just flat w/ a some sections of rollers + 2 decent climbs (but not mtns).
rode w/3 seasoned riders that kept my intensity up for 3 hrs. in fact, 2 hrs into i looked at my watch and was like wow... another hour. yikes! it's nice to push it more. (felt like i did more in these 2 hrs than i did in 4 yesterday). i'd say a solid 3.5 on the intensity scale (the pulldown doesn't give me that option!)
after this ride, we rode the time trial course for next weekend and got pointers from lisa's coach. it'll be a good course, but possibly pretty windy. a decent climb 2/3 in that will hurt :)
after this, we had a criterium clinic. picked up some great advice on cornering. hopefully i'll be a bit more comfortable at this one (my 2nd. i swore i'd never do another after the 1st!)
after this, they went back out on the time trial course - i started to follow, but my legs would not have it. i was whooped! and not feeling great - i don't advise the tofu scramble from greenlife for bfast. i was tasting it all day long and nearly had to pull over a few times. :(
rode w/3 seasoned riders that kept my intensity up for 3 hrs. in fact, 2 hrs into i looked at my watch and was like wow... another hour. yikes! it's nice to push it more. (felt like i did more in these 2 hrs than i did in 4 yesterday). i'd say a solid 3.5 on the intensity scale (the pulldown doesn't give me that option!)
after this ride, we rode the time trial course for next weekend and got pointers from lisa's coach. it'll be a good course, but possibly pretty windy. a decent climb 2/3 in that will hurt :)
after this, we had a criterium clinic. picked up some great advice on cornering. hopefully i'll be a bit more comfortable at this one (my 2nd. i swore i'd never do another after the 1st!)
after this, they went back out on the time trial course - i started to follow, but my legs would not have it. i was whooped! and not feeling great - i don't advise the tofu scramble from greenlife for bfast. i was tasting it all day long and nearly had to pull over a few times. :(
Saturday Apr 5, 2008 #
cycling (road) 4:05:00 [2] 54.0 mi (4:32 / mi) +655m 4:22 / mi
ahr:140 max:178 slept:8.5
route:
river city bikes - st elmo - 193 - nikajack (part way up) - 193 - 136 (all the way up) - 193 - st elmo - river city
so, this really wasn't the ride i had planned. didn't get to hook up with the morning folks for the cove ride, so i joined a friend for a ride that was longer/easier than i had planned. (then 30 min later a better option came up. darn!) it was nice to ride somewhere different and learn some new roads - def will be handy in the future. pace definitely slower though and i had to be careful not to drop her.
the climb up nickajack sucked. my inhaler is apparently empty, so i knew i had to watch it (this is one of the 3 hardest climbs around - and my first time up). got about 2/3 of the way up (i think), when it got super steep. a combination of my heart rate spiking up quickly (and i already could hardly get a breath), and moving slower than molassas (i was in danger of toppling before getting unclipped), so i actually stopped. wow. first time i've done that. defeated. then on the way back down my rear brakes were squealing like a stuck pig which was unsettling - and we know i hate descending anyways. i think karen took a nap waiting for me.
the climb up 136 however was great. lovely steady grade. we rolled into some thick fog and a drizzle. i was a bit apprehensive starting the descent, but it went great! i'll have to use this as a training hill.
the ride back was fine. some small rollers, but not nearly what i wanted for today.
still feeling those pullups and tricep kickbacks from thursday. wow. :)
river city bikes - st elmo - 193 - nikajack (part way up) - 193 - 136 (all the way up) - 193 - st elmo - river city
so, this really wasn't the ride i had planned. didn't get to hook up with the morning folks for the cove ride, so i joined a friend for a ride that was longer/easier than i had planned. (then 30 min later a better option came up. darn!) it was nice to ride somewhere different and learn some new roads - def will be handy in the future. pace definitely slower though and i had to be careful not to drop her.
the climb up nickajack sucked. my inhaler is apparently empty, so i knew i had to watch it (this is one of the 3 hardest climbs around - and my first time up). got about 2/3 of the way up (i think), when it got super steep. a combination of my heart rate spiking up quickly (and i already could hardly get a breath), and moving slower than molassas (i was in danger of toppling before getting unclipped), so i actually stopped. wow. first time i've done that. defeated. then on the way back down my rear brakes were squealing like a stuck pig which was unsettling - and we know i hate descending anyways. i think karen took a nap waiting for me.
the climb up 136 however was great. lovely steady grade. we rolled into some thick fog and a drizzle. i was a bit apprehensive starting the descent, but it went great! i'll have to use this as a training hill.
the ride back was fine. some small rollers, but not nearly what i wanted for today.
still feeling those pullups and tricep kickbacks from thursday. wow. :)
Friday Apr 4, 2008 #
Note
(rest day)
rest day!
i needed it. upper body/torso sore. real tired this afternoon; need to catch up on sleep & make it more of a priority during the week.
i needed it. upper body/torso sore. real tired this afternoon; need to catch up on sleep & make it more of a priority during the week.
Thursday Apr 3, 2008 #
strength (angie crossfit) 25:00 [1]
50 each of:
situps
pushups
squats
pull ups
thankfully the gravitron machine is working so i could do the pullups. i sure need help with those. my arms are still a bit tired from tuesday; pushups more difficult (but still on my toes. losing form after every 8 or so, so i'd take a short break and hit it again).
situps
pushups
squats
pull ups
thankfully the gravitron machine is working so i could do the pullups. i sure need help with those. my arms are still a bit tired from tuesday; pushups more difficult (but still on my toes. losing form after every 8 or so, so i'd take a short break and hit it again).
cycling intervals (spin bike) 31:00 [3]
ahr:135 max:157
part 2 of tonight's workout.
increasing intervals, starting with effort of 5 (out of 10). 2 min, then 1 min each at 6,7,8,9. start over. felt a bit tired, but tried to stay true to effort level.
increasing intervals, starting with effort of 5 (out of 10). 2 min, then 1 min each at 6,7,8,9. start over. felt a bit tired, but tried to stay true to effort level.
running intervals (track) 32:00 [3] 4.0 mi (8:00 / mi)
ahr:150 max:174 shoes: FireBlades 1
part 3 of tonight's workout.
same intervals as bike. (guessing on distance. i can't count laps around the track AND remember what interval i'm on. that's just asking too much for a wary soul. :)
now i'm reallly feeling tired. again, i tried to put forth the right effort, but i could tell i was slooooow. but i'm impressed i did it. i really was tired, hungry, cold & wet.
tonight i'm whooped. was supposed to go out to a video screening (of the crazy local creekboaters who i'm sure are having a blast with all this rain that is ruining any chance of me getting onto singletrack).. but i'm going to bed instead. looking forward to a rest day!
same intervals as bike. (guessing on distance. i can't count laps around the track AND remember what interval i'm on. that's just asking too much for a wary soul. :)
now i'm reallly feeling tired. again, i tried to put forth the right effort, but i could tell i was slooooow. but i'm impressed i did it. i really was tired, hungry, cold & wet.
tonight i'm whooped. was supposed to go out to a video screening (of the crazy local creekboaters who i'm sure are having a blast with all this rain that is ruining any chance of me getting onto singletrack).. but i'm going to bed instead. looking forward to a rest day!
Wednesday Apr 2, 2008 #
running (trail) 1:56:00 [3] 11.0 mi (10:33 / mi) +548m 9:08 / mi
ahr:168 max:183 shoes: HardRock 1
lookout mtn
ruby falls - gum - lower truck - skyuka - john smart - upper truck - ruby falls
convinced 2 of the guys from the group run to go long with me. and i suffered for it too. john smart trail = not so smart climb. whooped my ass. tough run tonight. and yeah, i really think my average was that high.
ruby falls - gum - lower truck - skyuka - john smart - upper truck - ruby falls
convinced 2 of the guys from the group run to go long with me. and i suffered for it too. john smart trail = not so smart climb. whooped my ass. tough run tonight. and yeah, i really think my average was that high.
yoga (at home) 16:20 [1]
Tuesday Apr 1, 2008 #
Note
slept:5.75 weight:129.4lbs
body fat (according to scale): 16.1%
weight has been consistent, but this % is a solid 1.5-3% lower than previous averages. yeah! (who knows precisely how accurate the scale is, but it should be consistent in its readings...)
weight has been consistent, but this % is a solid 1.5-3% lower than previous averages. yeah! (who knows precisely how accurate the scale is, but it should be consistent in its readings...)
cycling (road) 2:43:00 [3] 41.0 mi (3:59 / mi) +544m 3:49 / mi
ahr:155 max:174
started early, met back up with a group (imagine that, riding with a group on the group ride! normally i am alone...) the pace was brisk. it was a nice change! and good for me to ride with more than 2 people...
i wasn't going to do the climb - the clouds on top of the mtn were ominous. but it hadn't rained yet this afternoon so maybe we'd be lucky. well, not so much. as soon as we go to the top it started. thankfully wasn't too bad until after the descent. it still sucked though (i was petrified). 'course i was totally dropped on the way down and riding the road with cars in the rain. yuck. finally a friend came up and we rode together (finally off the busy road). but then he gets a flat, right as the skies open up. pouring rain. oh, and then the lightning. yeah. and we're 30min out from the cars. shivering like mad. and i'm still cold 1 steaming shower, hot bowl of soup, and hot cocoa later.
but, we did it. and sam says somewhere, where it's 70 & sunny, people who come in 2nd place train. :)
btw, i'm beat. upper body sore. and my abs. those pushups. wow.
and have i mentioned i HATE HATE HATE my bike saddle?! ugh.
i wasn't going to do the climb - the clouds on top of the mtn were ominous. but it hadn't rained yet this afternoon so maybe we'd be lucky. well, not so much. as soon as we go to the top it started. thankfully wasn't too bad until after the descent. it still sucked though (i was petrified). 'course i was totally dropped on the way down and riding the road with cars in the rain. yuck. finally a friend came up and we rode together (finally off the busy road). but then he gets a flat, right as the skies open up. pouring rain. oh, and then the lightning. yeah. and we're 30min out from the cars. shivering like mad. and i'm still cold 1 steaming shower, hot bowl of soup, and hot cocoa later.
but, we did it. and sam says somewhere, where it's 70 & sunny, people who come in 2nd place train. :)
btw, i'm beat. upper body sore. and my abs. those pushups. wow.
and have i mentioned i HATE HATE HATE my bike saddle?! ugh.