Training Log Archive: O Steve!

run to S. Cedar beach to swim....

swim out an back to the white buoy near the fishing dock...

transition and run back home....

decided to do a little tempo work despite the heat and humidity....ran up and back on the Greenway

5:00 easy run 142 HRA....(did not seem accurate)
10:00 tempo 144 HRA
5:00 easy run 138 HRA
10:00 tempo 147 HRA
5:00 trot 142 HRA
7:38 walk 118 HRA

Tag ride with Kari and Syd up to the playground by the river past target...to the dunn bros...back home...and up and back to uptown

easy ride around he lakes

high tempo bike on the Hopkins loop in 38:08 (149 HRA).....with 13mph winds at 86F.....certainly did not go all out.....but very firm effort.

biked up and back on the greenway also with a bit milder effort but the HR stayed up there....

summary...not bad....my bike speed is close to what I want to do...perhaps a bit off....but I still have 4 weeks before my next Triathlon

No wonder old guys bike.....as I stated before, its the one endurance sport where your times as you age are very comparable to you times from 25 years ago....I'm slower but not much.....this was a training time for this loop that I recorded 8 years ago with a similar HRA....I believe the reason this is true is that to go faster and faster on a bike you have to give out exponentially more effort to over come wind resistance....so when you are in your best/fastest shape your can only increase your speed so much because air resistance hold you back...does this make sense to anyone...? I am likely not doing a good job explaining it...

C • Drag....... 3

62F but felt humid...

Kari and I hit the track at SLP....I was hoping to go in with fresh legs but the mt biking yesterday left me a bit off.....

The plan was 2 x 400, 2 x 800, 2 x 400 ladder...

warm up:

1:09 walk
5:25 warm up 800 (163 HRA....cant be accurate)
6:05 800 w/ 100 meters stride out at :30/100 meter walk recovery 1:00 alternate to get legs ready
4:05 400 walk recovery
:16 walk around before interval start

Intervals:

2 x 400 w/ 1:00 recovery (walk around recovery on all)

2:06 (146 HRA)
2:04 (154 HRA)

2 x 800 w/ 2:00 recovery

4:14 (169 HRA)
4:10 (172 HRA)

2 x 400 w/1:00 recovery

2:00 (162 HRA)
1:59 (160 HRA)

a bit sluggish on the times but the last 2 400 came around.....

I am finding the balance of doing enough speed/interval workouts to progress while allowing time for recovery before the next one is an ongoing challenge....I hope to get at least 2 or 3 more track workouts before my next triathlon on 8/8 but my extended recovery time due to age is getting in my way......

the classic 10 x 100....16th swim session of the year

did 5 x 50 on 1:30 for a warm up:

:43
:42
:43
:43
:43

felt smooth and snappy....

1:37 recovery

did 10 x 100 on 1:55....(thought on 2:00 was a bit to easy but wasn't quite ready to go to on 1:50)...ended up about :24 recovery....

1:28
1:31
1:31
1:31
1:30
1:31
1:31
1:32
1:33
1:31

avg 130.8/100....again...very snappy times...swam relaxed speed and did not have to gut it out.....swim speed is there...pretty happy with this, these interval times age grade very favorably despite and my edited swim schedule

up to wirth for two north loops.....

20:49 (133 HRA)
20:39 (135 HRA)

low air back tire and a bit ragged on technique slowed me....

sit and spin at Snap during work....HR seemed lower than effort...not sure the average is accurate...