Month: June 2011

Slow swim and fast run

After taking the day off yesterday I was back at the pond this morning. Checked my e-mail early and saw that Karen was up for a double this morning so I got down to the pond at 4:45. I had not planned on a double for today but figured I would join her for the first crossing and then go run. The water was pretty cold today, no one was there to take the temperature but I’m guessing 65 and Karen didn’t have a wetsuit. It was a nice easy swim for me, but I’m sure Karen was freezing, didn’t chat long on the other side and came back quick.

On the way back from the swim I saw Brian, Janet, Julie and Heidi heading out, so I figured I would wait around for them to come back and go for a run. Ended up being Heidi and I on the run because she was in a hurry and I was ready to go. We went out pretty fast and I wasn’t sure how fast we were going to end up going. The first mile wasn’t bad at 7:53, but the next 2 were 7:11 and 7:04. Faster than I had intended on running today, but I started to feel good and kept pushing, finishing the last two at 7:03 and 6:48.

http://connect.garmin.com/activity/92549138

Weight: 165

Tags Running, Swim

Ironman Lake Placid

Rainy weekend but a nice pond morning

Post author By Zane Zeeh
Post date June 13, 2011
No Comments on Rainy weekend but a nice pond morning

The weather wasn’t very nice this weekend. I went out for a ride early Saturday morning to get some extra miles in. Wasn’t a very hard pace it was good to get out before the rains came. Did another 40 on Sunday in the rain and called it a day.

This morning it was a little chilly, air temp was 51 and the pond was back down to 68 degrees. Did a double starting at 4:45 with the wetsuit.

Weight: 164

Tags Bike, Endruance Ride, Ironman, Swim

Ironman Lake Placid

Nice pond morning

Met Jan and Karen at 4:45 for a double at the pond this morning. It turns out that I have a much faster wetsuit than Jan does. We did the usual double this morning but without the Neo, she just left me in her wake. I thought I was feeling pretty good this morning too. Went out for a 5 mile run afterward and was still feeling pretty good so it turned into a 7 mile run. Was able to keep the overall pace under 8 min/miles and when I started I was thinking 8:30 would be nice.

http://connect.garmin.com/activity/91360151

Weight: 164

Tags Ironman, Running, Swim

Ironman Lake Placid

Swim on the bike?

The day started out nice. Biked down to the pond and the sun was rising up over the pond. Looked like it was going to be a beauty of a morning. Then about halfway across the pond it seemed awful dark and the sun was gone. By the time we reached the other side you could tell a storm was coming. Fortunately it was not a Thunderstorm, at least I didn’t hear any thunder or see any lightening. The wind picked up though and made for a long swim back. I wish I had wore different swimming attire this morning. I just wore a pair of jogging shorts to ride over in and swim and it proved to be a good swim workout because of the drag from the shorts. No rain during the swim, not that it matters when you are in the water.

Heading out for an easy ride on the bike the clouds were still looking ominous and by the time I reached the corner of Middleton and Main it was raining pretty good. Headed down to the end of Middleton Rd and by that time it was just raining. The rain wasn’t cold though so I felt ok riding. The worst part of riding in the rain is getting home and having to clean the bike up, that probably took almost as long as the ride!

http://connect.garmin.com/activity/91183711

Weight: 163.8

Tags Active Recovery, Ironman, Swim

Ironman Lake Placid

Another long run done

Headed out at 5am this morning while it was still nice and cool out. The next couple of days are supposed to be in the 90s so I was pretty happy to get out while it was still in the 60s this morning. Instead of driving over to the pond and running from there I just ran from my house. It’s about the same distance and saves me from having to do an out and back off of the main loop I’m doing. The hard part about doing it this way is that the big hill is now at mile 10 instead of mile 1.

The other reason I started from home was that I figured it would give the rest of the Tri group that was swimming this morning time to swim and then I would see them on their run afterward. Well, turns out they were doing a lot of talking so I ended up having to run to the beach to actually see what the hold up was! I guess I’ll have to run slower next time.

http://connect.garmin.com/activity/90975255

Weight: 163

Tags Ironman, Running

Ironman Lake Placid

Tuesday morning TT

Did my 20 mile Time Trial again this morning. Have been looking forward to it since last week. It was much cooler this morning than last Tuesday so I wasn’t sure I was going be as fast as last week. I was more interested in seeing the average watts for the ride. That would tell me if I worked as hard as last week regardless of the weather conditions. Happy to say that I increased the my average Watts by 7 from last week.

Overall I average just over 20 mph at 20.1 for the ride. At the 10 mile point I was right at 20.1 and was able to maintain that for the ride back. I think the first 10 miles of my ride is a little more erratic than the second 10 miles, with more high and low speeds. On the way back I think I maintain a steadier pace with the exception of the Main st. hill. Cadence was good today too, averaged 95 and the felt good. When I keep the Cadence high like that I don’t feel like my legs get tired or heavy.

http://connect.garmin.com/activity/90768719

Weight: 165

Tags Bike, Ironman, Power Meter, Quarq, Time Trial

Ironman Lake Placid

Tired day at the pond

Got up early this morning and was feeling pretty tired and decided it was going to be a swim only day. I managed to keep up with Jan on only 1 of the 4 legs of the swim this morning. Hopefully a good night sleep and I’ll be back on track for the bike ride in the morning.

Weight: 163.8

Tags Ironman, Swim

Ironman Lake Placid

Lot of hours

Just wrapped up the weekend with a 91 mile 5 hour ride. That is the longest ride so far and for the week 14 hour and 35 minutes is the most training I have done. Now that I can get to the pond in the early morning to swim and then run from there it makes it easy to add a couple more hours to the weeks training. The fact that a lot of it is swimming is nice, because I enjoy swimming and it feels pretty easy. Except when I’m chasing after faster swimmers 🙁 I even managed to get a double in on Saturday my usual day off this week.

http://connect.garmin.com/activity/90444168

Nutrition for the ride:
120 oz. Ironman Perform
EFS Liquid Shot
Honey Stinger Waffle 2
Saltstick tab

Per Hour Totals:
Calories: 354
Sodium: 335
Potassium: 80
Chloride: 190
Magnesium: 26
Calcium: 34
Electrolytes: 1020

Weight: 163.4

Ironman Lake Placid

Post author By Zane Zeeh
Post date June 5, 2011
No Comments on

http://connect.garmin.com/activity/90444168

Weight: 163.4

Ironman Lake Placid

Lot of hours

Wrapped up this weekend with a 91 mile 5 hour ride. The longest ride of the year and the most hours training so far for a week. This week I put in 14 hours and 35 minutes of training. I think most of that big jump has come because I’m now swimming doubles at the pond and running from the pond. That gets me an extra hour of workout time for Monday and Friday. This week there was no day off because Saturday I was also at the pond and did a double. I would still kind of consider Saturday a day off though because I took it easy on the swim.

http://connect.garmin.com/activity/90444168

Weight: 163.4