Another Tuesday and another day of Interval training on the CompuTrainer. It really feels like doing a series of hills outside.
Weight: 165.5
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CompuTrainer Tuesday
Category: Ironman Lake Placid
These are all the posts related to training and racing Ironman Lake Placid.
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Run and Swim
Changed things up a little bit today. Instead of going and swimming at the Andover Y at 5:30 I went down to the Danvers Y early and did a quick 5 mile run before swimming. It’s hard to get a run in when I go to the Andover Y because I would have to get up much earlier or run later, neither of which is very appealing. I still need to get to the Y just a little bit earlier as I ran out of time swimming and only managed to get in 2500 yards.
http://connect.garmin.com/activity/81431812
Weight: 165.5
Long day today, but a fun day. Started out with an easy 3000 in the pool. Just a straight forward swim alternating pulling and free every 500 yards. Just about 45 minutes to do the swim and felt pretty good.
Then it was off to bike at 10am. Wasn’t really sure how far we were going to be going and didn’t have any idea of the route, just wanted to make sure I wasn’t dropped. Before the ride even really got going I had 10 miles in so I knew I was going to be racking up some miles so I just stay in the middle of the pack for most of the ride. Once and a while my buddy Mike was dropped on the hills so I’d wait to make sure he knew which way we were headed. Took a little bit of work to catch up to the group after that, but they would wait up once they realized we were off the back. The best part of the ride was stopping at Abe’s in Newburyport for a bagel. Too bad I can’t do that in the Ironman!! We ended up getting in a little over 50 miles.
http://connect.garmin.com/activity/80831569
Then a couple hours after that Julie wanted to ride. My legs were feeling a litte tired by the time she showed up. Starting out was tough, but my legs actually loosened up about 5 miles into the ride. It was a short ride though, more like a time trial. We did 19.1 mph, so felt good about that.
http://connect.garmin.com/activity/80860378
Weight: 165
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New tires and Intervals
Put new tires on the bike the other night and jumped on the trainer this morning. Apparently there is some coating on new tires that came off on the trainer wheel. Had to stop 3 minutes into the ride to clean it off, everything was good after that. I’m glad it started making the funny noise before I made it into the interval sets. It would have really sucked to have stop then and restart.
Weight: 165
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Long Time Short Run
Went for a short run with Julie today. She is still in recovery mode after her impressive Boston Marathon performance.
Did a short 5 miles at a pretty easy pace to try and loosen up her legs. No rest for the weary! IMLP is only 94 days away!
Weight: 164.25
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Late day trainer ride
Decided to sleep in this morning and do my ride after work. I should have got up and did it in the morning. By the time I get home from work I never feel like doing anything like that, but I went and got it done. Felt pretty good really once I got warmed up and going. I was really kind of hoping that it wasn’t raining and dry so I could go out on the road. Oh well, maybe Thursday.
Weight: 165.2
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Swim (rest day) Monday
After two day of riding in the wind the legs needed some rest so it was off to the pool this morning.
500 warmup
800 pull
200 1×100 on 1:30 1X100 easy
300 2×100 on 1:30 1×100 easy
400 3×100 on 1:30 1×100 easy
500 4×100 on 1:30 1×100 easy
600 3×200 pull
Total: 3400 yards
Weight: 164
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Sunday Ride
This was just one of those rides…. Some rain, flat tire, dropped chain, wind, some more wind. Then it actually got better. We must have beeen riding into the wind for most of the ride, because once we got about 8 or 9 miles from getting back we were clicking off miles at a pace of 19 and 20 mph, even hitting 21 for one of them.
http://connect.garmin.com/activity/79862829
Weight: 165
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Friday Run and Saturday Ride
Yesterday afternoon the weather was so nice, I went out for a run, did just under 10 miles.
http://connect.garmin.com/activity/79329108
The usual Sunday ride was moved up to this morning because we are expecting rain for tomorrow morning, may still go out tomorrow afternoon for another ride, depends on the weather. Very windy out there today, 16 mph gusts according to the weather channel and pretty chilly. Not exactly a nice day for a ride, I would have rather it been warm and been lost out there like last week over cold and windy and knowing where I was. Fell on the bike today, well, fell over in the driveway. This is the second time now, maybe I should go get some bicycling 101 lessons!
At least I remembered to calibrate the power meter this weekend before the ride. Averaged about 200 Watts for the ride with an average speed of 17.4 which feels about right because of the wind. I think normally that power output would have put me in the 18mph range.
http://connect.garmin.com/activity/79604836
Weight: 165
You know it’s getting close to pond season when everyone shows up to the pool reporting the water temp. This morning there were reports of 45 degrees and 48 degrees. Still a little too chilly. It also seems like most of the pond swimmers are becoming more steady in the morning to get ready for pond season. Most of the year they were hardly ever showing up and now they are showing up on a consistent basis, guess no one wants to be left behind crossing the pond.
500 warmup
800 pull
600 4×25, 4×50, 1×200, 1×100
600 4×25, 4×50, 1×200, 1×100
600 4×25, 4×50, 1×200, 1×100
600 pull – cooldown
Total: 3700 yards
Weight: 163.75