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
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
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
Yep, just another Thursday morning on the CompuTrainer. Today was the same workout as last thursday. Two 20 minute intervals at 98% of FTP with 5 minutes of recovery. Heart rate ranged from 155-158 for the first one and from 157-163 for the second one. Each recovery my heart rate went back down to mid 130s.
It’s looking like a nice day to be outside on the bike! 60s and sunny, too bad it isn’t like that at 5am!!!!
Weight: 164.4
Cold and miserable, pretty much describes my run this morning. Going out I didn’t think it was going to be too bad because it just seemed to be raining lightly on the drive to the gym. Once I got out on the road though, the wind was driving it right at me and along with the cold, it just sucked. On the way back someone driving a car decided that I wasn’t wet or cold enough so I got a wave of water thrown at me as the car went through a puddle on the street. I saw it coming and just couldn’t get far enough away. Up until that point my feet were feeling ok, but after that they were just soaked. That’s when I decided to cut the run short. I hate runnning when my feet squish.
http://connect.garmin.com/activity/78949102
Weight: 164
Spent another Tuesday morning in the garage on the CompuTrainer. This session was another set of short intervals. I felt pretty good this morning, heart rate was going between 160-163 for the last few minutes of each interval and would quickly recover to 130s before the next interval. Intervals were 6 minutes long, so not too bad, but the last couple the legs were starting to really feel it.
Still kind of debating whether to keep training on the CompuTrainer during the week or to try to get outside. The CompuTrainer is nice because I can start early, if I go out, it is still dark of 5am. I don’t mind running in the dark, but riding in the dark doesn’t sound too appealing to me.
Weight: 163.8
Pretty good swim this morning, but more importantly we are getting closer to getting back in the pond. George stopped by with the official horse thermometer and took a reading of 48 degrees. I’m thinking maybe 6 or 7 more degrees and we’ll be good to go!
500 warmup
500 pull
300 drill
200 free
400 4×100 – free,back, breast, free
200 free
400 8×50 – free on 45
200 free
400 16×25 – free, stroke on 25
Total: 3100 yards
Weight: 164
Finally made it outside for a long ride and what a nice day to be out on the bike. Started out a little chilly at 40 degrees, but easily was in the 50s an hour later. Good thing it was a nice day as our group was all over the place today, some of us did part of the ride in one direction while others did it the other, quite the comedy out there. One good thing, no one had any breakdowns so we all made it back in one piece.
I felt pretty good through the first 50 miles and then started to feel it a little bit in the legs. Still had enough to power any hills at the end, but overall very happy and feel like the work on the trainer has paid off even though the overall speed was a little slower than I had hoped. The numbers from the Garmin on the link below.
Also had the opportunity to jump on a scale during the ride to check my rate of dehydration, will post the photo along once Melinda sends it to me. Turns out I lost 30lbs in the first 38 miles of the ride!
http://connect.garmin.com/activity/78413831
Weight: 164.2
Tomorrow is the first long ride outside and I needed to make sure that everything was in working order and it is quite nice out today. Hopefully tomorrow will be just as nice. Went for a short 10 mile ride and it was good to get out and actually ride on the road. The new Power Meter, Crank and Cassette all worked great. The deraileurs all seemed to be shifting right on the money as well. Hopefully if all goes well, tomorrow will be more of the same.
http://connect.garmin.com/activity/78080388
Weight: 164.4