Beautiful Backroads Century
I got a chance to do the charity ride today and chose the medium length 31 mile route. I wish I could have done the 45 mile ride but that will be a good challenge next year. The ride was overall fairly flat with only a few steep but short climbs. Either that or I am better at climbing now than I was at the start of the summer. I did get tired of being on a bike seat for over 2 hours. I don’t know if that will ever not be the case unless I lose another 25 or 30 lbs.
It was a fun day and the weather could not have been any better if it tried.
Workout:
- Type: Cycle
- Date: 09/20/2008
- Time: 08:00:00
- Total Time: 2:20:00.00
- Average Heart rate: 155
- Max Heart rate: 178
- Calories: 3495
- Distance: 32.5 miles
- Average Speed: 13.93 mph
- Max Speed: 35 mph
- Average Cadence: 80
- Max Cadence: 105
Filed under: Cycle, Uncategorized
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Back in the Pool
I finally did some good work in the pool and got my swim times down quite a bit. The 100 meter times were a little over 2 minutes and my 200 meter time was 2:20. I was very pleased with the faster times and was able to go for fairly long times.
Workout:
- Type: Swim
- Date: 09/15/2008
- Time: 18:00:00
- Total Time: 00:40:25.00
- Calories: 600
- Distance: 1,531.06 yd
- Average Pace: 2:38.56/100yd
Filed under: Swim, Uncategorized
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Easy Ride
I wanted to do a little easy ride on the lifecycle before my swim. It was easy and it gave me a chance to use my new ipod.
Workout:
- Type: Cycle
- Date: 09/15/2008
- Time: 17:00:00
- Total Time: 00:50:00.00
- Calories: 344
- Distance: 13 miles
- Average Speed: 15.6 mph
Filed under: Cycle, Uncategorized
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Easy Long Swim
Nothing special. Just an easy day of drills and laps in the pool.
Workout:
- Type: Swim
- Date: 09/05/2008
- Time: 10:00:00
- Total Time: 00:40:00.00
- Average Heart rate: 125
- Max Heart rate: 144
- Calories: 800
- Distance: 1,312.34 yd
- Average Pace: 3:02.63/100yd
Filed under: Swim, Uncategorized
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Return to the Gym
After several days of soreness, I made it back to the weight room. I tried to keep my weights low and concentrate on form and 3 sets of repetitions. Nothing seemed to be difficult but we will see how I feel tomorrow and Monday. Luckily, I didn’t feel any pain when I played golf today. Before my weight training, I ran a mile and cooled down to get my heart rate up. After the 25 minutes of lifting, I did 30 minutes of fat burn on the treadmill. Unfortunately, my heart rate gets so high, the treadmill keeps the speed around 3.3 to 3.6 mph. I did try and do some 4 mph jogging to see how low I could keep my HR. I think that I could easily do my 10K at that pace. It’s slow but steady!
Workout:
- Type: Strength Training
- Date: 08/30/2008
- Time: 17:00:00
- Total Time: 1:15:00.00
- Average Heart rate: 120
- Max Heart rate: 144
- Calories: 1700
Filed under: Strength Training, Uncategorized
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Short Run
I wanted to do just a few more minutes cardio before I left. I did mostly 4 MPH and 5 MPH for about 23 minutes and then did some cool down. I didn’t feel any tightness in my calves so that was good.
Workout:
- Type: Run
- Date: 08/27/2008
- Time: 19:00:00
- Total Time: 00:26:00.00
- Average Heart rate: 129
- Max Heart rate: 156
- Calories: 540
- Distance: 1.65 miles
- Average Pace: 15:44.88/mile
Filed under: Run, Uncategorized
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Stationary Bike and Short Run
I rode for an hour on one of the most uncomfortable seats I have ever been on. I kept my HR in a low zone for a fat burning drill.
Workout:
- Type: Cycle
- Date: 08/27/2008
- Time: 18:00:00
- Total Time: 1:00:00.00
- Average Heart rate: 118
- Max Heart rate: 135
- Calories: 1076
- Distance: 15 miles
- Average Speed: 15 mph
- Average Cadence: 90
- Max Cadence: 110
Filed under: Cycle, Uncategorized
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First Strength Training in a While
Since I have some time before my next race, I wanted to incorporate some more strength training in my workouts. I didn’t get quite as much ab and core work as I wanted but my upper body work left me a little sore. I’m going to do 2 a week until 2 weeks out from my next race and go back to 1 workout and then none on the last week of taper. I did 5 minutes of jogging before and 15 minutes of light fat burn setting on the treadmill.
Workout:
- Type: Strength Training
- Date: 08/26/2008
- Time: 10:00:00
- Total Time: 00:55:00.00
- Average Heart rate: 109
- Max Heart rate: 130
- Calories: 903
Filed under: Strength Training, Uncategorized
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Easy Swim Drill
I didn’t go out to break any person records today but to work on some technique drills in the pools. I felt that my pull stroke and distance per stroke were getting better. Due to a pretty powerful headache, I called it quits after about 40 minutes. I’ll do more on Friday.
Workout:
- Type: Swim
- Date: 08/25/2008
- Time: 18:00:00
- Total Time: 00:40:00.00
- Average Heart rate: 125
- Max Heart rate: 140
- Calories: 400
- Distance: 1,093.61 yd
- Average Pace: 3:39.94/100yd
Filed under: Swim, Uncategorized
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6 Triathlons Down, ??? to go!
As my first season of doing triathlons is possibly coming to a close, I just wanted to reflect on the progression of the races. At my first race, I was just hoping to complete the race with as little complications as possible. The swim was slow and very crooked. I don’t remember if I did any floating on my back but I wouldn’t be surprised since it took me 19:52 to go 600 yds. My last race was through 500 yds of seawead and debris and only took 13:14 to complete.
The first and second bike times were very slow due to the hills on the course but the 14 mile ride in my first race took 1:06:20. Many of the hills were taken in a zig zag manner since I was in my highest gear on the granny chainring. This race was rolling hills and and just a bit over 13 miles and it took 50:37 at an 15.6 average.
The running is still the big mystery. My first run time was very conservative and had a slow and steady pace. My first race time was 47:55. My last race was my fastest 5K time but was 44:06 and had way too much walking due to sore calves.
The most disappointment is the weight loss. I really did start doing races exclusively for my weight and initially it was a great help. I dropped as much as 15 lbs during the summer while I was training. Over the last month though, I feel that most of the weight is back even though my fitness and overall health are better. It seems the longer, lower heart rate helped with my weight but the shorter, interval training sessions helped more with my race performance. Ultimately, I know my nutrition plan needs a major overhaul and strength training needs to be improved during the off season. Losing 15 to 25 lbs over the next year will help every aspect of my performance.
Filed under: General Cardio, Uncategorized
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