Saturday, August 05, 2006

August 4, 2006 - A short ride to a long weekend

Bike: 10km (21min)

Lots of energy to head home today, 'cause I'm looking at a long weekend! Legs are tired, but still cranking it out. Not sure if it's because I'm tired, but it seems like most of the biking is being done with the quads lately - the hamstrings aren't involved that much. I think it may have something to do with a week core. When I pull on the pedal stroke, I immediately slide forward on the seat. Perhaps I need to strengthen the core more to ensure a full pedal stroke.

But I'll worry about that later. It's the weekend now!

Friday, August 04, 2006

August 4, 2006 -- A cooler (?) morning

Bike: 10km, 24min

Tired legs from last night, but the weather's a bit nicer this morning. It was only 23degC, and the humidity dropped overnight. Historically, that means a northerly wind and today was no different. Steady headwind this morning just to keep me on my toes!

Noticed that my right cleat seems to have moved outward, away from the center of my foot. I seemed to tap the rear chainstay a few times. Have to remember to adjust that before heading home.

Also swung by bars upward a bit to make it more comfortable on the brakehoods. I think it could still move up a bit more. Also shifted the seat up about 1/2" too.

Thursday, August 03, 2006

August 3, 2006 -- New coach, new drills

Swim: 1800m (1h15min)

My usual swim coach wasn't in again. The one we had tonight was the only one at my masters club that I hadn't had yet. I hadn't heard good things about her, and now having a session with her, I'm surprised at that.

The whole night was distance - even the drills and warmup. Being in the slow lane, I "only" got through 600m of the 800m warmup (?!?), and got to miss the first 5x100m freestyle in the main set (which for me was still 1200m).

The drills were tough. I guess that's how they should be, otherwise you probably wouldn't improve. It took me a long time again to get into a rythym and not panic, but the drills sure helped find it again. And by the end of it all, I was getting some nice compliments on my form of my 25m and 50m freestyle sprints. Fast, smooth, and (gasp!) full of bilateral breathing - that alone calls for celebration!

The toughest part of the night was a 2 x 75m set that consisted of the following:
25m free kick, with both arms extended and head out of the water,
25m free, with head out of the water
25m free sprint, head in water.
That seems simple, but my legs were misfiring at about 20m of the first 25! Taking your head out of the water causes your body to drop, and produces huge amounts of drag (they call it swimming "uphill"). I can't believe that I used to swim this way! I can't believe that I was physically capable of swimming that way! By the time I hit the full free sprint, I was spent, but the stroke felt so bloody simple it seemed almost effortless.

Overall a good night in the pool. And a sincere thanks to my always-thinking-of-me wife that rushed home so I could get there tonight. Hugs and kisses, babe!

August 2, 2006 - Racing the storm

Bike: 10km, 22min

Getting consistent with this 22min ride!

Headed out from work a bit early due to the rain that's forecast - and a good thing. Those clouds didn't look all that nice, and they taunted me with random sprays of impending rain. But it held up, and I made it home dry...

...except for the gallons of sweat. Still humid - a "balmy" 42degC with the humidity. Felt fine when riding, but as soon as you stop....

Wednesday, August 02, 2006

August 2, 2006 - (Humid) Hell on Earth

Bike: 10km (23min)

Now I've been complaining about the heat and humidity here for a while now, but it reached a new height yesterday -- 36degC, and with the humidity it was 48degC (that's about 119degF). It was so disgusting yesterday, I didn't even want to go to the pool for my Tuesday swim. My a/c couldn't really keep up with it either - the house was at 27degC all afternoon until the sun when down. Mind you, that's a hell of a lot cooler than it was outside, so it still felt really good.

Since I didn't do anything yesterday (I was saving myself for the swim again, then didn't go), I almost felt obligated to ride to work today. Not sure of what today's going to be like, I've loaded up on Gatorade, HEED, and a couple of HammerGels for the ride home...and the risk of Wednesday intervals with Rob.

And now, as I look out the window I see its raining. Looks like I'm going to have some bike maintenance to do this weekend....

Monday, July 31, 2006

July 31, 2006 - She may be really small, but...

Bike: 50min spin class

New instructor for me today. She's been teaching here for some time, but I've never been in one of her classes until today.

Wow. She's tough. And she taught the 1hr yoga class immediately before this. Maybe she's the robot from a Terminator movie or something....

My legs haven't felt like jelly for a long time, but today's spin class did it. Short warmup, hills, sprints, more hills, more sprints. A real mix of slow-muscle work and fast-muscle work. Wasn't as fun as the other classes I've been to, but the workout was good and focused. I'll be a bit sore tomorrow.

Note that it was after the class that I found out she's a competitive triathlete and mountainbike racer....

Sunday, July 30, 2006

July 30, 2006 - What to do, what to do

Run: 9km (47min)

Finally the humidity here has subsided for a couple of days - it's only 30degC today with the humidity, rather than 40. Knowing that it's coming back tomorrow with a vengence (forecast says 44degC for the next 2-3 days), I knew I should get my butt out the door and train.

But I didn't know what to do. Biking is always fun, but I wasn't sure if I was up to it today. A brick (bike/run transition training) was next on the list, but I didn't think that was sufficient for today. So I settled on a run, thinking that my running has been marginalized lately - swimming and cycling have certainly been in the forefront the last few weeks.

Okay, what type of run? I decided that I'd cover my 9km loop in the neighborhood, and just focus on some endurance. Early into it, the run became a tempo run, with my heart rate solidly at 85-90% the entire way. Ended up being good for my mental focus. And because my legs were still weak from Friday's mad dash home, it felt like a pseudo-brick workout...just longer.

The only problem is that I went on pretty much an empty stomach, with some juice and sport drink in the belly. I felt that hit me about half way, as did the midday sun. But I watched the heart rate and stuck it out the rest of the way.
Totals for the week:
Swim: 3.8km (2h30min)
Bike: 40km (2h) / Spin: 50min
Run: 15.5km (1h22)

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