Friday, August 18, 2006

August 18, 2006 - Back on the bike

Bike: 10km, 23min (to work)
Bike: 10km, 23min (home)

Nothing new here. A really nice morning today, but the heat and humidity are certainly on the rise again. Should still be reasonable for tonight's commute home.

Need to service the bike. The chain and cogs are greasy, gritty and dry. The brakes don't sound that great on the rims. Only 2 weeks left - better start getting ready.

And start figuring out just how to properly taper down for the event. Oh how I hate the taper....

August 17, 2006 - I think I left my arms at home

Swim: 1400m (1h15)

It was the last swim of the summer session for my masters club. My coach ended it on an "easy" note, which was a good thing, because I was ending it on a really tired note. The 600m of warmup I did was enough to drain what was left in my shoulders and triceps - I was fighting for a decent stroke all night. While my kick was strong, my arms just weren't there and I ended up wearing myself out by depending on my kick. At this point I was dreading the main set.

The set was intimidating at first - 200m on 5min, 2 x 100m on 2min20, 4 x 50m on 1min15. Fortunately, we did it only once. And somehow I managed to get through it with time to spare (not much, mind you).

After a small cooldown, we spent the last 20min doing flipturns for all strokes, and for all stroke changes in the medley. I did rather well this time (compared to the fall, when I first learned them), but I'm still trying to get all the pool water out of my sinuses....

Thursday, August 17, 2006

August 16, 2006 - A bigger day

Bike: 10km, 25min (morning commute)
Run: 5km, 30min (lunchtime getaway from the office)
Bike: 10km, 22min (afternoon commute)

I haven't done a day like this in a long time. And I must admit that I'm hurting now. And it all started in the morning.

I was still stiff and tight from yesterday's commute/sprint. While I had a lot of fun doing it, I'm paying the price for it now. And the strong headwind didn't help me any either this morning, where my sleepy legs were expected to do more than what they really wanted to. I geared down, got low on the bars and just chugged along.

The run at lunch became easier with an email from Rob, who's back in training after a minor injury. We usually do 1km intervals over 10km on Wednesdays, but sadly he was unable to go today. By "sadly" I mean "hallelujah!" as my legs and heart weren't up for that challenge. I decided that I'd give a couple of 1km intervals a shot at least, and headed out. But by the time I got done the warmup, I knew deep down that intervals just weren't going to happen today. Instead, I pulled back and just putted along for 5km to get some of the lactic acid out of the legs. But even at a 6min/km pace, my HR was at 85%max - a sure sign of fatigue.

Headed home on the bike with a tailwind that faded as I went along. Still a decent commute time (faster than the bus, and almost as fast as taking the car) but I'm definitely spent. My HR and metabolism were quite high all evening, and sleeping was tough because I was warmer than usual.

But a darn good day. Almost 90min of training today, a full day at work, and a full night with my wife and daughter. But tomorrow, I think I'll just swim.

Tuesday, August 15, 2006

August 15, 2006 - Why do I even worry?

Bike: 10km, 20min

That's right - 20min. With a 20km crosswind that gusted up to 35kph. Honestly, what was I worried about?!? I actually felt good. The legs were a bit tired, but I focused more on being efficient than on applying brute force.

That being said, I'm still taking the night off from swimming. My ears and eyes are still bothering me, and I really need some sleep. I feel a bit guilty since this is the last week of the summer session, but I'll make it Thursday for the last one. I hate being sick...and my wife hates it when I'm sick even more - I turn into a real suck.

August 15, 2006 - Am I getting sick?

Bike: 10km, 25min

Uh oh. I've got that sore eyes, ringing ears, wobbly head feeling today. For me, that's usually an indicator that I've caught some kind of bug. Held back on the ride anticipating that I'm swimming tonight, but I don't think that's gonna happen if I'm still feeling this way.

The ride was okay today, but that wind is really stiff again. It's gonna be a hard, hard ride home today and I'm really not looking forward to it. All this wind is really making me think about aerobars!

Monday, August 14, 2006

August 13, 2006 - Brick #2

Bike: 20km, 43min37 (route was again)
Run: 5.6km, 32min26

This brick did feel better coming off the bike. I managed to maintain the same pace, but worked the gears differently to save the legs a bit. Stiff wind again, which was bothering me for about 2/3s of the ride. Makes me think I should invest in some clamp-on aerobars. I tried riding aero with just my forearms on the bars and it felt really good and comfortable - just really wobbly. I don't recommend riding like that for long.

The run was hard near the end, but I think it was because I carried my fast cadence off the bike and into the start of my run. What's interesting is that when I kept the faster cadence, my legs didn't hurt as much, but my cardio was suffering too soon. Slowing down and hitting hills killed the legs at first, and that weighed even harder on the cardio. But overall I felt better.

Average HR on the bike was 154, ending the ride at 152. For the run, the average was 163, ending the run at 171. My maxHR is estimated at about 185-187.

And now the totals for the week:
Swim: 3900m, 2h30
Bike: 40km, 1h08
Run: 5.6km, 32min26
Totals: 49.5km, 4h10

T-minus 20days and counting....

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