6 mi. A tune up run for the first time in a month. I ran my boring neighborhood route in 10 minute miles to see what my calf muscle feels like. I felt it different at mile 1. Tighter at mile 2. Very tight up & down my leg at mile 3, but not pain … Continue reading As slow a shuffle as shuffle is.
Month: May 2010
2000 yards. A nice sunny linch hour, enough SPF 70 spray for my back, and a custom swim plan from my iPhone! Here is today's workout: Warmup Set (300y) 150 easy @ 3:50, 2 x 25 drill @ 0:50 100 non-free Main Set (1500y) 15 x 100 (25 hard/50 easy/25 hard) @ 2:10 Warmdown Set … Continue reading 15 of anything in the water seems imposing!
19 miles. The time seems to be longer than just about an hour, and at today's 16.1 mph average pace, it was. I think about all sorts of things, it's so dark and as a result, there's no scenery, so I find an idea and I chase it. Work, training, swimming, it's all fair to … Continue reading Riding and daydreaming
2000 yds. Having relied upon the new TriFaster app to generate a workout for me, I went through the suggested warmup - main set - cooldown. i completely noticed a difference swimming with time and distance as a factor! I was going along faster trying to "earn" more of a rest in between each intervals. … Continue reading The new app works!
20mi. When I ride the tri bike, sleek and slender thing that it is, I use the aero bars as often as possible to keep my head out of the wind. On the mountain bike, no such luck! I did my usual loop today, a wind of 18 mph from the ESE was there to … Continue reading Notice the difference.
29mi. What a great day for riding with no winds or flaming temps to contend with. Chiara, Charlotte, Stanton and Carolyn all made a ride to Bridge Rd and back. It was Chiara's first ride since September. Meeting up was fun, the larger Sunday group was surprised to see Chiara show up... Marty, Adrienne, Erica … Continue reading Mother’s Day
2000 yards. With the new TriFaster app, I have to start with a baseline time trial result so it can build my workouts. I did that today, a 500 yard swim in 9:20. I first swam 500 freestyle to get warm and in a mood for more. Then I did the 500 TT. Then 250 … Continue reading Timed. Like it or not.
19mi. It's never so calm that you can ride in any direction and feel like there's no wind. Except for this morning! It rained last night, so I didn't fill up my tires to 140psi 'til the early am hours. I used the new PGA-Mirasol route and improved the average speed for today to 21.7mph. … Continue reading A rare calm.
2200 yards. Carolyn gave me a workout to follow from the TriFaster iPhone app, which I purchased myself as a result. I found it very interesting to be following a plan vs just slapping 2000 yards of self-imposed boredom. Here's the workout... Warmup Set (400m) 4 x [4 x 25 @ 0:35] Main Set (1400m) … Continue reading With a purpose!
39 mi. It's good for me to keep track of the workouts and mileage, I guess I should look back now and again to see what I did that worked. This ride was from Carolyn's house in North Palm Beach to Bridge Rd, Hobe Sound and back. Our average speed was below 16mph, it was … Continue reading More time in the saddle
drun4fun 