Home› Races & Places 🏁⛺

Workouts Week of Mar 3

Ralph MooreRalph Moore
in Races & Places 🏁⛺

OK,

HIM Wk 14 starts.  I listened to the coaches podcast on the way to work this AM and am getting my head right for the RR this weekend.  Actually rode 50 yesterday with no problems so I am cautiously optimistic.

Still hoping my EN kit arrives before my race.  but invested in some Desoto 400 mile bike shorts. Pretty comfy on the bike but running long with that mega pad seems like it could feel (and look) kind of awkward.  Swim later today.

Comments

  • cgres123cgres123
    Ha haa... run with a mega pad you will not run for a long time after that!
  • Ralph MooreRalph Moore
    @ David. I pretty much figured that out after the first ride. When my wife starts making kotex jokes right off the bat, I have a problem. I have ordered some of the Forza shorts with the thinner pad to try but either is an upgrade from the 20 year old shorts I have been using. The Lycra was so frayed in them that it looked like they had the mange. They got so ratty that my wife wouldn't let me use them on the trainer much less outside the house so I had to get something new and my EN kit LG shorts have not arrived yet.

    As far as workouts this week...
    Tuesday swim got bagged but the 60 min run with strides x4 and 2 x 1 mile Z4 intervals went well. I hit my paces and it was hard but manageable.

    Bike this AM on the Trainer this AM was a FAIL since I finished my 5th Vo2 interval of 7 and dropped the chain shifting down to recover and bent my front derailleur. That sucks.
    Oh well, run in the rain this PM then long run tomorrow.

    Sending my latest video off to Todd for final tweaks before the RR Sat.
  • Ralph MooreRalph Moore
    update,
    new derailleur from bike shop in Charleston but bagged the PM Run to go get it.
    it shifts better than ever now!
    RR here I come...
  • Ralph MooreRalph Moore
    RR swim this am at 48:21. I mistakenly swam 2400 yards  instead of 2200 so my pace  is right at 2 min per 100  as usual.

    Daddy is slow but steady on.

    long run tonight due to scheduling issues yesterday and Bike RR tomorrow AM.

    woo hoo!
  • Ralph MooreRalph Moore
    Thursday long run done Friday after my RR swim for work-related reasons.

    http://connect.garmin.com/activity/456757028

    11.86 miles in 1:55:36, average pace 9:45 but a pretty nice negative split.



    Bike RR #1 today went pretty well, My wife rode the first 12 mile lap of the course with me so no problem starting off slow.

    http://connect.garmin.com/activity/457303349

    56 miles in 3:31:10. I figure that I can probably beat that by 10 min or so in the next iteration but it is finished.

    Now on to recovery day, Yay!


  • rwsmith96rwsmith96

    After taking an unplanned rest day Wednesday, I've had a pretty solid three days:

    Thursday: Run 13.1m, 2:05, 9:32/mi, http://app.strava.com/activities/118236181

    Friday: Swim 1.25m, 33:22, 1:30/100yds, http://app.strava.com/activities/118581859

    Saturday: Bike 51m (cut short due to nasty rain), 2000ft, 2:43, 18.8 mph, http://app.strava.com/activities/118814367

    Feeling ready to race!  Will probably ride inside tomorrow as the rain ain't stopping any time soon.

  • Ralph MooreRalph Moore
    @ Rich - Strong work! That makes Sunday rest feel pretty good doesn't it? I am travelling this week so it is going to be a mostly run week. hope the weather is nice.
Sign In or Register to comment.