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Workouts week of Mar 17

Ralph MooreRalph Moore
in Races & Places 🏁⛺

So,

HIM Wk 16.

Swam this morning after working out with the trainer ( I know, don't say anything) and it was pretty tough but I got it done.

I am still slow as molasses in the pool (2 min 100's) but I am steady and I can get the distance done.  At least it is not as hard as it was last year.

Swim/Run brick tomorrow

Comments

  • rwsmith96rwsmith96

    HIM week 18:

    Race rehearsal Saturday.

    Bike: 52 mi, 2:45, 19.1 mph, NP: 214, AP: 204, Intensity 79%.  http://app.strava.com/activities/120937103 

    Run: 6 miles, 57 min, 9:30/mile.  http://app.strava.com/activities/120938322

    I nailed the nutrution...lots of salt pills and perform and gel and pickle juice shots.  I need to figure how to carry salt pills.  The little ziplock baggies don't really work.  However, for the first time I was able to run faster than LRP with no leg cramps.  

    My riding partner rode with me the whole way; same speed and everything.  His NP was 155 watts and mine was 210.  I have GOT to lose weight.  No wonder I struggle to manage my bike efforts so I can run effectively.  Big time wakeup call if I want to ever be competitive in this sport.

    It was a great workout day though.

  • David LeventhalDavid Leventhal
    @Ralph - Love the "at least it is not as hard as it was last year" comment - that's progress and that's encouraging! keep going bro!

    @Richard - great job on the race rehearsal - especially with the nutrition...so key during the race. Glad you have that positive experience to take with you into Oceanside! And I hear you on the weight...someone told me a while back that the best next piece of equipment I can get it to lose five pounds!! I'm getting really excited about Oceanside - though mostly because it'll get me out of Dallas for four days with my bride!!
  • Ralph MooreRalph Moore
    @ Richard - I Read the book "faster" about the science of triathlon and he basically shows that losing #5 gets you about as much bike improvement as a fancy tribike. My wife latched onto that tidbit and now I am having a much Harder time getting one in the budget. image

    I missed the Tuesday swim but got in a nice 8 mile run. Hit my paces pretty well on the Z4 intervals.
    Hit the Trainer for FTP intevals yesterday which was hard.
    Rescheduling long run from today to tomorrow due to work.
  • Ralph MooreRalph Moore
    Out of town on business (Yuk) but was able to bring the bike (Yay)

    Thursday run became Friday Run for the same reason.
    10.25 miles in 1:38 for an average of 9:36 / mile.
    Bike this am 55 miles in 3:02 with 3 gels and 136 oz of perform. that is about 45 oz per hour which is a little below the 52 oz that I should take in per the Nutrition spreadsheet. I could have done more but that was all I could carry. image
    5K in 25:03 to finish out the day. My Z4 pace mile was actually a little too fast at 7:36.

    Another 150 min bike tomorrow with 30 minutes of run. Assuming I can get out of bed.

    This is what I noticed on todays ride:
    1. I hate hills
    2. I hate headwinds
    3. I REALLY hate hills with a headwind

    Have a great weekend team.
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