The Weekend Training Report Thread
What did you do this past weekend? Me:
- Saturday, met two guys at my house at 7am. Rode pretty easy to the base of Glendora Mtn Rd, 8.7mi @ 5-6% that we use for TT'ing, benchmarking. I felt like going at about 90 vs 100%, but I had Jesse on my wheel (30yo, using an EN plan to train for IMAZ, strong rider) so I kinda slotted into TT'ing. I went 40:00 exactly, a 2:30 season PR and 25" off my lifetime PR. I then dropped down the hill, split up with them, solo admin to a Starbucks to hit a triple espresso
then dropped in on a huge roadie for ride for the second half of the workout. Very, very hard and fast riding for the next 60" or so to the finish. I got a lot of confidence from how well I was able to ride with these guys. We're talking 500-600w up a short climb and you're kinda going backwards through these guys....Awesome to just turn my head off and just race/ride hard and let the group do the mental work for me. - Sunday: climb to Chrystal Lake -- 5mi flat to a bike path, then ~23 mi of nearly continuous climbing. I did this solo on Father's Day, and then a good bit more, hammering, and my time from home to the CL sign was 2:09, so everytime I do this ride I have this damn 2:09 bug in my head. But yesterday I decide to ride much easier with Barry, good friend, former 1:1 client and now EN member. We all got to the sign in about 2:25 ride time then flipped it and rode home for about 3:30 ride time. Nice to climb socially for a change. Figured I earned it because last week, across all of my rides, I got in (doing the math...I got in over 2hrs of time at or near FTP) Ugg...
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Well while you were out there thrashing yourself, the majority of IMoo kids were doing their first race rehearsal! See this thread for the details:
IMWI Race Rehearsal Check In Thread
nice! Sat, Team EN Alexandria met up at Riley's Lock... 2 of the ladies (IMWI chicas) did 2 50 mile loops and an hour run... while I did 1 loop followed by a 30 minute run along the C&O Tow Path. Because of the crazy hills I switched my workouts and did a 3 hour ABP ride on Sat... felt great. The run was out Z1, back Z2... perfect.... I felt like I could have gone longer on the bike and the run... which makes me very happy as my next A race (Timberman HIM) is a few weeks away! A friend, who happens to be a licensed sommelier, was in town and we went to a dinner party Sat night... pretty sure I made up for all my burned calories and then some.... but it was absolutely WORTH IT!
Sun the BF and I hit Rock Creek Park for another brick. I did a 2 hour ride fitting in all my work segments from Sat's posted ride and a 20 minute Z1/Z2 out and back run... got stuck in the rain the last few miles of the ride, but I was under tree cover and it wasn't so bad... it made the run absolutely dreamy! Sadly our wonderful weekend of weather is done and it's gonna be another brutally hot and humid week (just in time for my HIM RR Saturday).
Copied from another thread:
Saturday - 4 hour ride hitting all the FTP and 85% intervals and then pushing as hard as I could the rest. Ended up with .811 and 248 TSS. Brick run went great with the first two miles very comfortable and under EP, then kicked it up and did almost 3 miles back at MP. 86 miles on the bike and 4.75 on the run in 4:30!
Sunday - Tried out my third masters team, this group was MUCH better and there were definitely a number of faster swimmers there to push me. Ended up doing 3900 yards in about an hour of actual swim time.
Good thing Jim Hansen wanted to ride with me again because I was not motivated and my legs were sore. After a very easy 30' warm up and talk, I decided to just see how long until I popped (as I didn't think there was anyway I would pull off .85). I ended up holding .9 for an hour, then we took a quick stop and turned around. I was pretty sure I was done for the day but Jim went hard and I got fired up and somehow held it together until about the last mile of the ride. Ended up with 2:30 @ .867 and the overall ride with the slow wu @ .83. Thank You Jim!
2 days total of 7:00 of riding @ .82 IF for ~450 TSS ... I'm pretty sure all the guys doing 7:00 long easy rides on saturday don't rack up 450 TSS!
Monday - so, I realized I was human again when it hurt to get out of bed, and I had to use the railing to walk down the stairs. Good thing I don't have to tie my shoes or that would have been a project too. First mile of my run was horrible: slow, painfully, and with horrible form. I decided that maybe 2 x 1.5 @ TP was not the best idea so I just ran slowly for a while. 4 miles in my legs finally felt normal and I wanted to attempt the intervals but knew it was smarter not to, so I did strides instead. Finished up with a few decent miles. All in all a pretty pathetic run for me but I'm glad I got up and did it!
Jim is strong and he took a number of great pulls. However, unfortunately for him I don't provide much of a draft so he can't really recover during the ride.
I raced in the Southshore Triathlon. Short Sprint made shorter by a stupid short swim. 8th Overall and 2nd age group.
You can watch my entire race here: http://www.zumtri.com/race_files/So...html#r=113
Just type in bib 524. I think its a pretty cool application.
Lets be honest Matt, you don't provide much of a draft for ANYONE!!! Well, except maybe me :-)
And Nemo, you are the only person I was not able to draft off of ... maybe if you didn't drop me so fast I would have been able to get into the sweet spot, but you didn't give me the chance
and now know how the military does it, my mind is so warped with what I think is "long" or "pain" that even yesterday, felt like I coulda gone longer but needed to get back home! so in that respect, feel like race day.. and warning Rich, you might have to wait on me a long time!! but I feel like I can hang out there as long as I have water/calories! even today I coulda ridden longer with some better more comfy shorts and some more calories! my piriformis/IT/glute/shoulder pains that I have struggled with since IMLP 09 are "at bay" and I torture myself with roller/tennis ball after the ride last night with my dog trying to get the tennis ball! sure I would like to be faster.. but ya know, when I was riding out there dog tired? didn't even occur to me to change up my route for a flatter route or to shorten it. I am ON! and tonight?? celebrating Heather's engagement at my house with other tri geeks in "real" clothes!! with "real" food! m
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