2010-02-03 (Wednesday)

Posted on February 3rd, 2010 in Life by Administrator

Triathlon Training, day 120

Cycling Field Test
Instructions

Bike Field Test….warm up well then 3 miles steady full out to get max hr and avg hr. take 10 minutes endurance break and then repeat.

I ended up doing this indoors using my Tacx Flow ergotrainer because it was cold and raining outside. Here are the splits:

Split Time Distance Avg Speed Max Speed Avg HR Max HR Avg Bike Cadence Max Bike Cadence Calories
Warm-Up 00:09:49 2.31 14.1 19.1 101 118 65 76 61
Warm-Up 00:03:30 1.04 17.7 26.4 115 130 67 100 28
Test 1 00:06:40 3.01 27 32.8 132 144 85 102 71
Recover 00:10:01 2.65 15.9 27.7 107 139 71 89 53
Test 2 00:06:30 3.1 28.7 57 139 147 90 100 71
Cool Down 00:05:04 0.98 11.5 26.8 97 115 60 87 17
Summary 00:41:37 13.08 18.9 57 114 147 73 102 301

Ted Nugent on Gun Control

A friend of mine sent me a copy of this video and I subsequently found it also posted on YouTube. It’s not real long and I encourage you to watch the entire video. I do not disagree with anything Ted says in this video.

2010-02-01 (Monday)

Posted on February 1st, 2010 in Life by Administrator

Triathlon Training, day 118

3 mile recovery run
Did this easy run in the evening, after work. It was dark. I just took it easy and didn’t even bother to wear the HRM. I ran to Humble Park and back. It’s exactly 1.5 miles from the house to the park.
Details

Duration: 00:27
Distance:  3 mi

Wore my Feelmax Niesa minimalist running shoes. Very nice!

2010-01-31 (Sunday)

Posted on January 31st, 2010 in Life by Administrator

Triathlon Training, day 117

NROL Strength 1/D (#5)
Did this workout fairly early over at Lifetime Fitness.
Details

Duration: 01:02
WU x 00:10 elliptical
WT x 00:48
ST x 00:05
Sets:
1. AS1-chin up: 6, 3, 6, 1, 7
2. AS1-BB shoulder press: 6/75, 2/95, 7/75, 1/95, 1/65
3. AS2-DB bench press: 8/50, 10/50
4. AS2-wide grip cable seated row: 8/90, 9/90
5. SS1-lower body Russian twist: 10, 10
6. SS1-DB curl (left arm): 10/25, 10/25
7. SS1-DB tri extension (left arm): 10/25, 10/25

BRICK
Bike Details

Duration: 01:48
Distance: 30.56 mi

Run Details

Duration: 00:29
Distance: 3.02 mi

I was so cold when I got off the bike I fell over in the front yard. I couldn’t get my fingers to close and so had a hell of a time getting the bike shoes off and the running shoes on and then tying shoe laces!

Weekly Summary

time distance YTD time YTD distance
swimming 02:35 4.26 mi 13:05 21.04 mi
cycling 02:48 50.56 mi 04:20 76.01 mi
running 03:13 18.38 mi 23:25 138.44 mi
strength 02:02 n/a 07:50 n/a
total 10:38 73:20 mi 48:40 235.49 mi

2010-01-30 (Saturday)

Posted on January 30th, 2010 in Life by Administrator

Triathlon Training, day 116

I had a running workout scheduled for today.
Instructions

Run 10 miles endurance; miles 2-4 and 7-9 at tempo

As usual, I added some warm-up and cool-down to the whole thing. Here are the overall details:

Duration: 01:52
Distance: 11.25 mi

You can see all the details, including the GPS route here, on the Garmin Connect site.

It was 35 degrees F. when I left the house. The sky was overcast. No rain. Wind from NW. Wore regular running gear plus knit cap, gloves, and windbreaker. This was my first run with the new pair of Brooks Glycerin 8 shoes that I just got in and they were quite comfortable. I think this is the first pair of running shoes that I have owned where the toe box was wide enough for my feet. Sweet!

2010-01-25 (Monday)

Posted on January 25th, 2010 in Life by Administrator

Triathlon Training, day 111

Running
Instructions
Run 3 mile recovery run (that is super easy recovery heart rate range)
Details

Duration: 00:51 (Including warm up and cool down)
Distance: 4.10 mi

Notes

Weather: 41 dF, no wind, no rain, clear sky.

I should have worn gloves and hat.

When wearing active ankle brace also wear long socks, cause it rubs against your skin when running.

If FR310XT is recording during warm up and cool down probably best to disable auto-lap.

Used Finis Tempo Training set to 90 bpm.

Was getting a lot of spurious high HR readings from FR310. I know they were off because I stopped momentarily at one point and manually measured HR and measured HR was much lower than what was currently showing on FR. At other times it seemed OK.

Wore Feelmax Niesa. Going to make a point to wear minimalist footwear on shorter runs.

2010-01-24 (Sunday)

Posted on January 24th, 2010 in Life by Administrator

Triathlon Training, day 110

Strength Training – NROL Strength 1/B (#5)

WU x 00:10 Elliptical
WT x 01:08, Sets:
1. bench press: 6/115, 1/135, 6/125, 2/145, 14/115
2. BB bent-over rows: 6/125, 2/140, 6/125, 2/140, 13/95
3. AS1-close grip lat pulldown (Cybex): 6/130, 9/130
4. AS1-DB shoulder press: 8/35, 8/35
5. SS1-lower body Russian twist: 10/BW, 10/BW
6. SS1- DB curl (left arm only): 10/25, 10/25
7. SS1- DB tricep extension (left arm only): 10/25, 10/25
ST x 00:05

BRICK
Cycling
Was very windy!

Duration: 01:32
Distance: 25.45 mi

Running

Duration: 00:51
Distance: 5.02 mi

Weekly Summary

time distance YTD time YTD distance
swimming 03:10 4.63 mi 10:30 16.78 mi
cycling 01:32 25.45 mi 01:32 25.45 mi
running 03:42 21.07 mi 20:12 120.06 mi
strength 01:53 n/a 05:48 n/a
total 10:17 51.15 mi 38.02 162.29 mi

2010-01-22 (Friday)

Posted on January 22nd, 2010 in Life by Administrator

Today was a rest day. Work, usual stuff. Mikie and I ate dinner at Dos Gallos afte work. I was good (no booze!)

I got in a really great book today that I ordered from Amazon: Matplotlib for Python Developers, by Sandro Tosi. Very well written with just the right amount of detail.

2010-01-20 (Wednesday)

Posted on January 20th, 2010 in Life by Administrator

Triathlon Training, day 115

Run 4 miles
Instructions for this were to do an easy endurance run.
Details

Warm Up: 00:10
Duration: 00:45
Distance: 4.00 mi
Cool Down: 00:09

2010-01-18 (Monday)

Posted on January 18th, 2010 in Life by Administrator

Triathlon Training, day 113

3 Mile Recovery Run
Did this at lunch time. Had to go very slow to keep HR in upper recovery / lower endurance zones.
Bad Part – managed to land funny walking out of the front door of my house and twisted my right ankle AGAIN!
This is three times now: Once during RR 25K, once during TX Marathon, and now today! This is getting really old. I have ordered an Active Ankle Power Lacer Ankle Brace to see if that will help stabilize things until that ankle can recover.
Details

Duration: 00:39
Distance: 3.05 mi

Splits

Split Time Distance Avg Speed Max Speed Avg HR Max HR Steps Calories
1 00:13:26 1 13:26 02:07 106 130 0 82
2 00:12:11 1 12:11 09:27 120 129 0 97
3 00:12:44 1 12:44 09:54 121 135 0 90
4 00:00:44 0.05 16:00 11:04 119 127 0 5
Summary 00:39:07 3.05 12:50 02:07 115 135 0 274

2010-01-13 (Wednesday)

Posted on January 13th, 2010 in Life by Administrator

Triathlon Training, day 108

Track Workout
Description

Track Work out ; warm up 800-1200; then run 5 x 1600 at tempo with 1:45 endurance between each; 1200 cool down

Details
Ran over at the Humble Middle School track after work. Was very nice.

Duration: 01:15 (including warm-up and cool-down)
Distance: 7.5 mi (including warm-up and cool-down)
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