Cycle - 0.8 hours - 11/16/2008
Hill repeats on the computrainer, each one increasing in grade!
Workout:
- Type: Cycle
- Date: 11/16/2008
- Total Time: 00:45:00.00
- Average Heart rate: 150
- Max Heart rate: 165
- Calories: 410
- Distance: 10 miles
- Average Speed: 13.33 mph
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Cycle - 0.8 hours - 11/14/2008
quick 45 min. on the computrainer…did a hill repeat workout!
Workout:
- Type: Cycle
- Date: 11/14/2008
- Total Time: 00:45:00.00
- Average Heart rate: 160
- Max Heart rate: 186
- Calories: 503
- Distance: 11 miles
- Average Speed: 14.67 mph
Filed under: Cycle, Uncategorized
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Cycle - 1.3 hours - 11/13/2008
10 min warm-up then, IMCDA on the computrainer, followed by 10 min cool-down.
Workout:
- Type: Cycle
- Date: 11/13/2008
- Total Time: 1:15:00.00
- Average Heart rate: 154
- Max Heart rate: 169
- Calories: 704
- Distance: 20 miles
- Average Speed: 16 mph
- Average Power: 116
Filed under: Cycle, Uncategorized
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Cycle - 1.3 hours - 11/10/2008
Rode my parents recumbent stationary bike. Also did some strength training and yoga. I can’t wait to get back to the west coast where the temps are above freezing! 
Workout:
- Type: Cycle
- Date: 11/10/2008
- Time: 14:17:21
- Total Time: 1:20:00.00
- Average Heart rate: 140
- Calories: 690
- Distance: 29 miles
- Average Speed: 21.75 mph
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Cycle - 1 hours - 11/07/2008
Rode the first hour of the Ironman Coeur d’Alene course on the computrainer.
Workout:
- Type: Cycle
- Date: 11/07/2008
- Time: 19:49:51
- Total Time: 1:00:00.00
- Average Heart rate: 150
- Max Heart rate: 164
- Calories: 596
- Distance: 17.1 miles
- Average Speed: 17.1 mph
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Lake Stevens 70.3 Bike
Yes, I actually hit 50.3 mph as my max speed on a steep downhill section on the first loop! I was even brave enough to do it on my aerobars! weeee! Pretty crazy though….was glad I knew the course well because the steep downhill went straight into blind corners!
Workout:
- Type: Cycle
- Date: 07/06/2008
- Time: 08:00:00
- Total Time: 3:09:00.00
- Distance: 57 miles
- Average Speed: 18.1 mph
- Max Speed: 50.3 mph
Filed under: Cycle
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Lake Stevens Brick
Whew! Well, in prep for my first half ironman I headed up to the course and tried my hand at riding the full bike course (56mi) plus half of the run (6.5mi). That was definitely a challenge! I’m hoping that adrenaline and sheer will power will get me through the remainder of the run, cause quite honestly I didn’t have much left in me! My quads were hurting and my body was very fatigued. And I can’t forget about the 1.2 mile swim before the punishment I will be giving my legs on the hilly bike course and run.
My race day strategy is to take it easy on the swim. I’m not a strong swimmer anyway, so would rather conserve my energy for the bike and run. The bike is tough on me. I am new to biking and guess I haven’t yet developed a good climbing strategy cause the hills on this course absolutely kill me! There really isn’t a single flat section on the whole course. Running is my favorite leg, but after 4 1/2 hours of swimming & biking, I don’t know how much will be left in the tank. I definitely have a new found respect for this distance of race and will just be happy to finish. My competitiveness is getting pushed way to the side (its actually non-existent for this race)…no goal for placing even in the top 50%. Only a goal to finish and most importantly to have fun and enjoy the day!
Workout:
- Type: Cycle
- Date: 06/14/2008
- Time: 15:00:00
- Total Time: 3:30:00.00
- Distance: 56 miles
- Average Speed: 16 mph
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Bike Ride to Central Market
Leisurely ride with Jeff up the Interurban trail to Central Market in search of some special ingredients for making Thai summer spring rolls and Vegetarian Pad Thai. Turned out oh so yummy with lots of leftovers! It was such a nice day and I’m really starting to enjoy doing errands with my old mountain bike instead of my car! It’s a great “free” feeling!
Workout:
- Type: Cycle
- Date: 05/24/2008
- Time: 16:00:00
- Total Time: 00:40:00.00
- Distance: 8.8 miles
- Average Speed: 13.2 mph
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Bike Commuting w/ Old Purple
Ok, so I’ve rediscovered an old love! I’ve had this OLD Trek mountain bike sitting around forever! It was my bike in college and really hasn’t been used much since. A few rides to work about 8-9 years ago, but nothing since then. I’ve gotten more into biking in the last year or so and have since picked up a couple of new bikes (road & tri). I’ve really been wanting to bike commute more. Although working from home poses a challenge to my desire to bike commute! I wish there was an efficient way to cart around my clients to look at homes, but I’m afraid they’d just think I was a total nut job if I showed up with some sort of bike rickshaw! Although I really want to be the rickshaw realtor! 
On another note, I’ve been afraid to regularly lock up my road bike cause I feel like eventually it will get stolen. I’ve puttered around town a little bit on it, but never leave it locked up alone for too long! So anyway, with my desire to have an el cheapo commuter bike, yesterday I decided to try to breathe life back into “old purple” - my vintage 1993 or 94 Trek Mountain bike. This thing had been pretty well thrashed so I wasn’t sure what I was in for. Luckily, it wasn’t in too bad of shape….cleaned it up (this took forever), oiled the parts, made some adjustments to brakes, shifters, etc. and picked up some cheap new slicks, a rack and a trunk and I was all set! I still need to replace a couple of frayed cables, and perhaps put on some fenders to keep the spray off, but other than that it’s working great!
I took the inaugural ride on my “revived old purple” this morning from a pastry shop in Ballard. And later I rode it to the gym and swung by the grocery store on my way home where I decided I was in love with the old bike again and it’s new luggage capacity! Not only did I have a backpack full of gym stuff, but I managed to put a large basket’s worth of groceries in the new trunk! I didn’t go lightly with my shopping….half gallon of milk, jar of pasta sauce, container of salad greens, loaf of bread and much more. I managed to fit it all in there! wahoo!
I’m hoping to do most of my running around town with this bike instead of my car. Now if only I had a real commute to work I’d be all set!
I need to come up with a much better name for my new old steed….any suggestions?
Workout:
- Type: Cycle
- Date: 05/21/2008
- Time: 18:00:28
- Total Time: 00:45:00.00
- Distance: 9.5 miles
- Average Speed: 12.67 mph
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Bike Ride
Had a great day started off with a nice sunny ferry ride over to Bainbridge Island for brunch. I was thinking about dragging my bike over there for a ride after brunch, but opted instead to trek it up to Lake Stevens one more time for a ride on the course. Got a later start than I normally like, but it was still a great ride. I even had a water bottle exchange station (aka my car) after 1 loop, cause I definitely needed more fluids! I also paid pretty close attention to my nutrition and # of calories on this ride…need to get that all dialed in over the next few weeks. I seem to do much better if I take in around 250 - 300 calories per hour.
I regularly sipped on my Gu sports drink and tried to eat something every 30-45 minutes which consisted of:
1 1/2 packages of shot blox (cran-razz, no caffeine) - 300 calories
2 Vanilla Bean Gu’s (w/ caffeine) - 200 calories
3 bottles of Rasperry Gu Sports Drink - 450 calories
2 salt tabs (Endurolytes) before starting, 2 more at halfway point (I only use these on hot days)
1/2 bottle of plain water
Total of 950 calories over the 3 1/2 hr ride. According to my polar heartrate monitor and watch, had an average heart rate of 160 and burned approx 2166 calories.
This course is very hilly so I think I will swap out my Cervelo’s 11-23 cassette for a 12-25 or even 12-27 before the race to hopefully save my legs a bit for the run. There are a couple of hills that I have to really mash with the 11-23. Anyone know….will I need a longer chain to do this?
Loop 1 time - 1:43
Loop 2 time - 1:47 (includes time stopped at car to get more water)
Not a bad time considering I’m slowing and stopping for traffic, and am braking on the downhills because of traffic. AND, it wasn’t my race pace so I think my goal of a 3:15ish bike time is definitely do-able as long as there are no breakdowns or flats! Although some of those hills still kick my ass!
Workout:
- Type: Cycle
- Date: 05/18/2008
- Total Time: 3:30:00.00
- Distance: 56 miles
- Average Speed: 16 mph
Filed under: Cycle
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