April 14 - April 21, 2007

So I decided to start recording my workouts again. And I am stretching this week since I have a reliable documentation since last Saturday, otherwise I plan to go Sunday - Saturday. One of these days I'd like to write a piece of software that lets me graph my workouts and perhaps start posting them in a graphical form - would likely be much more fun.

Saturday 4/14/07:
Swim - about 40 - 45 minutes of flopping in the pool, probably did about 500 yards, did quite a bit of TI practice. (TI - Total Immersion - my chosen new style)
Bike - 57.10 miles @ 16.4 mph average (43.3 mph max, yey), average heart beat of 151.
My 5 zones
97 - 117, 4:14, 111
117 - 136, 27:42, 128
136 - 156, 1:26:44, 146
156 - 175, 1:21:28, 163
175 - 195, 7:16, 178

Custom:
50 - 139, 47:26, 128
140 - 165, 2:04:40, 153
166 - 195, 36:54, 171

Total time: 3:27:26

Nice bike ride, getting used to the new tribike, taking it relatively easy, trying to spend some time in the aerobars.

Run
59:11.53, 10'41", 5.532, 158
1:07:02, 10'31", 6.365, 161
Went out and ran to Golden Bear bikeshop, took a break there, ran back. Got lost in the neighborhoods on the way back. Nice run, a bit too fast
Zones
97 - 117, 10:24, 111
117 - 136, 15:48, 123
136 - 156, 36:06, 148
156 - 175, 1:31:22, 163
175 - 195, 2:34, 177

Custom:
50 - 139, 31:16, 121
140 - 165, 1:28:12, 156
166 - 195, 37:08, 169

Hmmm, spent 37 minutes above 165 and only 15 minutes below 136. Bad idea.

Recovered from 184 - 143


Sunday 4/15 - time off

Monday 4/16

Swim, 5 x 100 yards @ 1:35 - 1:40

Run
8'52", 6'31", 4.298, 160, 187, 38:07
Zones:
97 - 117, :22, 110
117 - 136, :32, 125
136 - 156, 11:02, 147
156 - 175, 19:28, 163
175 - 195, 6:30, 182

Custom:
50 - 139, 1:22, 117
140 - 165, 23:56, 154
166 - 195, 12:50, 175

Recover 184 - 129

Started slow and blew it about half way through trying to catch up with Eric who for some reason just decided he's going to dust us. Well, I caught up with him but at a price. Slow down dumbshit!

Tuesday 4/17/07
Run
10'48", 8'48", 6.127, 142, 156, 1:06:15

Zones:
97 - 117, :22, 110
117 - 136, 5:42, 130
136 - 156, 59:54, 143
156 - 175, :02, 156
175 - 195, 0

Custom:
50 - 139, 16:26, 133
140 - 165, 39:50, 144
166 - 195, 0

Recover 135 - 109
Yup, slow running is good, I want to build up the miles to the point of running an easy 1/2 marathon every weekend.

Wednesday 4/18/07
Swim, slow style practice, also did 2x200 yards at about 1:45 / 100 yards pace

Run
10'58", 9'09", 6.274, 141, 155, 1:08:49

Zones:
97 - 117, :18, 109
117 - 136, 4:22, 132
136 - 156, 1:04:02, 142
156 - 175, 0
175 - 195, 0

Custom:
50 - 139, 23:56, 136
140 - 165, 44:54, 143
166 - 195, 0

Recover 145 - 108

Another slow run, I really want to run faster but keeping myself in the 145 beats range is good right now, me thinks

Thursday 4/19/07
Run
10:30, 8'30, 6.266, 143, 1:05:53

Zones:
97 - 117, :18, 110
117 - 136, 8"00, 131
136 - 156, 55:00, 143
156 - 175, :01:06, 162
175 - 195, 0

Custom:
50 - 139, 18:04, 133
140 - 165, 46:22, 145
166 - 195, :24, 171

Recover: 140 - 108

Hmmm, the high HR numbers are not accurate since it was windy and cold and I wasn't dressed properly. Hence my HR would shoot up to 240 once in a while (malfunction due to dry skin). Other than that, not too bad.

Friday 4/20/07: - time off - lunch with Bill Ledden, Bill was going to do St. Croix 1/2 iron this year but he's not going to.

Saturday 4/21/07: - time off

Week summary:
Ran about 30 miles in 6 days, not too bad, however, I really screwed up on Monday. I felt it in the evening, my heart was doing its irregular beat stuff when I went to bed. It went away as the week progressed and I slowed down. Obviously I am not in good enough shape to push the heart this high.

So the goal for next couple of months is to do a lot of slow miles. Both running and biking.

Went to 9News Health Fair on Saturday, should have cholesterol results within 6 weeks, they clocked me at 60 beats, 116/80 blood pressure. Not bad.

Sent in my flooded Timex (my stupidity) for repair, hopefully I'll have 2 sets of mile-o-meter toys when it comes back. I really like the Timex GPS. Need to write software that processes the data the way I want it.

Decided I need to do something with my weight, preferrably I'll be able to get on the bike next week and start dropping those pounds. I need to be around 175 - 180 for the next race. That means the sooner I get there, the better off I'll be in the long run.