Bike/Run Brick workout!

"Wait for the Lord; be strong and take heart and wait for the LORD." - Psalm 27:14

An early morning ride this morning filled with some nasty smoke from burning the underbrush.  My stuff still smells like smoke.  Despite the smoke I still had a great ride.  I rode from the office out sunshine road to coal range and back.  I love riding those hills.  I was able to keep up my speed averaging almost .8 mph faster than last week and my avg HR was slightly lower.  Nice!  So much fun push beyond what I could do on my own.  Thank you Jesus.

Once I finished the bike leg I changed clothes quick and headed out for a short 2.5 mile run.  Again, so much fun!

Details:
Bike Distance: 29.17
Run Distance: 2.5
Bike Time: 1:29:11
Run Time: 19:25
Avg Speed: 19.6
Avg Pace: 7:46
Avg HR: 150
Max HR: 175
Avg cadence: 82.9 
Weather: Temp Min./Max.: 55.8 °F/57.8 °F; Humidity: 95.7%; Dew point: 56.5 °F; Wind Speed: 0.5 mph

12 Mile Run and 1700 Meter Swim

“Then you will have success if you are careful to observe the decrees and laws that the LORD gave Moses for Israel. Be strong and courageous. Do not be afraid or discouraged." - 1 Chronicles 22:13.

A great 12 mile run this morning.  We started out at an 8:30ish pace through mile 6 and then we began to pick up the pace for the return trip which was slightly more difficult with the hill but maintain a pace between 7:30-7:40 through mile 11 and then recovered with an 8:30 mile.

A lunch I headed to the pool for 1700 meters including 8 x 150m repeats @ 20 sr.  I was able to hold a pretty strong pace (for me anyhow) finishing each set between 2:30 and 2:36.

Run Details:
Distance: 12 miles
Time: 1:37:37
Avg Pace: 8:08
Avg HR: 142
Max HR: 175
Shoes: Brooks Defyance 4
Weather: Temp Min./Max.: 54.2 °F/55.9 °F; Humidity: 96.3%; Dew point: 54.0 °F; Wind Speed: 0.1 mph

Happy Training Everyone.

Sprint Tri Course Recon

“…the One who is in you is greater than the one who is in the world.” - 1 John 4:4

What a great morning!  I drove to LaGrange, GA where I am doing a Sprint Triathlon at the end of the month.  I wanted to get eyes on the course since I heard there is a nasty hill on the course.  It was true, the hill is pretty brutal.  However the good thing about that hill is that it is short.  The course map that is on the web site is definately well short of what was advertised for a 20K (12.4 miles) route.  I measured it at 9.3.  After I got done riding I wanted to run the course, but there was a local 5K that had just started less than a block from where I was so I decided to jump in on the 5K.  I started about 30 seconds or so behind the leaders about 2/3 of the way back in the pack or runners as they went by.  I had a great run and having the other runners in there pushed me a bit more than i would have if I was on my own, plus I didn't really know the Sprint Tri 5K course and this made it way easier.  Come to find out as I made the final turn I had caught up to the lead runner.  I figured with it on a college campus there would have been some fast runners but the guy that came is first was probably around 21 minutes. 

Bike Details:
Distance: 9.28 miles
Time: 29:48
Avg Speed: 18.7
Avg HR: 148
Max HR: 176
Avg Cadence: 81.6
Max Cadence: 106.1

Run Details:
Distance: 3.11
Time: 20:18
Avg Pace: 6:32
Avg HR: 175
Max HR: 186
Shoes: Green Silence

Happy Training Everyone.

13 Mile Brick - Bike/Run

“And whatever you do, in word or in deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through Him.” - Colossians 3:17

What a great workout this morning.  I woke up early a drove down to Ruth Ann's Restaurant and then rode my bike to work.  Once I got to work, I changed clothes and joined a few guys from the office and ran back to Ruth Ann's.  I set my watch beep at 60% HRR so I didn't run too fast.

The details:
Bike Distance: 12.91
Bike Time: 49:21
Avg Speed: 15.7
Run Distance: 12.41 (slightly different route back)
Run Time: 1:45:53
Avg Pace: 8:31
Run Cadence: 87.7
Overall Avg HR: 135
Overall Max HR: 153

Happy Training All.

3-16-2012 Swim Workout

I had a great swim today.  The longest swim this year.  There were 4 guys in the pool today just swimming laps around me.  Made me realize how slow I really am.  I am use to being the fastest person in the pool and I am not fast by no means.

W/U
2 x 200 meters
     Free/Pull/Free/Kick

MS:
100 m free
200 m pull
300 m free
400 m pull
300 m free
200 m pull
100 m free

C/D - Easy 200 m

3-16-2012 Bike Workout

Today I decided to commute to work followed by a 25 mile ride with a guy from work that just bought a bike so the ride was real slow but it was a good ride.  At the end of the day I had to commute back to the truck.

Total for the Day:
Distance: 51.1
Time: 3:13:47
Avg Speed: 15.8
Avg Cadence: 89.5
Avg HR: 164
Max HR: 181

Happy Training Everyone.

Incredible Run

“Do not be conquered by evil, but conquer evil with good.” - Romans 12:21
What an outstanding morning run, it was just incredible.  God is great and he pushed me further and faster than I ever expected at this point in my training.  I was planning on running anywhere from 8 - 10 miles with no real plan.  Once I got to work, several people were going to run the 5 mile ranger standard (under 40 min).  While they were doing push-ups and sit-ups I decided to do a warm-up of 2.5 miles. I finished at a 6:52 pace.  I had about 10 minutes or so waiting on them before we headed out for the 5 mile run.  I pushed the pace a bit more and wasn't paying a lot of attention to the distance and I missed the turn around so I went 3 miles before turning around.  I was holding on to a nice pace and continue to push a comfortably hard pace.  I ended up finish just over 6 miles at a 6:29 pace.  What a surpise and man did it feel good.

The details:
Distance: 8.98
Time:  59:45
Avg Pace: 6:39
Avg HR: 180
Max HR: 194
Avg Cadence: 91.1  

Praise God for a great workout.

What a great morning for a brick workout, it was just exhilarating being out on the road this morning.  I rode part of the HIM course that I will be doing in a few weeks.  The course has quite a few hills on it which is why I wanted to ride that section of the course.  The goal was to maintain an average right around 18 mph.  I ended up averaging much more and it felt great.  I really would have like to keep going.  Mid-way through the ride it started to rain and come down pretty hard for a while.  The bad thing I was near a construction site so the roads were muddy and now my bike is complete thrashed with mud and grit.  So bad that on the way back I was unable shift to the small ring, now I guess I have to clean the bike up pretty good. I wish I had some WD40 here to get some of the moisture and grit out of the front derailleur.  Once I got back to the office I changed and went for a quick 2.5 mile run and again right after I got started running the rain hit again and 2 miles of the rain was in the rain.  It felt great and I wanted to just keep going but I decided I had to get back to the office and get started for the day.  By this time it was already after 9.

The details:
Bike Distance: 29.2
Bike Time: 1:33:17
Avg Speed: 18.8
Run Distance: 2.5
Run Time: 19:15
Avg Pace: 7:42
Avg HR: 152
Max HR: 176
Avg Cadence: 88
Max Cadence: 126

At lunch I headed to the pool for a 1000 meter continuous swim.  I felt good throughout the swim although I could feel myself beginning to slow toward the last few laps.  I have to work on my swim endurance.  The total swim time was 18:42.

Happy Training Everyone!

10 Mile Run

10.5 Mile trail run this morning at a nice and leisurely pace. 

Lunchtime swim of 1100 meters with 10 x 50 meter repeats with 15 second rest.  Each repeat was between 48 and 50 seconds.  I felt good throughout the intervals.

Sorry not much posted lately and gotta keep this one short. 

Easy Ride on Trainer - HRZ1

"And not only that, but we also rejoice in our afflictions, becaus we know that affliction produces, endurance, endurance produces proven character, and proven character produces hope." - Romans 5:3-4.

This is a recovery week and I am determined to take it easy and recover.  I started this morning off on the trainer with 30 minutes in HRZ1, 10 min Aero, 10 min upright, 10 min Aero.  I found it odd that my HR was higher in Aero than sitting upright even though my Cadence and gearing was the same.  I didn't realize that would be the case.  Anyone else see this happen?

Details:
Distance: 14.43
Time: 50:00
Avg Speed: 17.3
Avg Cadence: 89
Avg HR: 123
Max HR: 141 (My goal was to stay under 140)

Happy Training Everyone!