Bike Intervals

3 mi, rest 1 min, 6 mi, rest 2 min, 9 mi, rest 3 min, 12 mi.

Rode down to Hains Point as my warm up (~ 3 mi). The wind picked up noticeably throughout the ride, as well as the tour bus traffic. As I'm sure you've noticed, I have a litany of issues that annoy me and tour buses are near the top. They drop their passengers off and then park at the Point for hours with their engines idling (which is illegal), and they often pull out of their spaces with no warning. They drive slower than many of us cycle, and ride in the middle of the 2-lane road due to the tree branches on the sides. I had a moment with one of them today where he was driving very slowly and moved to the right, so I started to pass on the left, and what he was actually doing was swinging wide to make a left turn. As he turned into me I had enough run off to get out of his way. When he finally noticed me in his mirror he clearly didn't care. If I wasn't in the middle of my 12 mi interval he would have lost a mirror. It might be time to start carrying a cement filled water bottle.

3 mi- 7:40 (23.48 mph)
6 mi- 15:50 (22.74 mph)
(eGel and 1 salt stick cap)
9 mi- 24:30 (22.04 mph)
(eGel and salt stick cap)
12mi- 34:20 (20.97)
(salt stick cap)

It was fairly hot out today, around 85ish with matching humidity. I saw a max HR of 165, which is interesting because that is 10 full beats faster than I got during Cindy. I've also started adding my race nutrition in to test out the plan. I drank about 35 oz of water during the ride, and I think that might have been a bit on the light side. Here I am 1.5 hours later and feeling a bit dehydrated. Nice easy spin home along the Mall (~4.5 miles) for a total ride of 37.5mi.

4 hour ride tomorrow morning to continue nutrition testing, as well as make sure my foot can handle the stress. 37 days and counting...

Even Moose doesn't like being up this early

Fridays are rough. I attend a seminar on Thurs night, and then have a standing meeting Fri morning at 8am which I can only prep for the morning of, because I have to leave early Thurs to make it to the seminar on time. So... fast forward to 4:59am this morning as I was standing outside the door waiting for the gym to open to get in workout #1. 21burpees, row 500m, 15 burpees, row 500m, 9 burpees, row 500m. The last 500m row my legs felt like jello. I assume this is a good thing. Finished in 7:59. At the office at 6:30, and all set for the meeting by 7:30 with a full 30 min to spare. I rock.

Ride tonight.

My wife is super hot.

While thinking about a title for today's post, she suggested this one. Not being an idiot, I realized that it wasn't really a "suggestion".  Plus, she kinda is :)

Last night I had a 800yd swim. I realized shortly after starting that I did not drink enough water during the day, and was more sore than usual from the last couple of workouts. I wound up finishing in 13:55 (which is really not a bad time for me), but I feel like I could have done better.

This morning I had a 200m row, 1 min rest, x10. I finally took the time to program the ERG, which made doing the workout mentally easy (not trying to look at my running stopwatch and remember rest periods, as well as count the intervals). Finished in a total of 16:30 (avg'd 1:42ish per 200).

Thought for the day: if you think your Jammers are getting a bit see through and nearing time for replacement, they probably are. (I'm talking about you, heavyset hairy guy in lane 3).

No one remembers the 80's? Seriously people...

Since no-one ventured a guess yesterday: "Four in the Morning", by Night Ranger. My new morning theme song.

This morning: 500m row, 50 KB swings (20#), 500m row, 40KB swings, 500m row, 30KB swings, 500m row. Total time 14:10 (taking into account I had to move to another room to do the KB swings)

Swim tonight.

4 in the morning, it came without a warning, everybody's got a place to be...

Can anyone name the song in the Title? Hint- 1980's.

Last night- 45 min bike TT on the trainer due to the rain. Fortunately I have the Tour of California TiVo'ing, so it's almost like I have someone to ride with.

This morning- Cindy (5 pull-ups, 10 push-ups, 15 squats, AMRAP in 20 min). 14 rounds. Stupid non-kippable ergo pull-up bar.

So last night I was having a race day nutrition/strategy chat w/Max. In doing so I realized I haven't worn a HRM in a long time, so I decided to see where my HR wound up on both the bike and during Cindy. During the TT I got up into the 160's, and the most I saw w/Cindy was 155. Crazy- I was expecting higher numbers. Apparently Cindy doesn't excite me the way she used to. Oh well...

Busy weekend

Sat- Deadlift 1/2 bodyweight 30X, then 1000m row for time (3:34)

Sun- Swim 8x100 on 4 min rest. Times: 1:27, 1:22, 1:23, 1:23, 1:25, 1:23, 1:25, 1:27.  Immediately after the swim I pedaled over to the gym for workout #2: 21 KB swings (35#), 42 situps, 84 squats, 2X, for time. Total time 7:05 (I think it would have been a bit faster, but there was a little extra transition time as my gym is not exactly set up for this)

I think I ate something on Sun morning that didn't agree with me, so the entire Sun workout almost didn't happen. That said, I'm happy with the swim times- pretty sure I've never gone quite this fast before. Inside 5 weeks to race day- nerves are starting to build...

1000yd swim

Went straight from work to the pool to try and get there before closing. Made it just in time. Finished in 17:45. Not sure why but this just felt slow. But, tomorrow is another day...