Today's goal was "high endurance run" with 8x:30 intervals, but before we get to that...
The morning started off with my first trainer ride on my tri-bike. It felt good! Big ring felt better than the small ring. I think I'm going to get to like that 50 tooth chain ring much more than I thought I would. I don't know if the bike just fit me a lot better than the Cannondale or if it's all that carbon that just made the whole thing seem so much more enjoyable. If I have any complaints it's that the aero bars are set up as wide as I can get them and it sort of pulls at my shoulders a little more than I'd like but I have a month to get use to it before it's first true race and four months to get use to it before the Vineman. I wound up doing some hard intervals because it was fun even though I just wanted to keep it relaxed and get my legs warmed up for the day. Since I'm not 100% sure on the placement of the cleats since this is a whole new pedal system for me I should probably be taking it easy to get my legs ready for it and to take care of my knees. But I was stupid and pressed on. Check back in a few days/weeks/months to see when the knee pain creeps in.
High Endurance Run:
Busy day at work but I still managed to grab some time to hit the treadmill. I know I probably could have gone outside today but I don't have a watch to do intervals. I've got some huge hills right around my building but no pace clocks, so treadmill wins.
Started off 10:30 warm up at 7.8mph (the entire run was with 1% incline). Then jumped into:
10x :30@9.5/:30@8.0
This made time fly by and felt better than the warm up but I sure don't think I could hold the 9.5 pace for 6.2 miles.
Then jogged until 30 minutes @ 8.5 and warmed down five minutes @ 6.5mph.
Total distance 4.75 in 35 minutes. I've decided the work treadmills aren't nearly as nice as the treadmills at my gym, but it's a great convenience so I shouldn't complain.
Tonight will probably be a swim at EP to get ready to swim the 1000 this weekend. I'm not expecting anything fast this weekend, maybe just cruise in at 11:00 or something like that. Unless the swim is really interesting tonight it's probably not worth mentioning. I just want to get in the water and swing my arms some.
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2 comments:
Hey Steve-
Regarding the aerobars: are they set up as wide as you can make them because you want them that way, or by default? Generally, the more narrow, the more aero, and the faster you go. Of course, it also depends where your shoulders are hurting. When I first got my Cervelo, the setup was a disaster, and the result was a sharp pain between my shoulder blades. After getting a professional setup done, I never felt that again. Turns out I was too stretched out.
As for your run and planned pace for the 10k at St Anthony's, are you really planning on running sub 40? That's pretty damn fast!
Matt
I agree Matt. He needs to drag the tri-bike up to wheelworks and shell out for a fitting.
And, I'll be shocked if he's not at least below 45 and close to 40 at St. Anthony's. The boy can move.
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