Err, umm, no excuses, let's just try to catch up! These may be incomplete, or missing details, of completely omitting workouts, but I'm trying to put this all together from various scraps of paper on my desk...
Thursday March 8
Bike 1:45:19
128avg/162max
17.0mph avg
Saturday March 10
Bike 7am
1:46:58
31.9@17.9
125 HR avg
Run 5:30pm
31:01
HR: 140avg/153 max
Fairly flat, early ride (for me). I had to nurse flats on the way home, owing to not bringing enough spares. Lesson learned!
Sunday March 11
Run 1:00:57
7.3 miles=8:21/mile
HR 152avg/169max
This was a while ago, but I remember that I wanted to beat the avg pace that SJ had done the previous day. So, thanks for the motivation!
Monday March 12
Day off? I can't remember. Normally I will try and take Mondays off, or if anything do some kind of strength workout. I know some of you out there don't like your days off, but the are essential. It is only when you rest that you're body recovers, and actually gets stronger. And I firmly believe that if you don't take regular days off, you're body will eventually "claim" it's own day off, but it will probably be associated with sickness and injury, and it could be more than a day.
"Eat before you're hungry, drink before you're thirsty, and rest before you're totally worthless."
Tuesday, March 13
Bike 1:25:41 HR 129avg/161max
16.7mph avg, 23.8 miles total
24:00 warmup easy
5x3:00 drills
8 x (:30 out of saddle hill+2:00 recovery)
ride back home
I can't remember if this was the first hill session I did, but it was tough. I'm not used to climbing out of the saddle, but I have been assured by Brandon Heflin, friend/former roommate/triathlon coach, that it will help me to recruit more muscles for climbing. I chose a gear right in the middle of the block, a 39x17 I think. This is a 5-6% grade, judging from past readings from a Specialized computer, and from info gathered from http://www.gmap-pedometer.com/. That site is a fun tool to use to judge distance and elevation.
Wednesday March 14
Run 45:13
avgHR 142, max 169
Very steep hill, and I could only do 5 of 8 planned 30sec climbs before my knee really started to hurt, and not in a good way. It was on the side, kind of ITB, but not really. Anyway, I stretched, it still hurt, so I started to wobble home. On the way back, however, the pain melting away, so I did the remaining 3 intervals on gentler inclines. I think, in retrospect, that the discomfort was due to the extreme crowning of the road due to the extreme grade. Lesson? Either do hills on sidewalks or natural surfaces, or in the middle of the road!
Much more later...
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