xerciseme

gym pool full of  aqua-robicizers again.  more power to em, but our schedules clash & they really don’t need to use the whole pool for the 8 of them.  ah, well,  good to mix it up.

Logbook Activity

• Type: Strength Training
• Date: 03/31/2008
• Time: 14:36:06
• Total Time: 00:48:00.00
• Average Heart rate: 131

Filed by bigdave_nv at 2:40 pm under Strength Training
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Logbook Activity

• Type: General Cardio
• Date: 03/31/2008
• Time: 14:35:36
• Total Time: 00:39:00.00
• Average Heart rate: 125

Filed by bigdave_nv at 2:37 pm under General Cardio
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stiff headwind for first 60 miles, then a tailwind up the largest climb & a side/head wind on the way home.  felt better and better through the day, with last 5o miles very strong.  rode in my 60-70% zone during most exertion, only hitting 80% for a few minutes at the end of a long climb.  nutrition was the key; started eating high-carb solids at 50 miles and gels and protein powder throughout the ride.  also electrolyte replacement caps (just a couple - most of ride was cool temps with the wind).

Logbook Activity

• Type: Cycle
• Date: 03/30/2008
• Time: 21:16:41
• Total Time: 11:45:42.00
• Average Heart rate: 125
• Max Heart rate: 162
• Distance: 200 miles
• Average Speed: 17 mph
• Ascent: 13776 ft

Filed by bigdave_nv at 9:36 pm under Cycle
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Planning to ride my first double century of the season tomorrow (and first unsupported double ever for me). I look to carb load before long events. Not only do I feel better during the event, but I perform better. I’ve tried different ways of loading (and there are many methods out there), but the one that works for me is carb loading the day before, preceded by a short max-effort run. Immediately after, I start eating and drinking carbs. repeat repeat repeat - aiming for about 880 grams of carbs today (this depends on your lean body mass — about 5.4g/lb lbm). Keep a log with what you eat, when, and how much. Use this: http://www.carb-counter.org/ …practical support for your low carbohydrate diet (or for your high-carb diet)

Logbook Activity

• Type: Run
• Date: 03/29/2008
• Time: 06:34:51
• Total Time: 00:08:00.00
• Average Heart rate: 168
• Distance: 1 miles
• Average Pace: 8:00/mile
• Max Pace: 5:15.79/mile

Filed by bigdave_nv at 6:34 am under Run
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friday is speed day.  getting faster in the sprints, but I can tell my technique still needs work because swimming 50yards full-tilt leaves me huffin’.   I was still a bit tired from the lake loop this morning.

Logbook Activity

• Type: Swim
• Date: 03/28/2008
• Time: 15:20:49
• Total Time: 00:55:00.00
• Distance: 1749.78 yd
• Average Pace: 3:09.39/100yd

Filed by bigdave_nv at 3:49 pm under Swim
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Logbook Activity

• Type: Cycle
• Date: 03/28/2008
• Time: 09:25:14
• Total Time: 2:58:52.00
• Average Heart rate: 149
• Distance: 51.61 miles
• Average Speed: 17.31 mph
• Ascent: 3792 ft

Filed by bigdave_nv at 9:29 am under Cycle
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didn’t rest enough between this morning’s bike and tonight’s run.  had a bunch of stuff to do during the day and didn’t rehydrate or eat enough.  consequently, I was really draggin @ on this run.

Logbook Activity

• Type: Run
• Date: 03/27/2008
• Time: 18:28:08
• Total Time: 00:48:26.00
• Average Heart rate: 143
• Distance: 5.56 miles
• Average Pace: 8:42.5/mile

Filed by bigdave_nv at 6:30 pm under Run
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getting stronger on the bike after about 1200 miles this year.  I credit the cross-training with runs & swims.  especially the swimming — zero impact training & no matter how hard I go chasing the real swimmers with the intervals and drills, it seems to refresh my muscles.  even if I hate doing the tri event itself, I think I’ll continue to swim.

Logbook Activity

• Type: Cycle
• Date: 03/27/2008
• Time: 11:23:28
• Total Time: 2:02:06.00
• Average Heart rate: 125
• Distance: 35.73 miles
• Average Speed: 17.56 mph
• Ascent: 2630 ft

Filed by bigdave_nv at 11:33 am under Cycle
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riding bike a lot more to and from workouts, store, etc.

Logbook Activity

• Type: Cycle
• Date: 03/26/2008
• Time: 15:56:19
• Total Time: 00:33:00.00
• Distance: 8 miles
• Average Speed: 14.55 mph

Filed by bigdave_nv at 4:03 pm under Cycle
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Logbook Activity

• Type: Swim
• Date: 03/26/2008
• Time: 15:56:15
• Total Time: 00:54:00.00
• Distance: 1625 yd
• Average Pace: 3:18.59/100yd

Filed by bigdave_nv at 4:01 pm under Swim
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