xerciseme

run-ride-swim…nap.

Workout:

• Type: Swim
• Date: 04/24/2008
• Time: 11:00:17
• Total Time: 1:00:00.00
• Distance: 1,968.5 yd
• Average Pace: 3:02.63/100yd

Filed by bigdave_nv at 11:22 am under Swim
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Workout:

• Type: Run
• Date: 04/24/2008
• Time: 11:00:15
• Total Time: 00:31:10.00
• Distance: 4.32 miles
• Average Pace: 7:12.69/mile
• Max Pace: 6:27.1/mile
• Ascent: 466 ft

Filed by bigdave_nv at 11:18 am under Run
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Workout:

• Type: Cycle
• Date: 04/24/2008
• Time: 11:00:14
• Total Time: 2:12:11.00
• Distance: 38.72 miles
• Average Speed: 17.58 mph
• Ascent: 2,911 ft

Filed by bigdave_nv at 11:15 am under Cycle
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The road to the radio towers is short, but features a super-steep grade up a 400-foot ascent.  requires good bike handling skills & slow-speed skills.  starts with a 28.5% grade section and then moderates (if you can call it that) to a 13-17% grade.  It really doesnt sound steep, but when you are on it, it is very difficult to climb - once you stop, its very difficult to restart.  still coughing 7 hours after.

Workout:

• Type: Cycle
• Date: 04/23/2008
• Time: 13:59:08
• Total Time: 00:40:00.00
• Distance: 4.6 miles
• Average Speed: 6.9 mph
• Ascent: 1,095 ft

Filed by bigdave_nv at 2:43 pm under Cycle, mtb
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EVF = early vertical forearm.  high elbows on the catch.  today’s drills 4 sets of: (4×50 + 2×75 descending)

Workout:

• Type: Swim
• Date: 04/23/2008
• Time: 13:59:07
• Total Time: 00:50:00.00
• Distance: 1,800 yd
• Average Pace: 2:46.3/100yd

Filed by bigdave_nv at 2:03 pm under Swim
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Workout:

• Type: Cycle
• Date: 04/23/2008
• Time: 13:59:06
• Total Time: 1:22:30.00
• Distance: 18.43 miles
• Average Speed: 13.4 mph
• Ascent: 1,190 ft

Filed by bigdave_nv at 1:59 pm under Cycle
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Workout:

• Type: Cycle
• Date: 04/22/2008
• Time: 06:56:30
• Total Time: 2:16:29.00
• Average Heart rate: 154
• Distance: 38.71 miles
• Average Speed: 17.02 mph
• Ascent: 3,926 ft

Filed by bigdave_nv at 7:00 am under Cycle
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Workout:

• Type: Cycle
• Date: 04/21/2008
• Total Time: 2:50:00.00
• Distance: 31.8 miles
• Average Speed: 11.22 mph
• Ascent: 1,848 ft

Filed by bigdave_nv at 12:00 pm under Cycle
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fun event. didn’t swim as fast as I could have. will plan to start closer to the front next time & pretreat goggles (oversight). T1 was slower than it should have been - fighting with old surfing wetsuit. will shorten arms & legs and apply more pam next time. Once on the bike, I gained ground. Lots of rabbits to chase & passing people throughout. T2 was excellent - quick. Used up a lot of gas on the bike tho & the run was a challenge. I need to be more disciplined about training the run, as I’ve run much faster 10k times at this weight. Experienced some abdominal cramping, which was a first. Not bowel problem - felt like side stitch but below lungs. After walking 20 seconds, it passed.

I’ll definitely do this again. finish time was 2:50:14 (unofficial).

Workout:

• Type: Run
• Date: 04/19/2008
• Time: 20:11:09
• Total Time: 00:52:19.00
• Average Heart rate: 169
• Max Heart rate: 180
• Distance: 6.21 miles
• Average Pace: 8:24.91/mile
• Ascent: 503 ft

Filed by bigdave_nv at 8:11 pm under Race, Run
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Workout:

• Type: Cycle
• Date: 04/19/2008
• Time: 20:11:05
• Total Time: 1:14:18.00
• Average Heart rate: 160
• Distance: 24.85 miles
• Average Speed: 20.07 mph
• Ascent: 2,729 ft

Filed by bigdave_nv at 8:11 pm under Cycle, Race
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