* PM - Group Ride
Did County Line Ride - put in some good efforts. Pushed REALLY hard at end of ride. Got in some nice work. Good ride and a lot of fun.
Ride time = 2hrs / ~ 40 miles
Ride File
Showing posts with label CLR. Show all posts
Showing posts with label CLR. Show all posts
Thursday, May 13, 2010
Wednesday, April 28, 2010
Wednesday, April 21, 2010
4.20.10
PM - Group Ride
* Did the County Line Ride - Plan was to use tonight as Peak Workout - I mainly just sat in, but I did put in about 5-6 intense efforts. I only pushed it hard for about 60-90 secs at a time. After each effort, I would drop back into group for a full recovery. Felt strong and had to keep myself from going too hard. My last effort on the Blvd. was very intense and I pulled away from the group and only Karel could stay with me. Held about 34-35 mph for a good distance (did have a little tailwind, but still had good power).......
Ride time = 2hrs / ~ 40miles
* Did the County Line Ride - Plan was to use tonight as Peak Workout - I mainly just sat in, but I did put in about 5-6 intense efforts. I only pushed it hard for about 60-90 secs at a time. After each effort, I would drop back into group for a full recovery. Felt strong and had to keep myself from going too hard. My last effort on the Blvd. was very intense and I pulled away from the group and only Karel could stay with me. Held about 34-35 mph for a good distance (did have a little tailwind, but still had good power).......
Ride time = 2hrs / ~ 40miles
Tuesday, April 20, 2010
Friday, April 9, 2010
4.8.10
PM - Group Ride
* County Line ride - fun ride, big group. Put in some good pulls and hard efforts. My legs are definitely feeling the volume from the past two weeks. This will be my last hard week and then start my taper towards Cohutta on April 24th.
Total Time = 1hr 55m / ~40 miles
* County Line ride - fun ride, big group. Put in some good pulls and hard efforts. My legs are definitely feeling the volume from the past two weeks. This will be my last hard week and then start my taper towards Cohutta on April 24th.
Total Time = 1hr 55m / ~40 miles
Wednesday, April 7, 2010
4.6.10
PM - Group Ride
* Did about 45 min WU ez spin then caught on to the CL Group ride. Pace was steady up to the bridge then I put in a little acceleration going up the bridge. About 4-5 of us got a gap and then ended up with only me and a guy named Ben sitting off the front. We decided to keep going and ended up staying away for whole ride. Never got caught! I had wanted to get in a good hard ride - with some sustained efforts, so this worked out perfect.
Total ride time = 2hr 15min / ~45miles
* Did about 45 min WU ez spin then caught on to the CL Group ride. Pace was steady up to the bridge then I put in a little acceleration going up the bridge. About 4-5 of us got a gap and then ended up with only me and a guy named Ben sitting off the front. We decided to keep going and ended up staying away for whole ride. Never got caught! I had wanted to get in a good hard ride - with some sustained efforts, so this worked out perfect.
Total ride time = 2hr 15min / ~45miles
Monday, April 5, 2010
4.1.10
PM - Gr0up ride
* Rode County Line ride - got in a good warm up and then caught on to the Group ride. Pace was fairly steady.... never got very fast. The big group stayed together the whole ride. Was kind of a lame ride. Thought we would be able to pick it up in a few spots, but never could get the pace up. Feeling a little fatigued.
Ride time ~2hrs / 40mi
Rode with race wheels - bike looked sweet!
Wednesday, March 31, 2010
3.30.10
PM
* (Another) Killer fun group ride - this ride was fast but totally fun. Kopp, Karel, & Curtis were all there and they definitely showed up with some speed.
Total ride time = 1:54 / ~ 39miles
* (Another) Killer fun group ride - this ride was fast but totally fun. Kopp, Karel, & Curtis were all there and they definitely showed up with some speed.
Total ride time = 1:54 / ~ 39miles
Friday, March 26, 2010
3.25.10
PM - Group ride
County Line Thursday edition
* Big group; really fast - stayed togethter pretty much the whole ride until PVB, where attacks started. Was able to jump on Curtis' wheel and stayed off front to the Lodge. Hit about 36 mph with 196bpm HR! Fun ride - legs are feeling it today for sure.
Here is ride file: http://connect.garmin.com/activity/28037462
~ 2hrs / 39 miles
County Line Thursday edition
* Big group; really fast - stayed togethter pretty much the whole ride until PVB, where attacks started. Was able to jump on Curtis' wheel and stayed off front to the Lodge. Hit about 36 mph with 196bpm HR! Fun ride - legs are feeling it today for sure.
Here is ride file: http://connect.garmin.com/activity/28037462
~ 2hrs / 39 miles
Wednesday, March 24, 2010
3.23.10
* PM Group ride - CLR
Did about 45 min up front ez spin with Steph and then joined on to the County Line group ride. Radd showed up so the pace was high. I had wanted to do 5x2min 'all-out' intervals but only managed to do 3x2min. I was never able to fully recover between intervals. I pushed really hard on the bridge on the way back but felt 'flat' at the top. Need to work on my high-end power -- it just took too long to recover. Good ride with a lot of intensity.
Total ride time ~ 2h:15m / 41 miles
Did about 45 min up front ez spin with Steph and then joined on to the County Line group ride. Radd showed up so the pace was high. I had wanted to do 5x2min 'all-out' intervals but only managed to do 3x2min. I was never able to fully recover between intervals. I pushed really hard on the bridge on the way back but felt 'flat' at the top. Need to work on my high-end power -- it just took too long to recover. Good ride with a lot of intensity.
Total ride time ~ 2h:15m / 41 miles
Monday, March 22, 2010
3.18.10
* Thursday night Group Ride *
Did the county line group ride - I tried to not work quite as hard as I did on Tuesday. Just had fun and put in a few good efforts.
Total ride time was around 1:30.
Did the county line group ride - I tried to not work quite as hard as I did on Tuesday. Just had fun and put in a few good efforts.
Total ride time was around 1:30.
Wednesday, March 17, 2010
3.16.10
* County Line Group Ride -
Stoked to finally be able to actually do a fast group ride AFTER work! It was a great ride last night - a little chilly starting off, but the speed picked up quick so I was working hard within a few minutes. We only got to do the 1st spoke and the third spoke in Nocatee. Speeds stayed constant around 25-27 mph with a few spikes toward 30 along the way. A couple of guys from Indiana University were in town on spring break and were killing it!
Total ride time was right around 1:25 for about 30 miles.
Stoked to finally be able to actually do a fast group ride AFTER work! It was a great ride last night - a little chilly starting off, but the speed picked up quick so I was working hard within a few minutes. We only got to do the 1st spoke and the third spoke in Nocatee. Speeds stayed constant around 25-27 mph with a few spikes toward 30 along the way. A couple of guys from Indiana University were in town on spring break and were killing it!
Total ride time was right around 1:25 for about 30 miles.
Tuesday, September 15, 2009
9.15.09
a.m. - Swim at Brooks
* Did 3 x 10 min sessions today - was feeling kind of tired, so this was a 'relaxing' workout. Nothing very hard - just focused on stroke technique. Used paddles / buoy for last 10min.
Total time = 35 min
pm. - Group ride
* Did County Line ride - ended up being a great ride - while going up the bridge I was able to get in a small break with Curtis, Tom, and Walter. Figured that it would get caught once the big group started working together in Nocatee but the four of us started working together and put in some good solid efforts. At the turn around for spoke 1 - we had about a 30-45 second gap! We kept on pushing hard and taking equal pulls around 26-28 mph. Since it is starting to get darker earlier - we only did spoke 1 & 3 so we kept it strong through the roundabout and just continued to open the gap. Luckily, once we hit the ramp and started to head back to the bridge - we had a bit of a tail wind. This helped us keep our speed and still get in some recovery. I could tell at this point that we were going to try to stay away ALL the way back. Hit the bridge and got up it quick but didn't kill it - saved some for the backside and we were doing 28-30 all the way to the Mickler's / 210 roundabout. At this point I looked back and couldn't see the group at all - either they just gave up or we were that far ahead. Down the Blvd. we still had a little tailwind so it was steady at about 26-28 with good 30-45 sec pulls. Right before the s-curve, Curtis starts picking it up and gets us to about 31mph and at this point I just can't hold his wheel - after about 10 secs I start to get gapped and then next thing I know i'm rolling 22 mph - luckily Walter was feeling it too - so we recovered from that and just kept it rolling back the Lodge. We maintained our comfortable 26-28mph while Tom and Curtis pulled away at 30..... good thing was that we still never got caught by the main group..... by the end of the ride we waited to see how far back they were and it was close to 2min that we put on them ...... for only a 30mile ride!
Total time = 1hr 30min
* Did 3 x 10 min sessions today - was feeling kind of tired, so this was a 'relaxing' workout. Nothing very hard - just focused on stroke technique. Used paddles / buoy for last 10min.
Total time = 35 min
pm. - Group ride
* Did County Line ride - ended up being a great ride - while going up the bridge I was able to get in a small break with Curtis, Tom, and Walter. Figured that it would get caught once the big group started working together in Nocatee but the four of us started working together and put in some good solid efforts. At the turn around for spoke 1 - we had about a 30-45 second gap! We kept on pushing hard and taking equal pulls around 26-28 mph. Since it is starting to get darker earlier - we only did spoke 1 & 3 so we kept it strong through the roundabout and just continued to open the gap. Luckily, once we hit the ramp and started to head back to the bridge - we had a bit of a tail wind. This helped us keep our speed and still get in some recovery. I could tell at this point that we were going to try to stay away ALL the way back. Hit the bridge and got up it quick but didn't kill it - saved some for the backside and we were doing 28-30 all the way to the Mickler's / 210 roundabout. At this point I looked back and couldn't see the group at all - either they just gave up or we were that far ahead. Down the Blvd. we still had a little tailwind so it was steady at about 26-28 with good 30-45 sec pulls. Right before the s-curve, Curtis starts picking it up and gets us to about 31mph and at this point I just can't hold his wheel - after about 10 secs I start to get gapped and then next thing I know i'm rolling 22 mph - luckily Walter was feeling it too - so we recovered from that and just kept it rolling back the Lodge. We maintained our comfortable 26-28mph while Tom and Curtis pulled away at 30..... good thing was that we still never got caught by the main group..... by the end of the ride we waited to see how far back they were and it was close to 2min that we put on them ...... for only a 30mile ride!
Total time = 1hr 30min
Thursday, September 10, 2009
9.10.09
AM - Swim @ Brooks
* Did 200 WU (100 ez / 100 kick) then did 3x300 ( 4:21.20 ; 4:29.74 ; 4:31.64 ) & 3x200 ( 2:54.93 ; 3:01.11 ; 2:57.40) & 3x100 ( 1:24.37 ; 1:24.79 ; 1:23.60 ) then did 400 CD with paddles/buoy. Suit = baggies
Total time = 42min
* Did 200 WU (100 ez / 100 kick) then did 3x300 ( 4:21.20 ; 4:29.74 ; 4:31.64 ) & 3x200 ( 2:54.93 ; 3:01.11 ; 2:57.40) & 3x100 ( 1:24.37 ; 1:24.79 ; 1:23.60 ) then did 400 CD with paddles/buoy. Suit = baggies
Total time = 42min
PM - County Line "group" ride
* Did County Line group ride - rode TT bike. Sat in for first spoke and half of second spoke. Took a few pulls but just stayed with the group. At the turnaround for spoke 2 - I gapped the group and stayed off the front - all mainly into headwind. Held off group until A1A - I sat up and recovered and then got in group off the front on the Blvd. -- was a nasty headwind - gusts coming from NE..... good ride with a solid 25-30 minutes of hard solo efforts.
Total ride time = 1:30
Then did 2.5 mile t-run at ez pace around 7:45-8:00 / mile. Tried to keep turnover quick.
Total run time = ~ 20min
Thursday, September 3, 2009
9.3.09
AM - Swim at Brooks
* Did 200 WU (100 ez & 100 kicks) then did 500,400,300,200,100 (7:11.53 , 5:52.20 , 4:13.40 , 2:48.86 , 1:17.35) all with 1:30 recovery ; then did 7min CD with paddles / buoy.
Total time ~ 40 min
PM - Group ride (with 4x5min INTERVALS)
* Did Countly Line Grouper - really windy on way out (was going 34-35 mph by the s-curve!) So we had rough HEADWIND coming back. I did 4 x 5min efforts (all at high zone 4 - 180 bpm) then for the final surge - it was me, Radd, and C.Long off the front at the s-curve - struggled to hold 24 mph into the wind but we stayed away! Was a good ride and ended up with getting my 'work' done - total time 1:35 for 34.7 miles.
* Did 200 WU (100 ez & 100 kicks) then did 500,400,300,200,100 (7:11.53 , 5:52.20 , 4:13.40 , 2:48.86 , 1:17.35) all with 1:30 recovery ; then did 7min CD with paddles / buoy.
Total time ~ 40 min
PM - Group ride (with 4x5min INTERVALS)
* Did Countly Line Grouper - really windy on way out (was going 34-35 mph by the s-curve!) So we had rough HEADWIND coming back. I did 4 x 5min efforts (all at high zone 4 - 180 bpm) then for the final surge - it was me, Radd, and C.Long off the front at the s-curve - struggled to hold 24 mph into the wind but we stayed away! Was a good ride and ended up with getting my 'work' done - total time 1:35 for 34.7 miles.
Friday, August 28, 2009
8.27.09
PM - Group Ride
* County Line Ride - had a good ride, was a little windy in some places. I tried to do a bunch of work up on the front and Radd and I threw in a couple of attacks here and there (nothing really stuck)......... total ride time about 1:40 / 34miles
* County Line Ride - had a good ride, was a little windy in some places. I tried to do a bunch of work up on the front and Radd and I threw in a couple of attacks here and there (nothing really stuck)......... total ride time about 1:40 / 34miles
Thursday, August 20, 2009
8.20.09
AM - Swim at Brooks
* Did 200 WU (100 ez / 100 kick) then did 2x1000 - 1 set at t-pace; 1 set with paddles / bouy. Times not that important - just used this to keep up my stroke. Felt good in the water. Might try to get in an open water swim tomorrow (Friday)
PM - Group ride - Countly Line Ride
* Did County Line ride - got DRENCHED within 5min of starting ride, but had good ride after it stopped raining - did 3 intervals (about 90 sec each at high intensity) just to shake up the group and to test my legs. 27 - 30 mph felt pretty easy. I didn't push it into the redzone at all - just kept it steady and then would drop back for full recovery. then sat in the group until we got to the BLVD and then just went steady - stayed off the front the whole way - started with Shawn, Travis, and some other guy. Second pull through, Travis adn the other guy dropped off, then me and Shawn kept it steady ALL the way back to the Lodge. SOLID effort for the last 10mins.
Felt good - I'm ready to RACE on Saturday -- the TT is gonna get slayed!
* Did 200 WU (100 ez / 100 kick) then did 2x1000 - 1 set at t-pace; 1 set with paddles / bouy. Times not that important - just used this to keep up my stroke. Felt good in the water. Might try to get in an open water swim tomorrow (Friday)
PM - Group ride - Countly Line Ride
* Did County Line ride - got DRENCHED within 5min of starting ride, but had good ride after it stopped raining - did 3 intervals (about 90 sec each at high intensity) just to shake up the group and to test my legs. 27 - 30 mph felt pretty easy. I didn't push it into the redzone at all - just kept it steady and then would drop back for full recovery. then sat in the group until we got to the BLVD and then just went steady - stayed off the front the whole way - started with Shawn, Travis, and some other guy. Second pull through, Travis adn the other guy dropped off, then me and Shawn kept it steady ALL the way back to the Lodge. SOLID effort for the last 10mins.
Felt good - I'm ready to RACE on Saturday -- the TT is gonna get slayed!
Tuesday, August 11, 2009
8.11.09
AM - Swim at Brooks
* Got to pool around 6:15 - feeling fatigued - - probably from training & not getting enough sleep - even though was in bed by 1030 pm. Tossed and turned all night - must've been that beer I had with dinner.
Anyways, so i did 2 x1000 yds with 5 min CD - skipped any warmup b/c water was cold and I wanted to keep moving - set 1 @ 16:17.07 ; 2min recovery ; set 2 @ 16:10.96 ; then 5 min cd with paddles / buoy.
Total time = 41 min / ~2400yds
PM - group ride - County line
* Got in about a 15min warmup then met up with group and did the Nocatee loop. Felt pretty good out there. A couple of sections had some stiff headwinds but overall it was a good ride. Right at about 40 miles total for 2hrs (including wu and cd).
I tried to run afterwards but my heel is still a little raw and I decided to not irritate it so that I could have a good trail run tonight. I'll do my brick on Thursday after I do my TT practice in Nocatee.
* Got to pool around 6:15 - feeling fatigued - - probably from training & not getting enough sleep - even though was in bed by 1030 pm. Tossed and turned all night - must've been that beer I had with dinner.
Anyways, so i did 2 x1000 yds with 5 min CD - skipped any warmup b/c water was cold and I wanted to keep moving - set 1 @ 16:17.07 ; 2min recovery ; set 2 @ 16:10.96 ; then 5 min cd with paddles / buoy.
Total time = 41 min / ~2400yds
PM - group ride - County line
* Got in about a 15min warmup then met up with group and did the Nocatee loop. Felt pretty good out there. A couple of sections had some stiff headwinds but overall it was a good ride. Right at about 40 miles total for 2hrs (including wu and cd).
I tried to run afterwards but my heel is still a little raw and I decided to not irritate it so that I could have a good trail run tonight. I'll do my brick on Thursday after I do my TT practice in Nocatee.
Thursday, August 6, 2009
8.6.09
a.m. SWIM at Brooks
Did about 300 WU - some ez free and some kicks; then did 500-400-300-200-100 at increasing pace (7:39, 5:57, 4:36, 2:56, 1:23) then did 5min CD with paddles/buoy.
Total time 40min
PM - Group ride - County Line Ride
Finally got to ride this ride without any rain - seems like its been a really long time. Group started out big - 15-20 people. Never got too fast and it stayed together most of the time. I didn't feel like i had any power in my legs at all - I could definitely feel my hard run from last nite. Hips were really tight and whenever i got down I could feel some resistance in that area. Just need to stretch out better before and after these workouts. Other than that it was a good ride - didn't go too hard anywhere except at the end - but had to dodge a stopped car on the Boulevard and rode through the wet grass - was kinda crazy - luckily I didn't bust my ass! RadPop was there too - I think he's liking these Beach rides - glad to see him out riding again. He's a great training partner.
After the ride - did a quick 20min t-run through the neighborhood. Felt good - just went ez and towards the end of the run I felt my Hr was nice and low and my legs were just on cruise control.
Bike time = ~1:35 / 35 miles
Run time = ~ 23min
Did about 300 WU - some ez free and some kicks; then did 500-400-300-200-100 at increasing pace (7:39, 5:57, 4:36, 2:56, 1:23) then did 5min CD with paddles/buoy.
Total time 40min
PM - Group ride - County Line Ride
Finally got to ride this ride without any rain - seems like its been a really long time. Group started out big - 15-20 people. Never got too fast and it stayed together most of the time. I didn't feel like i had any power in my legs at all - I could definitely feel my hard run from last nite. Hips were really tight and whenever i got down I could feel some resistance in that area. Just need to stretch out better before and after these workouts. Other than that it was a good ride - didn't go too hard anywhere except at the end - but had to dodge a stopped car on the Boulevard and rode through the wet grass - was kinda crazy - luckily I didn't bust my ass! RadPop was there too - I think he's liking these Beach rides - glad to see him out riding again. He's a great training partner.
After the ride - did a quick 20min t-run through the neighborhood. Felt good - just went ez and towards the end of the run I felt my Hr was nice and low and my legs were just on cruise control.
Bike time = ~1:35 / 35 miles
Run time = ~ 23min
Wednesday, July 29, 2009
7.28.09
P.M. - County line Group ride - started ride in the rain / wind but cleared up in Nocatee. Very small group - 5people then dropped to 4, then held steady effort at bridge back to the lodge - rode with 1 other guy. Total ride time was ~1:35 / 35 miles
Then did 20 min t-run ez pace. Felt pretty good on the run; especially considering the effort on the bike.
Then did 20 min t-run ez pace. Felt pretty good on the run; especially considering the effort on the bike.
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