* 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 fast. Show all posts
Showing posts with label fast. Show all posts
Thursday, May 13, 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
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 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.
Thursday, September 17, 2009
9.16.09
PM - Tempo Run
* Did about 2miles wu (8:00 & 8:15 pace) then did 2 mile repeats at 5k pace with 1:30 recovery between (mile 1 @ 6:03 / mile 2 @ 6:00) then did 1.25 miles at CD pace (8:40 and walked a little bit) -- did this run around the neighborhood.
Total time ~ 40 minutes
* Did about 2miles wu (8:00 & 8:15 pace) then did 2 mile repeats at 5k pace with 1:30 recovery between (mile 1 @ 6:03 / mile 2 @ 6:00) then did 1.25 miles at CD pace (8:40 and walked a little bit) -- did this run around the neighborhood.
Total time ~ 40 minutes
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
9.9.09
PM - Trail Run
* Ran at UNF trails - did 2 loops - ran 1st lap as warmup ~ 23min. Pushed hard on 2nd lap to try to break 20min - ended at 19:54! Felt pretty good - no IT band issues - so that's good news....
Total time ~ 45min
* Ran at UNF trails - did 2 loops - ran 1st lap as warmup ~ 23min. Pushed hard on 2nd lap to try to break 20min - ended at 19:54! Felt pretty good - no IT band issues - so that's good news....
Total time ~ 45min
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
Friday, August 14, 2009
8.13.09
PM - Trainer ride - had originally planned to do some time trial practice on the course in Nocatee but the rain was steady and roads were wet so I ended up on the trainer, but that's okay b/c I had a great workout anyways. I did a 20 min warm up - nice and easy and then went into my first 15 min interval - i had my tri bike on the trainer so I got into position and went hard - increasing intensity every 2-3 minutes. With 1min to go, my legs were burning but stayed on it and finished strong - HR was around 173 max - but stayed around 160 for majority of interval 1. Then did 5 min recovery spin and then hit it again for 15 minutes on - this time I stayed steady with a little higher cadence but my HR was instantly higher - spun hard and fast (95-105rpm) for the entire 15 min. Then did quick CD spin recovery and then jumped out for a quick t-run. I just wanted to do my 2.3mile loop -- started off and felt pretty good - decided to as hard / fast as possible for first 10min - hit mile 1 at 6:30 then kept pace up for next 3:30 then just backed off and jogged rest of loop - total run was only a little over 16 min. Felt good to shake out the legs.
Total ride time = 1hr
Total run time = 16 min
* Good quick workout -- not much fluff - did the work and got it done. Its amazing how much faster i feel running when I don't throw 4hrs of riding in front of it!
Total ride time = 1hr
Total run time = 16 min
* Good quick workout -- not much fluff - did the work and got it done. Its amazing how much faster i feel running when I don't throw 4hrs of riding in front of it!
Thursday, August 13, 2009
8.12.09
PM - Trail Run at UNF
* Ran the outer loop twice - 1st lap = 22:35.13 , 2 min recovery / drink & then 2nd lap = 20:20.28 NEGATIVE SPLIT!! Ran hard on lap 2 - pushed myself for last 10min hard. Everything felt fine (knee, hip, etc) - only little issue was my heel which is still a little raw from Sunday- needing that to heal up soon. Good run.
total time = 45min
* Ran the outer loop twice - 1st lap = 22:35.13 , 2 min recovery / drink & then 2nd lap = 20:20.28 NEGATIVE SPLIT!! Ran hard on lap 2 - pushed myself for last 10min hard. Everything felt fine (knee, hip, etc) - only little issue was my heel which is still a little raw from Sunday- needing that to heal up soon. Good run.
total time = 45min
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.
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