Friday 9-7-07 Run-Swim-Run

Fri. 9-7-07
Run-Swim-Run

Run 45mins steady to pool, ~6mi, no achilles noise, left itb/quad/knee area "there" now and then in the background. Hi 80's and humid. No oomph but not heavy legs either.

Swim 40mins after 5min trans from run.
Catchup 10-15mins; steady free with 4 x (50 hard/50 easy); 1x 100 hard.
50's were 1:07-1:13.

Five consec days of swimming. Keepin' it rolling.

Run 22mins home from pool after 5 min trans from swim, ~2.8mi.
Front of ankles full/tight after swim, not used to being stretched out like a fin/paddle as happens when swimming.

30sec clip of a gal giving it her all trying to get up the first steep pitch at the start of the 7+ mile climb on the Savageman bike course. This clip shows the final stretch of 5 blocks uphill through a hillside neighborhood in Westernport, MD. The top block is permanently closed to vehicles, known as the "Westernport Wall."

45sec clip of a successful attempt. There is hope! :)

This 25-30% grade stretch is a doozy of a way to start 45 mins of pedalling uphill. Neither of these vids really does it justice. I am looking forward to it and I'm not sure I want to know why.

Thursday 9-6-07 Bike-Swim

Thur. 9-6
Bike-Swim
Bike QR trainer, easy spin, no standing, all sitting up, just getting the legs moving and praying for no knee discomfort.
Fortune shined, left knee ITB/quad spot was just barely there at end of ride. No sharp chirps. Me happy.

Entire workout (157 watts):
Duration: 55:04
Work: 518 kJ
TSS: 45.9 (intensity factor 0.707)
Norm Power: 163
VI: 1.04
Distance: 17.615 mi
Min Max Avg
Power: 0 218 157 watts
Heart rate: 76 138 126 bpm
Cadence: 34 94 85 rpm
Speed: 2.9 21.3 19.2 mph

Swim

Project Prune continues. Day 4.

~33mins easy-steady session after bike.
Catchup, free. Some sighting practice, high elbow focus.

Wednesday 9-5 Run-Swim-Run

More album/poster art.

Wed. 9-5

Swim binge day 3. Goal is at least ten swims before 9/15, no consecutive days without a swim, ideally no dry days at all.

Run 35 mins steady to pool, ~4.6mi, no zip in the legs, but not feeling weak or fatigued either. No left knee/ITB/quad spot noise. Left achilles "there" now and then toward end of run.

Swim 36mins, ~15mins catchup, 20mins free, just steady swim, nearly all right breathing, no groove happening yet. Trying to roll evenly, keep elbows high to surface and forward of palms. Not really succeeding on either front there.

Run 20mins, ~2.6mi home from pool, legs felt fine all over, lower legs a bit sluggish at first, ankles a bit wooden at first as well.

May try a short trainer bike tomorrow with a swim after. Fri. is probably a swim only day.

Tuesday 9-4-07

Classic album art

Tue. 9-4
Swim & Core

Swim 46mins at the MAC, catchup w/2-3 stroke breathing, free fist drill, free steady, 2x100yds, 4x50, cool.
Intervals - slow! 1:10-15 for the 50's!!
Two weeks closed for maintenance and the pool had a bit of cloudiness to it. Did get a lane to myself starting at 7:15.
10mins core at home.

Labor Day weekend

Sat. 9-1
Run 46mins, ~6mi. Very easy effort, started very slow with much trepidation, and eased into it. No Achilles trouble. Phew! And, yeah! Maybe I will be able to manage my way to a relatively healthy status by 9/16.

Core stuff for 15mins.

Sun. 9-2 Bike and Run
Gorgeous day. ~80F, low humidity, scattered clouds, light winds.

Bike Fuji down Beach, left knee spot squawked sharp 15mins in, 2-3 times thereafter, gen ache in the area built over ride. Sharp was at top fwd of pedal stroke, so seemed. Just cruised easy. Barely worked the legs. Gotta manage this knee thing into some sort of decent status before 9/16 race, doesn’t bode well for having decent bike legs on race day.

Then again, some people end up with PRs after having an unplanned layoff. A little positive spin mental mojo, eh?

Entire workout (150 watts):
Duration: 1:26:56 (1:29:56)
Work: 782 kJ
TSS: 74.7 (intensity factor 0.718)
Norm Power: 165
VI: 1.1
Distance: 25.385 mi
Min Max Avg
Power: 0 345 150 watts
Heart rate: 74 155 126 bpm
Cadence: 35 96 73 rpm
Speed: 2.5 30.2 17.5 mph

Run
Run 53mins, ~7.2mi, no knee or achilles noise, knee went quiet as soon as got off bike, run after 10min trans from bike. Miles 5-6 at 6:50 pace. Felt some rust from low activity week. ~75F low humidity no wind Beach path.

Mon. 9-3 Labor Day
Swim & Run
Local pool still closed. Made the drive to the old stomping ground in Greenbelt. Took run gear and did a leisurely swim-run.

Swim
Swim 43 mins (47mins minus bathrom break)
Catchup w/some 3 stroke breathing mixed in; free with mix of left/right breath every 2 stroke; focus on high elbow, head/spine alignment, even roll to both sides, esp non breathing side.

15mins stretching after swim before run, 15 again after run.

Run 86mins, ~11-11.5mi, steady effort, nothing frisky. Knee fine, left Achilles fine. Right Achilles a bit tight. Stopped and massaged it a couple times. Every niggle is a worry just now. Upper 70’s-low 80’s, low humidity, no wind, few clouds.

Drove home, 20mins in the recovery chamber, aka “cold/ice bath”.