Into the Outdoors

Good weather threatens.  Finally.
The snow is nearly gone and temps may break 50F this weekend.  Shoulders should be dirty but dry and ride-able.

Might have to clean a water bottle or two and head out for a ride.

Can't remember the last time I was out on the road.  It's been all trainer for quite some time.

Training is going on.  Nothing special.  Happy to be healthy and capable of doing something daily. This week, I got in the pool for the first time in a couple months.  I'm slow for sure, but I haven't forgotten how to follow the black line from one end to the other.

Need to decide on some racing.  Only thing on the calendar so far is Cherry Blossom 10 miler in April.

++++

Mon. 3-1-10

Swim 30mins a.m., ~2:15 100m pace, easy-steady, some left breath. 

Run 42mins frisky p.m, ~5.7mi

6-8min trans to bike

Bike QR trainer, steady, some steady+

Entire workout (180 watts):

     Duration:              1:24:25 (1:25:25)

     Work:                    909 kJ

     TSS:                     109.8 (intensity factor 0.884)

     Norm Power:      190

     VI:                          1.06

     Pw:HR:                 10.81%

     Pa:HR:                 6.81%

     Distance:             28.853 mi

                                    Min      Max     Avg

     Power:                  0           285      180      watts

     Heart Rate:         97         156      142      bpm

     Cadence:            34         98         87         rpm

     Speed:                 2.4        24         20.5     mph

Tue. 3-2-10

Swim 30mins, easy-steady effort. Front delts barked for the first 10mins tight/sore from yesterday’s swim.  Handful of little twinges and tweaks from muscles/ligaments etc. being put into strange use.

Run-Bike

Run 35mins frisky again, ~4.8mi

8-10 min trans to Bike

Bike QR trainer steady into steady +, 2-3mins hardish before cool

Entire workout (185 watts):

     Duration:              57:25 (57:28)

     Work:                    636 kJ

     TSS:                     77.6 (intensity factor 0.902)

     Norm Power:      194

     VI:                          1.05

     Pw:HR:                 n/a

     Pa:HR:                 n/a

     Distance:             20.074 mi

                                    Min      Max     Avg

     Power:                  0           281      185      watts

     Cadence:            36         98         86         rpm

     Speed:                 2.9        24         21.0     mph

 

Wed. 3-3-10

Run 54mins, frisky, ~7.3mi

Thur. 3-4-10

Off.  Exercised some heart at AIM.

Fri. 3-5-10

Swim 40mins a.m.

Run 56mins p.m, steady, ~7.3mi

10min trans to bike

Bike QR trainer steady

Entire workout (177 watts):

     Duration:              58:08

     Work:                    619 kJ

     TSS:                     72.9 (intensity factor 0.867)

     Norm Power:      186

     VI:                          1.05

     Pw:HR:                 0.78%

     Pa:HR:                 8.08%

     Distance:             20.04 mi

                                    Min      Max     Avg

     Power:                  0           268      177      watts

     Heart Rate:         88         158      140      bpm

     Cadence:            41         96         86         rpm

     Speed:                 3.5        23.9     20.7     mph