Lead up to the Fondo (training 5/24-6/25/10)

Mon. 5-24-10

Run 45mins, ~5.8-6mi,  70s. muggy again.

   10min trans to

Bike QR trainer steady-easy

     Duration:              50:28 (1:06:08)

     Distance:             16.148 mi

Tue. 5-25-10

Bike Fuji outdr, Falls-South Glen Macarthur Beach frolic, 70’s sticky, sunny.

     Duration:              2:57:13 (3:08:16)

     Distance:             51.783 mi

Wed. 5-26-10

Off

Thur. 5-27-10

Bike Fuji Seneca loop

~85-90f, humid, sunny, drank lots, refilled twice, unwittingly riding with semi-flat rear tire for first couple hrs!!!

     Duration:              3:28:47 (4:04:17)

     Distance:             60.729 mi

Fri. 5-28-10

Run 44mins, ~5.8mi, muggy, gray, ~70.

-20min trans to bike

Bike Fuji Beach dr frolic

     Duration:              1:45:18 (1:48:09)

     Distance:             30.027 mi

Sat. 5-29-10

Bike Fuji outdr shortish Seneca loop, ~80F sunny, light wind not too humid, nice.

     Duration:              2:42:31 (2:46:54)

     Distance:             48.163 mi

    

Sun. 5-30-10

Bike - Best long ride ever

Fuji outdr, out to Dickerson-Peach Tree, long ride, mid 80's, sunny, some wind. drank a ton: startd with 2 bottles water, 1 electrolytes, stopped to buy 1 big bottle h2o, 3 small bottles h2o, 2 big bottles smart h2o, 1 small bottle h2o; ate 2 bananas, 3 gels, 1.5clif bar.

stopped 8-10 times for nature (3 sit downs) and water (4 times), clearish urine throughout

ate well last night, munched till 10:30 or so, got 6-7hrs sleep.

coffee, banana, clif bar before ride

paced the ride well, went for easy cruising when possible, didn't push the downhills or pound the climbs

*forgot to restart pt 2x after stops, ~2miles worth

     Duration:              5:45:41 (6:56:41)

     Work:                    3367 kJ

     TSS:                     428 (intensity factor 0.865)

     Norm Power:      186

     VI:                          1.14

     Pw:HR:                 5.24%

     Pa:HR:                 1.13%

     Distance:             97.93 mi

                                    Min      Max     Avg

     Power:                  0           417      164      watts

     Heart Rate:         73         163      132      bpm

     Cadence:            20         108      73         rpm

     Speed:                 0           38.4     17.1     mph

Mon. 5-31

Off day

Tue. 6-1-10

Run 41mins steady, ~5.7mi, sunny, bit humid, ~82F

15 min trans to Bike

QR trainer easy

     Duration:              45:28

     Distance:             14.781 mi

Wed. 6-2-10

Off day, did some needed bike maintenance

Thur. 6-3-10

Fuji outdr, mid 80's, seneca Hughes loop. Decent legs.

**yesterday - took apart, cleaned, reinstalled rear der pulley wheels, put on new chain, new brake pads, cleaned cassette, went to 12-25

     Duration:              3:33:43 (3:59:00)

     Distance:             63.053 mi

Fri. 6-4-10

Run 43mins ~5.8mi steady flat beach dr path, 80’s sticky

Sat. 6-5-10

Bike

Felt, outdr Ag Center-Elkridge, mid-hi 80's, very sticky, gray.

     Duration:              3:51:26 (4:21:23)

     Work:                    2387 kJ

     TSS:                     315.3 (intensity factor 0.907)

     Norm Power:      195

     VI:                          1.13

     Distance:             72.212 mi

                                    Min      Max     Avg

     Power:                  0           504      173      watts

     Heart Rate:         82         169 (?)      134      bpm

     Cadence:            21         109      75         rpm

     Speed:                 0           39         18.8     mph

Sun. 6-6-10

Bike

Fuji, outdr, Seneca-Hughes-Sugarland loop, 80's, heavy air, very muggy, thunderstorm chased me home, TT'd the last few miles, but caught me 3 blocks out!  Deluge, wall of rain, soaked to the bone in secs.

Peak 5min power was last 5 mins.

     Duration:              3:26:35 (3:48:52)

     Work:                    2218 kJ

     TSS:                     301.3 (intensity factor 0.939)

     Norm Power:      202

     VI:                          1.12

     Pw:HR:                 -3%

     Pa:HR:                 2.31%

     Distance:             61.982 mi

                                    Min      Max     Avg

     Power:                  0           473      180      watts

     Heart Rate:         75         xxx      133      bpm

     Cadence:            25         108      74         rpm

     Speed:                 0           39.2     18.1     mph

Mon. 6-7-10

Off

Tue. 6-8-10

Off

Wed. 6-9-10

Off

Thur. 6-10-10

Bike Fuji outdr Beach frolic, sunny 80’s not too sticky, shady roads of RCP.

     Duration:              2:11:29 (2:13:09)

     Distance:             38.5 mi

5-6min trans to run

Run 45mins beach dr flat path, ~5.8mi

Fri. 6-11-10

Bike outdr Fuji Seneca-Westerly Poolesville loop.

Mid 80s sunny some wind

     Duration:              3:55:03 (4:36:55)

     Work:                    2449 kJ

     TSS:                     325 (intensity factor 0.913)

     Norm Power:      196

     VI:                          1.12

     Distance:             69.327 mi

                                    Min      Max     Avg

     Power:                  0           423      175      watts

     Heart Rate:         79         163      134      bpm

     Cadence:            22         103      72         rpm

     Speed:                 2.4        38.9     17.8     mph

Sat. 6-12-10

Feeling blah, highish HR, wait till late pm, easy ride down to horse stables in RCP.

     Duration:              1:28:57 (1:31:40)

     Distance:             26.343 mi

Sun. 6-13-10

Fuji outdr, West Willard Sugarland loop, Poolesville, sticky, 80's, hot wind from W.

     Duration:              4:04:16 (4:34:52)

     Work:                    2513 kJ

     TSS:                     326.1 (intensity factor 0.897)

     Norm Power:      193

     VI:                          1.12

     Distance:             72.008 mi

                                    Min      Max     Avg

     Power:                  0           385      172      watts

     Cadence:            21         106      73         rpm

     Speed:                 2.2        40.1     17.8     mph

Mon. 6-14-10

Off, legs tired, saddle sores getting bigger, and sensitive.

Tue. 6-15-10

Bike

QR trainer, raining out, big gear hill mimic, most of a Spinerval in the middle.

     Duration:              2:10:09 (2:17:06)

     Work:                    1476 kJ

     TSS:                     197.9 (intensity factor 0.957)

     Norm Power:      206

     VI:                          1.08

     Distance:             44.074 mi

                                    Min      Max     Avg

     Power:                  0           325      190      watts

     Heart Rate:         74         160      138      bpm

     Cadence:            28         105      79         rpm

     Speed:                 2.1        25.7     20.4     mph

Wed. 6-16-10

Run 30mins steady, ~4mi, after dark, zero wind, dead air, hazy fog, eerie but cool, very very sticky heavy air.

Thur. 6-17-10

Bike Fuji Seneca loop short, low 80’s sunny windy nice.

     Duration:              3:14:43 (3:29:26)

     Distance:             56.182 mi

Fri. 6-18-10

Bike Fuji RCP romp, mid 80’s sunny, light winds, kinda blah feeling

     Duration:              1:59:51 (2:03:41)

     Distance:             35.045 mi

10min trans to

Run 45mins, ~5.8mi,

Sat. 6-19-10

Bike

Fuji outdr, Hughes-Sugarland loop. got out early ~8:30a, semi-sticky, sunny, low -mid 80's. med banana and clif bar before ride.

~5 bottles, 2 med bananas, .5 clif bar, 1 gel on ride

     Duration:              3:32:59 (3:50:43)

     Work:                    2196 kJ

     TSS:                     282.7 (intensity factor 0.894)

     Norm Power:      192

     VI:                          1.11

     Distance:             63.093 mi

                                    Min      Max     Avg

     Power:                  0           474      172      watts

     Heart Rate:         19         159      133      bpm

     Cadence:            23         105      72         rpm

     Speed:                 2.4        37.8     17.8     mph

Sun. 6-20-10

Bike

Fuji RCP frolic, hi 80's, sunny, stiff wind.  easy cruise.

     Duration:              2:07:02 (2:11:38)

     Distance:             35.941 mi

Mon. 6-21-10

Run 32 mins easy-steady, ~4mi, hot hot.

Tue. 6-22-10

Bike

QR trainer easy spin mostly.  hot,poor air, weekday traffic etc. so stayed inside.

     Duration:              1:15:25 (1:17:42)

     Distance:             24.732 mi

Wed. 6-23-10

Bike

Fuji outdoor, RCP romp, hot and sticky and sunny, but shady in RCP.

     Duration:              2:29:36 (2:51:36)

     Distance:             42.965 mi

Thur. 6-24-10

Bike Fuji outdr RCP spin, 80’s sunny wind.

Last ride before Savage Century

     Duration:              1:46:12 (1:48:55)

     Distance:             29.407 mi

Fri. 6-25-10

Off, pack and drive to Deep Creek!