Last couple days

Wednesday was a great workout.. Great ride.  I got to course a little earlier than expected.  So I decided to race the clock.  I wanted to do one loop on the course before another rider showed up... I was windy as hell out too..  So the elements were against me in my venture to have a high speed run...  So i grunted it out..  First 6 miles were great.. breathing was good, shoulders were relaxed.. My speed showed it..  avg was around 20.1 mph.. i was stoked so i turned it up even more.. But, there's always a but. A guy had caught up with me.  We chatted for about a mile or so.. slowed the average some.. gave him some time to recover..  We got into some crosswinds.. they were tough..  so, we worked together to get though it.. the pace average went back up and so did my HR.. i sustained 183 bpm for the last few miles.. hammering the pedals in a head wind.. we got to the end..average was high.. 21.5.. we were cranking along at 24ish for last mile and a half..  21 mins one way.  We started the trek back to start point.. we separated.. i darted.. i had a decent tailwind for a little while.. my quads were on fire... holy shit was all i could say..  then i said shit, i have to do this again.. damn.. 10 mile mark i saw that i was making good time.. i hammered even harder.. i dont know where i was on the course.. i saw 44 mins,  i glanced up and saw i was near the end.. i let go..  7 mins later i was done..  i was feeling great.. leg felt like i pounded them.. not much recovery though.. other people showed up with in 5 mins of my return...  DAMN IT.. So back out again.. Second lap we had to been the sunset.. it was 58 mins to complete second loop.  Man my quads were really smoked...

slow loop
http://www.trainingpeaks.com/sw/AEXH72HE5TRC33P7FALTRXCKF4
Fast loop
http://www.trainingpeaks.com/sw/XVO5EZKCFIZ3NAP7R7C3ROOPNI

Todays run was good..  temp was great.. i set out to do 4 miles... I was worried my legs wouldnt be able to handle it.. but i very surprised.. legs felt great.. lil tired but not enough to hinder my run.. I tried keeping my HR in check.. for the most i did..  My recovery is a lot fast these days.. which is good.  show that fitness is coming back.. im pretty excited about this..  on way back in.. i was still feeling pretty good.. so i decided to keep going.. i added a mile an a half.. i hit the 5 mile mark.. still feeling good.. HR is was hoovering at 166..  so i picked up the pace.. and just blew it out.. 

great week..
http://www.trainingpeaks.com/sw/N4IC2BNP74GFAWF4UXJR5CDNBA

Last week

Last week wss great.. I worked out consistantly.. 5 days straight.. I had school stuff and horrible weather that monkeywrenched saturday and sunday.....

Yesterday was a great workout.. Run and biked..  I did a 4 mile run. Actually it felt pretty good.  HR was up.. So i tried focusing on my breathing and pace to keep it under control.. It was very windy, felt like i was running uphill the entire run..

I used and exercise bike for biking.. I pedaled for an hour.. 23 miles on the bike.. Level 13, random hills.  HR is hovered arounds 145 the entire session. I thought was ok, considering the course.. One time it popped up to 163-165. Big hill climb.

Yes once a break through.  I got two workouts done.. I feel relatively good about them.. So, training can only get better from here..

BIKE and run

The bike yesterday was pure torture.  We were out the haulin ass...  the first two miles we were at 23 mph.. i was thinking there's no way i will be able to sustain this the entire ride of 20-25 miles.  so we began to pace line.. speeds crept up a little high.  then it was my turn... minor tail wind.. but so i opened it up.. held around 25 for about two miles or so.. then we turned, i stepped off lead, they then turned up the gas.. i lost contact... i was doing over 20 to try to catch them no luck.. so i just continued to hammer the pedals until the stop sign..  so we link up again this was the torture part but, i gave it what i had..  but to the ultimate sprint zone..  shane was pulling.. i saw him shifting as he settled in.. i was thinking oh shit.. then all of a sudden we were at 27+ mph..  my HR was around 182 at the time.  i kept hammer the pedals though.. i wasnt gonna stop..   needless to say, it was a great ride.. i felt really good.. quads were on fire but i was good..

Decided to do a 2 mile run when i got back to my car.. to kinda flush out the legs.  shane joined me..i was really tight in the lower leg region.. i noticed my HR was up and not coming down.. I guess because im not adjusted to the warm temps yet..  so eveything it got passed 165, i walked it down to 145-150, then started running again.


great workout yesterday...

http://www.trainingpeaks.com/sw/S6ZHJVUI3SSRGPQO77HIKACIKY

Project consistency..

my biggest problem this year so far is consistency.   Im becoming more motivated with each training session..  so with that in mind.. more consistent will equal big gains as well as more motivation for B2B and any other race i do this year..

I got on the scale.. i wasn't happy with what i saw there.  it totally explains why i feel like im carrying a bookbag with bricks in it..

Today work was good.. legs felt great on the bike..  i was feeling pretty strong pedaling into the wind. so it feels that im making some progress on the bike as well as everywhere else.

Run after bike was good.. only ran a mile after torture my legs on the bike..  found my stride after about a 500 yards into run..  breathing was a little off.. HR was high but, thats typical in this stage.. building fitness is a tough job.. especially to be better.

training chart from today.. the bike portion.  i got my HR to 181.. in a sprint into the wind... whooo hooooo

Swimming

I found an old workout card i had for swimming.  Since ive been havibg trouble in the pool lately.. I decided to use that workout..  I finished the workout, and felt pretty good afterwards.. So im thinking ill use this workout of 1600 to 3100m for about a month or so. Then jump on IM swim plan one i swim the 3100m meters consistently.

I picked new goggles.. Wow what a difference.. The gaskets in old ones were really worn.

Tough Ride

Went a bike ride today.. did 20 and some change.. I have the Timex Global Trainer, still figuring it out.  So i pretty much have an inaccurate account of todays ride.  I also left HR strap in my car.. That was probably a good thing.. i would have break because HR was high entire ride.

Ride started off ok.  wind were blowing from the west. the winds were frickin howling.. WWWOOOOWW.  i will keep this short. but the winds sucked ass today.  felt like i was riding in a wind tunnel.  winds had to be over 35 mph in some area.  my quads were on fire.. I also ejected my two water bottles somewhere along the ride.

my bike fitness is in the toilet. but i will get better.. it all starts now.