Former Couch Potato’s Training Blog

Post by:garvopolis

Monday, September 1st, 2014 at 8:30 am  |  No Comments »

 

HR run

This is theoretically a taper week for my Tri on Sunday but I have to keep my miles up for the half marathon in Oct.  The training plan for today called for an EZ 4.  I decided to do a HR run to make me take it easy.  I set my Garmin on HR workout with Zone 2 which was 136-148. The problem is that it took me 1.5 miles to even get my HR to the min of 136, so it kept alerting me all that time which was irritating.  Next time I will set a custom HR with a much lower min.  I only exceeded the max twice; I hit 149 for a second in mile 3 and 150 momentarily in the last third of a mile.  Feeling pretty good about keeping the HR down and still averaging 8:30.

Workout:

  • Type: Run
  • Date: 09/01/2014
  • Time: 08:30:00
  • Total Time: 00:34:01.00
  • Average Heart rate: 140
  • Max Heart rate: 150
  • Calories: 414
  • Distance: 4 miles
  • Average Pace: 8:29.92/mile

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Post by:garvopolis

Saturday, August 30th, 2014 at 9:00 am  |  1 Comment »

 

brick run

normally I’d only do 3 miles at the end of a full brick but since I have to stay on track with my half marathon training I decided to run 6, so I nearly did a full Olympic Tri today.  this run was tough.  it was getting hot and most of this run was in the sun.  I managed to slug it out with nearly all of the first 5 within a few secs of an 8:30 pace and finished up with a 7:51.  now mind you, my arms and legs were jello, my heart was pounding out of my chest and both feet were tingling like pins and needles….  felt good about the strong finish but it took a lot of focus and willpower to gut this one out.

Workout:

  • Type: Run
  • Date: 08/30/2014
  • Time: 09:00:00
  • Total Time: 00:50:16.00
  • Calories: 612
  • Distance: 6 miles
  • Average Pace: 8:22.79/mile

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Post by:garvopolis

Saturday, August 30th, 2014 at 8:00 am  |  1 Comment »

 

brick bike from the pool

so I started mapping a course last night to the 275 bike path and then decided that was too flat.  my race course next Sun has lots of hills, so I redirected and went N and W up Beck, out A2 Rd all the way to Ford Rd and back.  I’ve never done this route before.  I had heard A2 Rd had good shoulders and it’s true.  Problem was it was into the 8 mph wind all the way out.  my avg. was 18.5 when I headed back E on Ford.  I knew I had to work hard to get my avg. up.  I was hoping to get to 19.5 and I came close.  feeling pretty good about the ride.  now for the tough part…the run.  so not conditioned for the running right now…

Workout:

  • Type: Cycle
  • Date: 08/30/2014
  • Time: 08:00:00
  • Total Time: 1:01:45.00
  • Calories: 784
  • Distance: 20 miles
  • Average Speed: 19.43 mph
  • Max Speed: 29.4 mph
  • Ascent: 205 ft
  • Descent: 195 ft

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Post by:garvopolis

Saturday, August 30th, 2014 at 7:30 am  |  No Comments »

 

swim brick

wanted to do this brick at the state park but that wasn’t possible.  headed to the lap pool.  swim went better than Thurs.  pace wasn’t a bunch faster but I did it straight thru.  felt better in the water.  off to the bike…

Workout:

  • Type: Swim
  • Date: 08/30/2014
  • Time: 07:30:00
  • Total Time: 00:19:47.00
  • Calories: 168
  • Distance: 1,200 yd
  • Average Pace: 1:38.81/100yd

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Post by:garvopolis

Friday, August 29th, 2014 at 11:00 am  |  No Comments »

 

work break

took my eldest son to work with me today because he couldn’t ‘manage’ himself the day before at home.  I parked him in a spare office with books and no screens.  I would have done this work out at lunch time except I had a lunch meeting so at 11am I dragged the boy out to the weight room and put us both through our paces.  he did well.  good workout although not as intense as I would have done on my own.  got some sore muscles to show for it…

Workout:

  • Type: Strength Training
  • Date: 08/29/2014
  • Time: 11:00:00
  • Total Time: 00:30:00.00
  • Calories: 179

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Post by:garvopolis

Thursday, August 28th, 2014 at 7:15 am  |  1 Comment »

 

run brick

a quick change into running clothes after my swim and I was off for a run.  my Garmin must have had some satellite issues to start because a quarter mile in it said I was averaging 10:44.  Yeah, I might have been a bit slower to start…like 9:00 to 9:15 but not 10:44.  anyway, first mile ended up recording as a 9:01 or something and I worked that down into the mid 8s and then to a 7:42 for mile 4.  Pretty good run.  beautifully cool, sunny and low humidity.  great for running.  lots of work still to do.

Workout:

  • Type: Run
  • Date: 08/28/2014
  • Time: 07:15:00
  • Total Time: 00:33:22.00
  • Calories: 406
  • Distance: 4 miles
  • Average Pace: 8:20.7/mile

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Post by:garvopolis

Thursday, August 28th, 2014 at 6:45 am  |  1 Comment »

 

ugly swim

this is what happens when you don’t swim for over a week.  this was pretty brutal but I had to get back in the pool at some point.  still time for a couple more swims before my last tri of the season.

Workout:

  • Type: Swim
  • Date: 08/28/2014
  • Time: 06:45:00
  • Total Time: 00:19:48.00
  • Calories: 168
  • Distance: 1,200 yd
  • Average Pace: 1:38.81/100yd

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Post by:garvopolis

Wednesday, August 27th, 2014 at 6:45 pm  |  2 Comments »

 

evening ride

normally don’t ride in the evening but I had a golf invite for the morning….no brainer.  my son had soccer practice which is a bit of a drive to take him and go all the way back to get him, so I took my bike and rode during his practice.  the wind was at 7-10 out of the NW, which was ok on all but 3-4 of the miles including the final 2 that were basically straight into it.  had to really push hard those last 2 because my average was slipping and I was determined to keep it above 21.

Workout:

  • Type: Cycle
  • Date: 08/27/2014
  • Time: 18:45:00
  • Total Time: 00:57:04.00
  • Calories: 966
  • Distance: 20 miles
  • Average Speed: 21.03 mph
  • Max Speed: 26.2 mph

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Post by:garvopolis

Tuesday, August 26th, 2014 at 7:00 am  |  2 Comments »

 

back at it

after 6 days backpacking in the woods I’m finally back to civilization and managed to drag myself out for a run this morning.  I fully expected this to be much tougher of a run.  despite the layoff it went really well.  it was much warmer and more humid, not unlike what Aug should be, we’re just not used to it because we’ve been having October in August.  beyond the humidity it was a good run.  My biggest concern is coming off a week of no training and only 11 days till my next Tri.  we’ll see how the bike and swim fair in the next few days, but at least this re-entry run wasn’t as rough as I expected.

Workout:

  • Type: Run
  • Date: 08/26/2014
  • Time: 07:00:00
  • Total Time: 00:33:22.00
  • Calories: 406
  • Distance: 4 miles
  • Average Pace: 8:20.7/mile

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Post by:garvopolis

Tuesday, August 19th, 2014 at 7:15 am  |  1 Comment »

 

quick ride

overslept again so I had to keep the ride short.  bummer since i’ll be off the grid for a week on a wilderness backpacking trip.  that’ll put a serious dent in my training progress…

good ride though even if it was short.  finally got the last KOM on this route…only one I didn’t have.  crushed my previous PR on that segment by nearly a full mph.  it was a beautiful morning for a ride too.  I was wishing I had gotten my rear in gear and gotten out there earlier so I could ride longer…

Workout:

  • Type: Cycle
  • Date: 08/19/2014
  • Time: 07:15:00
  • Total Time: 00:26:55.00
  • Calories: 456
  • Distance: 10 miles
  • Average Speed: 22.29 mph
  • Max Speed: 26.5 mph

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Activities: Year to Date

Distances
Bike: 1,465 miles
Run : 269 miles
Swim: 103,341 yards
Hours of Activity
 Bike: 76.7 - 52.2%
 Swim: 27.7 - 18.9%
 Run : 37.4 - 25.5%
 Strength: 4.4 - 3.0%
 Cardio: 0.6 - 0.4%
  Total:146.8