Former Couch Potato’s Training Blog

Post by:garvopolis

Sunday, April 26th, 2015 at 9:00 am  |  1 Comment »

 

long run

started out a little sluggish but got in my groove.  stiff wind out of the N made for some interesting section on this run.  felt better as I went and kept dropping the pace down.  best run in a while.

Workout:

  • Type: Run
  • Date: 04/26/2015
  • Time: 09:00:00
  • Total Time: 00:56:26.00
  • Calories: 687
  • Distance: 7 miles
  • Average Pace: 8:03.87/mile

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Post by:garvopolis

Saturday, April 25th, 2015 at 3:30 pm  |  1 Comment »

 

much better

so the longer ride up the route which shall remain nameless went much better than last time.  it was 53 or so with a 12-15 mph wind out of the ENE.  didn’t punish me too badly as I headed N.  held onto the 20 average thru mile 8.  Southbound was much better this time.  did a lot of 20-21 on the way back.  avg dropped to 19.5 with 5 to go (lousy Ford Rd. crossing-hate how I always lose time there!).  did a bunch of 25+, even hit 28.5 on a flat stretch in the last mile with an avg. of 26.2.  needless to say I was much happier with that finish than my ride last Sat.

Workout:

  • Type: Cycle
  • Date: 04/25/2015
  • Time: 15:30:00
  • Total Time: 1:11:19.00
  • Calories: 1208
  • Distance: 24 miles
  • Average Speed: 20.19 mph

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Post by:garvopolis

Friday, April 24th, 2015 at 7:00 pm  |  1 Comment »

 

short ride

planned workouts are short on this ‘recovery’ week.  so only a 10 miler.  this was a mid-level crank; I wasn’t loafing but I didn’t all out crank it either.  I will say the legs were feeling pretty fresh.  it was 57 or so with a 10-12 mph breeze out of the N.  that was a tailwind for the first mile, a cross wind for 2-9 and headwind for the last mile.  felt good to get out and crank without killin’ it.

Workout:

  • Type: Cycle
  • Date: 04/24/2015
  • Time: 19:00:00
  • Total Time: 00:27:53.00
  • Calories: 472
  • Distance: 10 miles
  • Average Speed: 21.52 mph

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Post by:garvopolis

Thursday, April 23rd, 2015 at 6:15 pm  |  No Comments »

 

evening run

so i ran during the boys’ soccer practice.  it was windy and cold…late Feb kinda cold.  not very nice.  i dislike evening runs.  my gut was a mess but i pushed thru it.  all my other parts and in particular the lower leg that shut down my Sunday run all felt fine so that was very good.  not a bad run…but not one i particularly enjoyed.

Workout:

  • Type: Run
  • Date: 04/23/2015
  • Time: 18:15:00
  • Total Time: 00:32:56.00
  • Calories: 401
  • Distance: 4 miles
  • Average Pace: 8:13.83/mile

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Post by:garvopolis

Thursday, April 23rd, 2015 at 7:00 am  |  1 Comment »

 

EZ mile

took it EZ again this morning.  back is still being weird.  won’t loosen up on that muscle that spasmed Monday.  oddly i really enjoyed this swim.  it was relaxing to back off the pace and just get in a nice rhythm and not try and PR every workout.  novel concept….

Workout:

  • Type: Swim
  • Date: 04/23/2015
  • Time: 07:00:00
  • Total Time: 00:29:50.00
  • Calories: 253
  • Distance: 1,800 yd
  • Average Pace: 1:39.29/100yd

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Post by:garvopolis

Wednesday, April 22nd, 2015 at 7:00 pm  |  1 Comment »

 

EZ trainer ride

so the group ride got cancelled tonight because it was 43 degrees with a 16 mph wind and had been snowing this afternoon.  so I set up the trainer and did a trainer ride.  2 phone calls, a stop to open the window (since I forgot to set up the fan), a stop to open the window wider and a stop when my iPad went tumbling off my aero bars to the floor.  not too bad of a pace considering the number of TLEs (traffic light equivalent)….that and the plan was to go EZ anyway.  it is ‘recovery week’ after all….

Workout:

  • Type: Cycle
  • Date: 04/22/2015
  • Time: 19:00:00
  • Total Time: 00:48:30.00
  • Calories: 616
  • Distance: 14 miles
  • Average Speed: 17.32 mph

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Post by:garvopolis

Wednesday, April 22nd, 2015 at 6:00 am  |  2 Comments »

 

make up swim

so I tweaked my upper back on Monday.  this swim should have been Tues but it was still too tight.  gave it a go today.  backed off pace a bit and got the swim in.  back still tight but seems to be no worse for wear.  we’ll see.  generally felt good to be in the water.

Workout:

  • Type: Swim
  • Date: 04/22/2015
  • Time: 06:00:00
  • Total Time: 00:24:55.00
  • Calories: 211
  • Distance: 1,500 yd
  • Average Pace: 1:39.78/100yd

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Post by:garvopolis

Sunday, April 19th, 2015 at 6:30 am  |  1 Comment »

 

should have been 9

so 3/4 of a mile into my planned 9 miler, the outside of my lower leg (well below calf, above and outside of achilles) starts barking.  i stop to stretch it.  it’s better for a 1/4; I walk a bit, jog a bit, walk a bit.  It’s not feeling better.  I decide to shut it down and head back.  too early in the season to push a small something 7 needless miles and have it flare up into a big something.  annoyed by it all but there will be other days.   trying to keep the end goal in mind.

Workout:

  • Type: Run
  • Date: 04/19/2015
  • Time: 06:30:00
  • Total Time: 00:17:08.00
  • Calories: 209
  • Distance: 2 miles
  • Average Pace: 8:34.29/mile

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Post by:garvopolis

Saturday, April 18th, 2015 at 5:15 pm  |  1 Comment »

 

sucky brick

so I was supposed to run 2 after the ride.  worst 2 I’ve felt in a long time.  my blazing hot 2 in FL went WAY better after a 28 mile ride.  I just had nothing left this time.  legs were freaking jello.  I think I needed a 2nd gel on the bike because despite the mental fatigue from the wind frustrations, I think part of the problem was I just plain ran out of fuel near the end of the ride.  I couldn’t tell it though until I started to run.  who knows.  I can only hope it goes better next time.

Workout:

  • Type: Run
  • Date: 04/18/2015
  • Time: 17:15:00
  • Total Time: 00:17:02.00
  • Calories: 207
  • Distance: 2 miles
  • Average Pace: 8:30.64/mile

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Post by:garvopolis

Saturday, April 18th, 2015 at 3:15 pm  |  1 Comment »

 

sucked

not happy with this ride AT all.  I was pretty fresh the first few miles.  I was still north of a 20 avg thru 5 miles.  lost a bunch at Ford Rd crossing.  I was feeling pretty good about fighting thru the NE wind as I headed N.  lost more time at the A2 Rd crossing and even more getting onto Hines.  now I was down to 19.4.  I worked hard to get it back to 19.8 by Nankin but then I was heading into the teeth of this 14+ mph wind that was gusting to 20+.  There are 3-4 wind open flats here that kick you butt if there is an East wind.  I was struggling to do 15-17 thru much of the next 3 miles; avg back to 19.3 when I turned around, but i knew I’d have great helping wind to get the avg back.  busted out a lot of 22, 23 & 24 on the way back (hopefully some segment PRs…but I won’t know until Monday).  never got the average back to 20 though.  19.8 seemed to be the best I could do.  then came the progressively depressing loss of avg at every crossing coming back down the bike path.

to add insult to injury the wind is now kicking my butt southbound.  I can deal with it one direction IF I KNOW in the back of my mind at LEAST I get the benefit on the way back.  well I don’t know what it is about the 275 bike path, but it’s a freak of nature.  I was SURE the wind had flipped on me because is was kicking my tail….only to look up as see a flag on the OTHER side of the freeway still flying straight out SSW.  are KIDDING ME!?! it’s still out of the NE and strong!?!  yeah that’s when it fell apart.  i did a bunch of 15-17s the last 4.  I had nothing left.  I can’t rationalize the wind vortex that is the 275 bike path.  I now officially HATE the bike path.  I will avoid the bike path if at all possible.  Soooo DONE with it.

Workout:

  • Type: Cycle
  • Date: 04/18/2015
  • Time: 15:15:00
  • Total Time: 1:45:49.00
  • Calories: 1344
  • Distance: 34 miles
  • Average Speed: 19.28 mph
  • Max Speed: 30.1 mph

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Activities: Year to Date

Distances
Bike: 777 miles
Run : 233 miles
Swim: 53,100 yards
Hours of Activity
 Bike: 40.8 - 43.9%
 Swim: 14.1 - 15.2%
 Run : 32.2 - 34.5%
 Strength: 2.0 - 2.1%
 Cardio: 4.0 - 4.3%
  Total:93.1