Former Couch Potato’s Training Blog

Post by:garvopolis

Thursday, July 24th, 2014 at 7:00 am  |  1 Comment »

 

EZ 8

kept it short and took it easy this morning.  race is coming up on Saturday.  I’ll admit I did power up a tad for the first mile.  Even though the goal was to go easy this morning and not burn it up, I had a slight helping wind out of the North at 5mph…so I decided I had to try for the KOM on SB Haggerty.  It was bugging me that I was just a couple tenths in 2nd place.  I figured I could sneak up on the KOM without having to really bust it…so I did.  It wasn’t an all out effort so I didn’t waste too much on that effort and I shut it down and went pretty EZ after that.  saw one of my fav riders heading the other way.  a little cool but otherwise a nice morning for a ride.

Workout:

  • Type: Cycle
  • Date: 07/24/2014
  • Time: 07:00:00
  • Total Time: 00:23:33.00
  • Calories: 399
  • Distance: 8 miles
  • Average Speed: 20.38 mph
  • Max Speed: 25.1 mph

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Post by:garvopolis

Wednesday, July 23rd, 2014 at 7:15 am  |  1 Comment »

 

pedestrian effort

it was a rather pedestrian effort at the lap pool this morning.  i was really late getting there and in theory it’s taper week so mentally i was backing off…both pace and distance.  i would have gone longer if time has allowed.  but that would mean getting up on time.  i guess it was good to get a little something in the books.

Workout:

  • Type: Swim
  • Date: 07/23/2014
  • Time: 07:15:00
  • Total Time: 00:14:34.00
  • Calories: 123
  • Distance: 900 yd
  • Average Pace: 1:36.94/100yd

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Post by:garvopolis

Tuesday, July 22nd, 2014 at 7:15 am  |  2 Comments »

 

ugh!

running is a challenge these days.  my lack of mileage in the last month shows.  struggled with this one this morning.  HR was higher.  felt like I had to work a lot harder to get it done.  left foot complained some.  obviously cortisone hasn’t completely calmed down that inflation yet.  right soleus was really sore from running hills in Hines on Sat.  it complained a lot today too.  really hoping both are feeling better by Sat. for the Tri.

Workout:

  • Type: Run
  • Date: 07/22/2014
  • Time: 07:15:00
  • Total Time: 00:33:12.00
  • Average Heart rate: 149
  • Max Heart rate: 165
  • Calories: 404
  • Distance: 4 miles
  • Average Pace: 8:17.93/mile

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Post by:garvopolis

Monday, July 21st, 2014 at 6:15 am  |  1 Comment »

 

Another PR

I did the other end of Hines, from Haggerty to Outer Drive and back this morning.  New PR pace for 24 miles.  Beautiful morning for a ride and no wind to speak of.  I was averaging 22.1 at the turn around and was really pleased to only give up 8 tenths on the trip back given the amount of up hill in it.  Legs were smoked in the end but I wouldn’t expect anything less from a PR ride.  Great way to start the day.

Workout:

  • Type: Cycle
  • Date: 07/21/2014
  • Time: 06:15:00
  • Total Time: 1:07:35.00
  • Average Heart rate: 147
  • Max Heart rate: 165
  • Calories: 1144
  • Distance: 24 miles
  • Average Speed: 21.31 mph
  • Max Speed: 30.6 mph
  • Ascent: 170 ft
  • Descent: 170 ft

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Post by:garvopolis

Saturday, July 19th, 2014 at 7:00 am  |  1 Comment »

 

group run

Met the TWV gang.  Fun to see many of them that I hadn’t seen since Oct.  most of them were running 10; I was only up for 3.  Hadn’t run in 2 weeks and was testing out the foot after the cort shot on Wed.  It wasn’t very happy with me.  Complained a fair amount but at least I could run.  Hoping it feels even better by next Sat. for the race.  It was a 15 min. transition from the bike so it didn’t fully simulate the race feel of going straight to run from the bike, but it served the purpose anyway.

Workout:

  • Type: Run
  • Date: 07/19/2014
  • Time: 07:00:00
  • Total Time: 00:24:29.00
  • Average Heart rate: 151
  • Max Heart rate: 171
  • Calories: 298
  • Distance: 3 miles
  • Average Pace: 8:09.8/mile
  • Ascent: 115 ft
  • Descent: 115 ft

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Post by:garvopolis

Saturday, July 19th, 2014 at 6:00 am  |  1 Comment »

 

PR Hines Ride

Hit Hines early in order to run afterward with the Team World Vision group and turn it into a brick of sorts.  Started out about 20 min. before official sunrise.  It was light enough to see but due to cloud cover it was not a light out as it normally would be.  Since I had to start in Northville I got the benefit of all the downhill on the first half of this ride and had to climb all the way back.  NOT the way I like to do this ride.

I was at 22.3mph avg thru the first 5 and 21.5mph at the turn around.  I knew I was going to give some back on the return trip.  The question was how much?  I lost a tenth on each of the moderate hill sections getting back to Northville.  I just had Betty left and I was at still at a 20.9 avg heading into her.  I was mentally prepared to lose 3-4 tenths to Betty alone.  I struggled with the climb; avg of 14.7 or 15.8 depending on which segment you believe.  Gotta say I was pretty stoked to only give back 1 tenth.

Please with not only my overall PR but with my multiple segment PRs on this ride.  Good start to the day.  Now off to the run.

Workout:

  • Type: Cycle
  • Date: 07/19/2014
  • Time: 06:00:00
  • Total Time: 00:57:37.00
  • Average Heart rate: 151
  • Max Heart rate: 172
  • Calories: 976
  • Distance: 20 miles
  • Average Speed: 20.83 mph
  • Max Speed: 36.3 mph
  • Ascent: 230 ft
  • Descent: 230 ft

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Post by:garvopolis

Friday, July 18th, 2014 at 7:30 am  |  1 Comment »

 

short swim

VERY late getting to the pool.  got in; got out.  worked hard.  triceps confirmed that fact.

Workout:

  • Type: Swim
  • Date: 07/18/2014
  • Time: 07:30:00
  • Total Time: 00:23:43.00
  • Calories: 201
  • Distance: 1,500 yd
  • Average Pace: 1:34.7/100yd

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Post by:garvopolis

Thursday, July 17th, 2014 at 6:15 am  |  2 Comments »

 

Killin’ it!

Ok, so I wanted to go up the bike path for a longer ride this morning, but my boss plunked an early meeting on my calendar so I had to keep it short.  I decided if it had to be short I was going Mich Ave and I was going to bust one.  so I did.

I PR’d all 6 segments including 4 KOMs and two 2nd place marks.  I crushed my overall PR for this ride of 21.8 set on Monday.  The segment that didn’t register with Strava from Monday’s ride where I should have gotten a KOM, is now.  I decided: “Fine, I just go get that KOM today!”  Put up a 23mph avg for that 2.4 mile stretch on the way out.  I must have saved a little something for a big finish because I dialed it up on the EB side an posted a new KOM on my 1.5 mile segment from Sheldon to Haggerty.  Previous was 26.8 and I really wasn’t expecting to beat that any time soon.  Well I did, that was the stretch where I hit 30.1 and sustained it for a while, another first (on a flat section anyway).

Anywho, I’m pretty stoked about this ride.  Kind of digging the Strava thing, even if it is pretty much evil (achem!….Michael’s fault!….)

;)

Workout:

  • Type: Cycle
  • Date: 07/17/2014
  • Time: 06:15:00
  • Total Time: 00:28:39.00
  • Calories: 485
  • Distance: 11 miles
  • Average Speed: 23.04 mph
  • Max Speed: 30.1 mph

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Post by:garvopolis

Wednesday, July 16th, 2014 at 5:30 pm  |  No Comments »

 

Ride with the boy

both my boys are signed up for their first short kids tri this coming Sunday.  since the older one is a camp the younger didn’t have a riding partner, so I rode with him this evening.  this was on my mountain bike and still hanging back for the little man to keep up.  it was a good ride.  he’s been doing a lot of 3 milers and the bike segment of their race is 4 miles.  this was a lot tougher for him, upping it to 5 plus we went up and over the freeway twice.  he was pretty bushed by the end but now he knows he’ll make it come race day.  goal was to push him a little harder and to up the confidence and I think we accomplished that.

Workout:

  • Type: Cycle
  • Date: 07/16/2014
  • Time: 17:30:00
  • Total Time: 00:25:06.00
  • Calories: 159
  • Distance: 5 miles
  • Average Speed: 11.95 mph

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Post by:garvopolis

Tuesday, July 15th, 2014 at 12:15 pm  |  2 Comments »

 

lunch-n-lift

took my lunch hour to lift some iron.  felt good.  better than the last couple sessions. an improvement in frequency seems to help.  added 10 lbs to nearly all my lifts.  hopefully I won’t be as sore tomorrow and Thurs, like I was last week….

Workout:

  • Type: Strength Training
  • Date: 07/15/2014
  • Time: 12:15:00
  • Total Time: 00:30:00.00
  • Calories: 179

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Activities: Year to Date

Distances
Bike: 1,274 miles
Run : 202 miles
Swim: 94,500 yards
Hours of Activity
 Bike: 67.1 - 53.7%
 Swim: 25.3 - 20.3%
 Run : 28.1 - 22.5%
 Strength: 3.7 - 2.9%
 Cardio: 0.6 - 0.5%
  Total:124.8