Former Couch Potato’s Training Blog

Post by:garvopolis

Thursday, May 21st, 2015 at 6:30 pm  |  1 Comment »

 

evening group ride

enjoyed the group ride.  a little cool for this time of year.  missing a couple guys but had a few others that came out that were faster riders, so we pushed the pace a little more.  still not a killer pace so pretty comfortable for the most part.  broke away for a kickin’ climb up from Levan to the AA bridge and set a PR in the process.  it helps when the legs are fresh because you haven’ t been cranking very hard up until that point.

Workout:

  • Type: Cycle
  • Date: 05/21/2015
  • Time: 18:30:00
  • Total Time: 00:58:40.00
  • Calories: 745
  • Distance: 19 miles
  • Average Speed: 19.43 mph
  • Max Speed: 31.5 mph

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Post by:garvopolis

Thursday, May 21st, 2015 at 6:30 am  |  No Comments »

 

tiny swim

300 warm up, 300 w/ paddles, 3 x 100 sprints, 300 w/ paddles, 3 x 100 sprints and 300 cool down.  not a bad start to the day.

Workout:

  • Type: Swim
  • Date: 05/21/2015
  • Time: 06:30:00
  • Total Time: 00:27:43.91
  • Calories: 235
  • Distance: 1,800 yd
  • Average Pace: 1:32.55/100yd

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Post by:garvopolis

Tuesday, May 19th, 2015 at 6:30 am  |  1 Comment »

 

laps laps laps

supposed to be a ‘recovery’ week so this was a little shorter swim.  did a few 100 repeats in the middle but didn’t push too hard.  I think by virtue of missed workouts, last week was my recovery week.  time to get back to business…

Workout:

  • Type: Swim
  • Date: 05/19/2015
  • Time: 06:30:00
  • Total Time: 00:28:38.00
  • Calories: 242
  • Distance: 1,800 yd
  • Average Pace: 1:35.58/100yd

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Post by:garvopolis

Saturday, May 16th, 2015 at 1:30 pm  |  2 Comments »

 

new ride

bummed I missed my Thurs run because of work and schedule conflict and then missed my Friday ride too.  Then soccer games and family commitments seriously shortened this ride.  training plan called for a 2 hr ride with a 15 min run brick.  that didn’t happen.  I was able to squeeze a ride in on some new territory while my eldest refereed a soccer game.  I happened to have all my bike gear with me in the car from my non-ride yesterday so I got on my gear and went for a ride.  pretty pleased with my average.  I had to slow down for a stretch of bad road though.  I didn’t want to change a pinch flat 2 Saturdays in a row.  good little ride.  hoping to run in the morning.

Workout:

  • Type: Cycle
  • Date: 05/16/2015
  • Time: 13:30:00
  • Total Time: 00:59:15.00
  • Calories: 1003
  • Distance: 20 miles
  • Average Speed: 20.25 mph

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Post by:garvopolis

Thursday, May 14th, 2015 at 6:30 am  |  1 Comment »

 

good swim

Tuesday’s 100s got me fired up.  I did a few 300s, worked the paddles and then did twelve 100s in the middle and then did some cool down laps.  good overall pace.  felt good too.

Workout:

  • Type: Swim
  • Date: 05/14/2015
  • Time: 06:30:00
  • Total Time: 00:41:47.00
  • Calories: 354
  • Distance: 2,700 yd
  • Average Pace: 1:32.98/100yd

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Post by:garvopolis

Wednesday, May 13th, 2015 at 6:30 pm  |  1 Comment »

 

evening group ride

Enjoyed the group ride this evening. It was a bit chilly but the sun was out, it wasn’t too windy and it was dry. So I’ll take it. it is really hard to lay back with the group and not push the pace. It’s just not how I’m wired.

Workout:

  • Type: Cycle
  • Date: 05/13/2015
  • Time: 18:30:00
  • Total Time: 00:59:28.00
  • Calories: 755
  • Distance: 19 miles
  • Average Speed: 19.17 mph

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Post by:garvopolis

Tuesday, May 12th, 2015 at 8:45 pm  |  No Comments »

 

evening run

so I didn’t get to run at lunchtime; too busy of a day.  I was an hour late leaving work and therefore an hour late to my meeting this evening.  after my 2 hour meeting this evening, I had about 40 min. to kill before I had to pick up the eldest who was returning to school late from a field trip.  so I strapped on the running shoes and did a quick 4 around Plymouth.  I had eaten some pasta at my meeting just an hour before and I really thought I would regret that on my run but it wasn’t nearly as bad as I thought.  the cold and wind would have been tolerable until it started raining too.  not the nicest evening for a run but glad I was able to make up the miles and still squeeze them in today.

Workout:

  • Type: Run
  • Date: 05/12/2015
  • Time: 20:45:00
  • Total Time: 00:33:01.00
  • Calories: 402
  • Distance: 4 miles
  • Average Pace: 8:15.19/mile

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Post by:garvopolis

Tuesday, May 12th, 2015 at 6:45 am  |  No Comments »

 

100 repeats

So I really needed to mix it up and do something different.  My swims had become seriously lackluster.  I decided to do 100 repeats with about 20-25 seconds rest in between.  After about 6 sets I thought there was NO way I was going to make it thru 25 of these.  Now of course no one in there right mind goes and does 25…but that’s beside the point.  Not surprisingly, my early sets were 45 & 46 sec laps.  the middle third I was doing 44s.  By the last third my arms were jello so I was having to put more kick into it and I was down to 43s and 42s.  Final lap was a 40 flat.  Not unlike my runs I think I’ve found a way to do negative splits on my swims.  Feeling much better about this swim and the overall effort.  Now all those breaks sure helped but I’m pleased with it none the less.

Workout:

  • Type: Swim
  • Date: 05/12/2015
  • Time: 06:45:00
  • Total Time: 00:38:59.00
  • Calories: 330
  • Distance: 2,500 yd
  • Average Pace: 1:33.4/100yd

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Post by:garvopolis

Sunday, May 10th, 2015 at 6:30 am  |  No Comments »

 

good 10

forgot my Garmin at the office…on it’s charger.  so I decided that rather than run a new route of 10 miles, I would run my 5 mile route and do 2 laps because I knew approx where the mile markers are.  so my stats were:

8:29, 8:29, 8:46, 8:29, 8:22, 8:22, 8:21, 8:28, 8:15 & 7:46

It was weird to run without my Garmin but I got it done and it helped to know my pace and keep me pushing along…

Workout:

  • Type: Run
  • Date: 05/10/2015
  • Time: 06:30:00
  • Total Time: 1:23:49.00
  • Calories: 1020
  • Distance: 10 miles
  • Average Pace: 8:22.79/mile

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Post by:garvopolis

Saturday, May 9th, 2015 at 6:10 am  |  No Comments »

 

shortened ride

so the highlights of this ride were the deer I saw in the woods just north of Ford Rd. and riding a few miles with the TWV gang as they left Northville.  I had planned to do 34 miles and to get up to Northville by 7am and join them there.  but instead I had my first flat tire in a very long time at the 6 mile mark.  I got to change a tube on the road and use my CO2 cartridge for the first time.  I briefly contemplated just heading home on my repaired but probably still somewhat under-inflated front tire.  Then I said heck with that and forged on, crossing my fingers that the tire would hold pressure.  I was glad I did or I would have missed the TWV gang which ended up being one of my highlights.  Since I didn’t have my Garmin, I downloaded Strava to my phone and still captured some deets on it.  I didn’t get to do my brick run on the end of this ride (lost time with the flat) and I had already missed a 6 mile run on Thurs and my 15 mile ride on Friday (rained out).  It was good to get out there but I hate that I missed that many workouts this week.

Workout:

  • Type: Cycle
  • Date: 05/09/2015
  • Time: 06:10:00
  • Total Time: 1:25:00.00
  • Calories: 1080
  • Distance: 26 miles
  • Average Speed: 18.35 mph

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Activities: Year to Date

Distances
Bike: 939 miles
Run : 265 miles
Swim: 73,900 yards
Hours of Activity
 Bike: 49.2 - 44.2%
 Swim: 19.7 - 17.7%
 Run : 36.5 - 32.8%
 Strength: 2.0 - 1.8%
 Cardio: 4.0 - 3.6%
  Total:111.4