>> Saturday, May 22, 2010
- Good weights and core session
- Hauling a ton of rocks (we’ll call that “strength work”)
Notes: In the past 2 weeks, I hauled back 2 loads of field rock from my parent’s farm. Pharmie and I used them along our bushes in the front yard where there’s a little incline. Here are 2 shots before we did anything:
Weedy and washed out
Thanks for the stone Mom, Dad, and Ian!
- Intervals in the pool in the AM (2700 yards)
- 3x1600 at the track in the PM
Notes: Swam with Julia and the gang in the morning. It was a good workout with lots of intervals in the 200 yard range.
Then in the afternoon, I hit the track for 3x1600 with 90 seconds rest. Here were my splits:
2:50 + 2:43 = 5:33
2:46 + 2:44 = 5:30
2:44 + 2:42 = 5:26
Average of 5:29.66 / 1600
- “Endurance” spin class
- Lift weights
- 1500 swim
Notes: Nothing fancy. Started the swim with Julia and Kelly, but told them I’d be doing less than them because of the race the next day.
- RACE: Oakdale Duathlon
Notes: Matt and I teamed up to get ready for the Gear West Duathlon tomorrow. I did my first 3 miles in 16:44, and my second 3 miles (which was more like 2.93 miles) in 16:32. Matt held about a 23 mph average on the 13.5 mile ride.
- 33 mile bike ride (the Gear West Du course twice)
Notes: Matt and I headed out to ride a nice hilly course. We met Chad out there, and the 3 of us got ready to ride:
Matt, Chad, and me
Matt and Chad pulled me nicely on the ride. I was rarely in the lead: I was usually sucking one of their wheels. It was a nice ride! We ran into Catherine Lee (a local triathlete I just recently met) out there, and we chatted for a few miles before pulling away. We finished with about a 20.1 mph average, and we called it a day.
Chad and Matt talking post-ride
DQ stop later in the evening!! (Matt’s idea)
- 2750 yd “ladder” swim in the AM
- Lift weights in the AM
- 7.7 mile run in the PM
Notes: The ladder was a good workout. PLUS, it started with a pretty big warm-up, and I even did a few hundred of kicking!! (I HATE kick-drills, but I KNOW I need to be doing them!) Here’s Julia, Steve, and I after our good swim:
I don’t know what Steve’s doing...
- Good core session at the Y in the AM
- Hill repeats on the bike in the PM
Notes: I met Erik M (a former classmate and now a bike racer) for some hill repeats. I’d NEVER done repeats on a hill before! I’d done “hilly rides,” but not repeats. He brought his neighbor Bianca, and we headed for “the hill.”
Heading down Summit Ave
Riding the trail along Hwy 13 in Mendota Heights
Here’s shot of Erik starting the decent. This is near the second blue arrow on the map, before we were actually back on Ohio:
- 3x1600 (with an extra 800 at the end) at the track
- Lift weights
Notes: It’s been starting to warm up in MN, so I actually hit the track in the morning to avoid the heat of the day. I did 3x1600 with 90 seconds rest, and then I did an extra 800 once I was done. Here are my splits:
2:48 + 2:42 = 5:30
2:43 + 2:42 = 5:25
2:44 + 2:43 = 5:27
Average of 5:27.33 / 1600
1:13 + 1:12 = 2:25 (the final 800)
- 25 mile hilly ride
Notes: Matt wanted to get in one last ride before this weekend’s race, and he invited me to come along if I wanted to. He joked that we’d “hit every hill in St. Paul,” and he didn’t disappoint. Here’s Matt climbing a little hill on the Mendota Trail:
- Easy 1000 swim in the AM
- Lift weights
- Easy 3 mile run in the PM
Notes: Pharmie got up for a swim before work, and I headed to the pool with her. She did about 3 times what I did, but I just wanted to have a good little swim:
Matt and I ("Team Happy Pants") are racing the Gear West Duathlon tomorrow, and Pharmie's racing it by herself!! It's going to be hot and sticky!! That race course can be hell, but it's always a BLAST!
As soon as I can post-race, I'll tweet with how we did. And I'll make sure to put up a quick post tomorrow afternoon with the results of "Operation Find Matt a Lover." We'll see if Matt can get any phone numbers from local sporty woman at the race. Wish us luck!!