Lake Leland to Port Townsend and Back
Just recording the vitals of this ride… I need to come back to detail it. The headline is the goal of this ride was to stay in Zone 1 & Zone 2, even with a solid hill climb in the middle.
Pretty happy with the 18mph average especially considering the constraints (HR goals, and elevation gain.)
1 hour 40 mins in Zone… of the 30 minutes out of zone, Most of it was (26 mins) UNDER… and a little bit over (only 4 minutes)… but honestly, how do you stay in zone when you’re flying down a 19% grade hill… it’s not like you can keep pedaling to keep in your aerobic zone!?!
Pretty happy with my pace and my heart rate management, although honestly, I’m more frustrated that it’s hard to stay above the 130 HR in some cases… which is to say, I guess I need to push myself harder on the flats…. but not too hard.
- 20:26 - 7.1 miles - 138 avg for the flat from the lake house to the base of the climb.
- 45:20 - 12.5 miles - 137 avg for the climb and descent to Port Townsend.
- 41:08 - 12.5 miles - 136 avg for the climb and descent back from Port Townsend.
- 23:26 - 7.1 miles - 139 avg for the flat from the base of the climb back to the lake house.
Workout:
- Type: Cycle
- Date: 07/23/2008
- Time: 23:50:58
- Total Time: 2:10:21.00
- Average Heart rate: 137
- Max Heart rate: 155
- Distance: 39.2 miles
- Average Speed: 18.04 mph
- Max Speed: 35 mph
Filed under: Cycle
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Morning Swim
Forced Sis out of bed to go swimming… made her do 400 yards, and then I followed up with another quick 800 yards across the lake and back.
Workout:
- Type: Swim
- Date: 07/23/2008
- Time: 09:00:00
- Total Time: 00:30:00.00
- Average Heart rate: 98
- Max Heart rate: 126
- Distance: 1,097.28 m
- Average Pace: 2:44.48/100m
Filed under: Swim
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Running with My New Triathletes!
My sister and my daughter agreed to go for a little training run. I was playing the role of “coach”, which is to say I tricked them into inspiring each other to workout. Not exactly a workout for me… but at least I got some running in.
The workout for my 8 year old daughter was: a 1 mile bike, then a 0.2 mile run, and a 0.2 mile hike up a hill. Sis and I ran along beside her, so we got a 1.2 mile “jog” and a .2 mile hike back up the hill. We had hoped to go 2 mile bike, then .5 mile run… so that my daughter could get a feel for the distances of her upcoming triathlon.
Unfortunately… the road which we measured on the map as more than a mile long, actually turned out to only be less than half a mile long… and it was far too hilly, so we found a tenth mile long stretch of it that was mostly flat and did laps. But mostly flat, was not actually flat, and so even the slight hill was a drain on both daughter and sisters energy stores.
Daughter did learn a valuable lesson about the bike to run transition… as she jumped off her bike and started running full speed, she was pretty much spent after only a tenth of a mile… She remember that her PE teacher in school had encouraged them to “take it slow at the start of a run, and save your burst of energy for when you see the finish line”… Oh yeah… that’s a good idea!
It was a fun workout for all.
Workout:
- Type: Run
- Date: 07/22/2008
- Total Time: 00:20:00.00
- Average Heart rate: 110
- Max Heart rate: 130
- Distance: 1.4 miles
- Average Pace: 14:17.14/mile
Filed under: Run
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Swim with Sis, then Across Lake
Morning Swim with Sis. We worked on her TI technique, did about 200 yards between our dock and the dock 2 houses down. She was feeling strong, and doing really well. I assumed she’d been reading the TI book I loaned her. She claims she’s just been listening to me… but I think she must be a natural. I challenged her to swim to the “red sailboat” which was basically docked another couple houses down the shore. So, swimming with her was 28 mins and about 1000 yards.
After she cut out, I asked my Dad to spot me in the canoe as I swam down/across the lake to the state park. I did another 42 minutes or so. All in all, I felt pretty good… especially considering this is really only the 4th time I’ve swam ALL YEAR! Ugh… yeah…
But the thing about swimming for me is… I don’t like swimming in a pool… I only like swimming in open water, and that means I need small boat support… and warm weather. So, I plan to swim every day this week… maybe even a couple times a day.
Once we get back to Seattle, I need to sign up for some open water swims with the local tri groups. And hit the swim beaches. I’ve discovered that Madison Park swim beach has about a guarded swim area that is at least 150 yards long! Sweet!
Workout:
- Type: Swim
- Date: 07/22/2008
- Time: 08:30:00
- Total Time: 1:10:10.00
- Average Heart rate: 107
- Max Heart rate: 139
- Distance: 2,414.02 m
- Average Pace: 2:54.76/100m
Filed under: Swim
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Ride with Sis
Took a short ride with Sis. The lake house we’re staying at is at the bottom of a very steep (very worn out) gravel driveway… so the hardest part of the ride is getting your bike to the top of the driveway. I elected for the carry the bike on your shoulder and run up the hill technique… Sis’s bike weighs about 30lbs more than mine, and so she was pushing it… Mind you… this hill is probably 20% grade at points… it’s ridiculous.
After we got on the rode, we headed out up another hill. I warned my sister that it looked pretty steep to me, but she said “I’d rather go up a hill at the start of the workout…” well, that lasted for maybe the first quarter mile and then it was like “yeah, let’s turn around and go back…”… The only other alternative was to head down a small hill toward the state highway, which is actually nice and flat, except that it’s two lanes, with a narrow shoulder, and huge logging trucks passing at 70mphs. I told my sister “If you can handle this, then you’re ready to ride your bike on almost any street!”
There were a couple of rollers along the highway, and then turning around, and heading back up the hill to the house. All in all, it was a really hard workout for Sis, and we decided it was a new PR for hill work for her.
For me, unfortunately, my fitness is getting in the way of my fitness, as I barely got aerobic… so it wasn’t even a Zone 1 workout. Oh well… it was fun supporting Sis.
Workout:
- Type: Cycle
- Date: 07/21/2008
- Time: 14:00:00
- Total Time: 00:58:00.00
- Average Heart rate: 110
- Max Heart rate: 130
- Distance: 9.95 miles
- Average Speed: 10.29 mph
Filed under: Cycle
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Swimming with Sis at the Lake House
We’re on a family vacation this week, at nice lake house… and when I say lake house, I mean, right on a lake. So, sis and I jumped off the dock and went for a swim. I worked with her on TI form for about 400 yards and 20 minutes. She’s coming along in her form… and will do fine for her triathlon.
After she was burned out, I headed across the lake for another 800 yards or so.
Workout:
- Type: Swim
- Date: 07/21/2008
- Time: 08:00:00
- Total Time: 00:33:52.60
- Distance: 1,097.28 m
- Average Pace: 3:04.87/100m
Filed under: Swim
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Like Aunt, Like Niece — Getting Ready for Their First Triathlon
Today was the Bush School Bike Day. This annual summer event is a great chance for the whole school community to get together on a beautiful summer day, and enjoy some casual cycling.
My wife, who is an active member of the school community, has helped them the last couple years to make sure to schedule it on a weekend OTHER THAN the STP. But this year we booked it the same weekend as the Seafair Triathlon. It turned out ok, because we were scheduled for 1pm, and the race was long since over by that time. But the park was filled with crew taking down fences and you could still feel the excitement in the air for the thousands of races who had more than likely just finished their first triathlon.
As part of the semi-monthly “Seattle Parks Bike Day”, the road was closed to car traffic, which made a great opportunity for the kids to ride on the open roads. I took my oldest daughter and one of her friends for a nice loop. My daughter was riding fast enough, that I actually had to work to keep up with her. She dropped her friend, who kept say “you’re going soooo fast!”… and she kept passing large groups of adult riders out for a casual ride along the lake… “On your left. On your left!”… Hey, at least she has the cycling etiquette down!
My daughter is set on doing her first triathlon the same day of her aunt. As we were on our little loop, she said “Dad, I had a dream last night that I came in third on my triathlon!” We’ve confirmed with the race director that the kids triathlon starts AFTER the adult sprint is completed. So, I should be able to support my sister, then see the entire race for my daughter.
My sister and my daughter share the same birthday, and are very similar in their personality, so there is a strong bond between them. They’re both very excited for each other! And both looking forward to cheering for each other and having their first “big race” on the same day!
This week, my family (my parents, and siblings, and all our children), are at a lake house family reunion… It’s a great opportunity to swim (we’re right on a lake which prohibits motor traffic)… ride (we’re out on the Olympic Peninsula which is filled with old country backroads, with some nice climbs, and scenic byways)… and runs… (well, what do you really need to run, other than shoes and ground!). My sister and I plan to use the time to train and relax. And my daughter also sees this as a chance to “train” for her triathlon!
It’s really interesting to watch each of them as they prepare and evolve toward more physical/fitness versions of themselves. My sister, who like me, is a late bloomer to the world of fitness, is experiencing the ups and downs of transforming your body through fitness. I’m sure she’d say it’s a net positive experience.
My daughter on the other had, is simply “growing up”… but, she is also transforming into someone who has discovered her physical abilities and is proud of them. Last night she said… “East, Sleep, and Exercise! That’s what I want to do!”
I’m very proud of both of them! And I hope they’re having as much fun as I am!
Workout:
- Type: Cycle
- Date: 07/20/2008
- Total Time: 00:30:00.00
- Distance: 5 miles
- Average Speed: 10 mph
Filed under: Cycle
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Long Run - 14 miles @ 9:15/mile
Did my longest run so far this season… I’m glad I’m not doing an Ironman in September, I would be toast! 14 miles felt like 50… although since I’ve never actually run 50 miles, I guess I shouldn’t say that.
What I do know is, I can definitely run faster when I have someone to pace me. I know I probably have more physical ability than this run shows, since a couple weeks ago I did 12 much faster… and I did have a pacer for the last mile, and it was my fastest by far.
I also know, I’m a long ways from my fitness level a year ago. But the only cure to that is miles.
Splits:
8:49 - 142 avg
8:43 - 151 avg
8:49 - 146 avg
9:18 - 154 avg - up hill, maybe long
9:13 - 147 avg - maybe short
9:56 - 141 avg - probably long, but certainly dragging
10:10 - 143 avg - definitley long, probably 1.2 miles
8:31 - 143 avg - maybe short
10:04 - 143 avg
9:22 - 144 avg
10:52 - 138 avg - this is definitley long, I forgot to press the lap button
9:18 - 136 avg - a little short, but I was losing my form… and my knee was hurting.
10:27 - 136 avg - very slow, ran this one barefoot to try to get back my form.
7:53 - 155 avg - 167 max - Picked up a pace car… that made this mile go much easier, nice way to finish.
The last mile, I picked up a pacer… he was some college kid out on a 7 mile run. I asked him to pace me, since he was putting out a faster pace, and I was losing my concentration. We chatted about our training. Turns out he runs 5k and 10k for the University of Washington team… “Long distance” is what he called it… I joked with him that 5K is not long distance… 140.6 miles is long distance! But he was nice enough to pace me at a little under 8 minutes. Considering that his 5KPr is 14mins… this probably felt pretty slow to him.
Workout:
- Type: Run
- Date: 07/19/2008
- Total Time: 2:11:31.00
- Average Heart rate: 144
- Max Heart rate: 167
- Distance: 14.2 miles
- Average Pace: 9:15.56/mile
Filed under: Run
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Long Fixie Commute
Rode my fixie to a meeting today… nice long 20 miles each way. On the way out… I hammered it… 1:05 ride time. On the way home I took it a little more easy. But I did get to chase a couple rabbits.
One guy passed me at about mile 4, I let him get maybe 200 meters in front of me, and then I set on the chase. He was riding pretty hard, and so it was fun to catch him on an uphill while he was out of the saddle and I was cruising along in a nice strong seated climb. He was full of himself and didn’t want to let me pass, which was fine as I mostly wanted to chase a rabbit… so like the cunning hunting dog, I kept letting him go, only to give him a 100+ meter gap, and then reel him in again. Good fun till he had to turn off.
About 2 miles later another rabbit passed me. This guy I just jumped on his wheel and held tight. I think he was a little nervous, as he kept checking for me behind him. Eventually I had a chance and I flew past him. hee hee… good times!
Workout:
- Type: Cycle
- Date: 07/18/2008
- Total Time: 2:30:00.00
- Average Heart rate: 130
- Max Heart rate: 160
- Distance: 40 miles
- Average Speed: 16 mph
- Max Speed: 20 mph
Filed under: Cycle
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6 Mile Run with Tyler
Started out really slow… got faster on each mile.
Splits:
9:37 - 134 Avg HR
9:01 - 140 Avg HR
8:56 - 142 Avg HR
8:44 - 138 Avg HR - Interesting? HR went down. But I think this is slightly down hill.
8:12 - 153 Avg HR - That’s more like it.
7:22 - 159 Avg HR - NICE!
I left Tyler at mile 5 and ran hard… then walked back to him and jogged out his last half mile with him. He was pretty much blown up after the 8:12 mile.
Workout:
- Type: Run
- Date: 07/17/2008
- Time: 21:30:00
- Total Time: 00:51:55.40
- Average Heart rate: 143
- Max Heart rate: 170
- Distance: 6 miles
- Average Pace: 8:39.48/mile
- Max Pace: 7:22.26/mile
Filed under: Run
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