New Ride on the way!!

Yea Baby!!! I ordered my new Cervelo P2SL Pro today. 58 CM. Cervelo geometry, internal cable routing, Dura Ace with an FSA carbon crank. Wheel set could stand to be a bit better... It was really a choice between this bike and the Specialized Transition Expert. Price wise the Cervelo had it over the specialized with D/A components and simple out-framing, but you take a hit on the wheels with the Specialized coming with Krysriums. Hopefully the bike will be in by April 12th so I can ride in in the Wrentham du on the 22nd. Can't wait!!!

Up to the tower with 2 PIs

Nice day out today, took the old bike up to the tower (new bike getting tuned) with a couple power intervals.

Ride time: 1 hour even, average HR 147. Spiked in the low 160s for the PIs as well as the time up the hill.

Run with 4 x 400 intervals

Ran out of the house and did 400M intervals by time (approximate).

35 minutes, average HR 157, 175 in the intervals.

Trainer with steady states

Back on the trainer for 2 steady state intervals, too cold outside to ride. Spring is coming though...

40 minutes average HR 140, 163 in the intervals

600M running intervals

Went for a run up and down old enfield with something close to 600M running intervals. I'll be glad to start going back to the track to do these...

Time: 45:00 average HR: 160

Power intervals on the trainer

1 minute PIs on the trainer.... Man I hate these. I just warm up, do 'em and get off.

22 minutes, average HR 131. Average HR 150 for the PIs

Brick

Spun at the competitive edge for an hour 22 minutes and then did a 17 minute run. Total workout time was 1:39.

Total average HR = 158

Spin average HR = 156

Run average HR = 165

1000 meter running intervals

1000 meter running intervals on old enfield road. Guestimate really as since the track is still closed I just run hard for 4 minutes.... I did meter out 6/10s of a mile on the odometer so it is ok accurate.

Interval average HR was around 179. 38 minute run with overall average of 163

Fartlek intervals

Fartlek intervals by the water. I like running intervals there since the road is closed. First one is a lung burner, while the second 2 start in on the legs.

52 minute run, average HR is 166 but I'm not sure of the mileage. Think it's around 6 miles.

Tempo on the trainer

Tempo session on the trainer. Yeah....

Time: 50 minutes Average HR 131

Run

What a head cold!! Super congested. Ran down to the water and back nice and easy. The run seemed to clear out my head.

Distance: 4 miles Pace: 8:22 Average HR: 151

1000 M swim and fartlek intervals

Swam 1000 meters at the Y this morning and ran 4.6 in the afternoon with 8 1 minute fartlek intervals.

Distance: 4.6 miles Pace: 8:41 mm Average HR: 163

Trainer ride

One hour ride on the trainer..... What else can you say?

Average HR 119

1000 meter running intervals...well sort of

I measured off 6/10 of a mile on a flat around 1.5 miles from the house to do my 1000M intervals since the track is closed (wintertime brrrrrr). The first interval went well in 4:00. I really didn't feel that my HR was high enough (like I should have been working harder). Second interval I tried to pour more power into the interval and felt a muscle in my left inner thigh tweak. I shut it down and ended with an endurance run.

Ran 45 minute with a average hr of 157.

Brick

First brick of the year!! Went to Kevin's and did the 'muscle breakdown' spinervals DVD then went for a good run. NICE!!!

Workout time: 1:22:00 48:00 bike with HR ave 152, run 31 min ave HR 156

Fartlek intervals

Ran down to the water several times and headed down old enfield for a bit to get my fartlek intervals in, not really sure on the distance, but it's all good!

Time: 44 minutes Average HR: 167 Fartlek average 180

Finally...a ride on the road!

60 degrees and sunny today, finally had the opportunity to take the bike off the trainer and get on the road. Went up to the tower with 2 climbing repeats. Also the first swerving dickhead of the season as well.

1:04, average HR 151 16.2 miles average speed 15.5

Tempo on the trainer

2 10 minute tempo intervals on the trainer at an average of 151 BPM

Quick swim

Saturday is my day off but we took the kids to the pool and I decided to swim 3 x 300 just to get a feeling for what my times would be so I can give a time for the Sherrif's sprint tri. The averaged 6:15 per which is by no means fast but ok.

7 or so mile run

I needed to get an hour run in so I did my regular 5.5 mile loop and added about another 1.2 miles...

1 hour average HR was 169. I think that it came in around 6.7 to 7 miles.

Swim and a cycling field test

I swam for 45 minutes this morning (not sure on the distance) and did a cycling field test (unfortunately on the trainer) at night. This is pretty much going as hard as you can for 8 minutes, twice, to see the highest sustainable and average heart rates for the intervals. These are used to adjust my heart rates for training intensity. The good thing is that as a result my coach raised my training heart rates because I am getting stronger. The bad thing is that as a result my coach raised my training heart rates because I am getting stronger.

This is a good thing... but as a result my workouts do get harder, which is what I am shooting for.

Trainer ride

Trainer ride in the basement with 3 30 second power intervals. To get ready for cycling field test this week.

45 minutes, average HR 137. Got to 162 on the PIs

Denver

On Friday March 2 I flew home from Spokane, and Jill and I jumped on a 6:30 AM flight out of Boston to Denver on Saturday March 3 (or so we thought). Our flight was delayed for 3 hours so we arrived a bit later than we had originally planned.

We met up with Nick and Lauren as well as a realtor and looked at a bunch of homes in the Denver suburbs. Went out to dinner absolutely starving on Saturday night to The Melting Pot. It was pretty tasty. Visited Jill's mom and Jack on Sunday, then traveled back home on Monday morning. A whirlwind trip WITH NO TRAINING! It was a nice break.

Spin class in Spokane

Took a spin class in Spokane, it was pretty good although short (40 minutes). Average HR of 168.