Recovery run

Recovery run down towards the water (more than 3 miles, less than 4).

29 minutes, HR average 157

1 mile swim and a ride

Haviland pond this morning with 2 loops of the Ludlow tri swim course (plus a little). This afternoon Jill and I headed out for a ride. Me only 53 minutes... Jill went down to ride the Ludlow course, and I turned back after a while and headed back home.

53 minutes, 15 miles, 17.2 mph. HR average 144

Recovery run

Back home last night, traffic was terrible leaving the cape. Went on a recovery run down to the gate.

27 minutes, heart rate 150, 3 miles

Recovery ride

Jill and I took a nice 20 mile recovery ride on the cape cod bike trail to loosen our legs up after our races. Perfect weather. Flat going, took about an hour.

Recovery ride and Jill 1/2 marathon

Jill, Mary, and Dave ran the Johnny Kelly 1/2 marathon today in Hyannis. Doug and I cruised around the course on our bikes to cheer them all on. Nice day, I almost forgot what it was like to just ride bikes without looking at HR, or hammering. Jill had a great race with a time of 01:45 and change.

Coast Guard duathlon

Raced the Coast Guard Duathlon today in Buzzards Bay along with Mary, Doug, Dean, and Jim. Rolling 2 mile run, followed by a windy, flat, 2 loop 12 mile bike, and another circuit of the 2 mile run course. The runs felt a little long to me, but that makes sense because they suck!!! Run 1 came in at 14:51, I know that I went out too hard. T1 was about 1:30, and off on the bike. Man that was a nice course! I was passed by 1 person that I'm pretty sure was on a team, other than that it was a passing fest for 12 miles. Only saw 1 guy drafting, he was on the wheel of another guy and I passed them both. When I went by, this guy tried to grab my wheel. I saw him, sat up, turned around and look at him, shook my head and got back down to business (and dropped him quick, quick). The bike was 32:54 @ 21.9 MPH. 1:30 T2 and run #2 happened in 16:37. It just does not want to happen to get below 8:00 mm for my second runs.

Race was 01:07:20 with an average HR of 184. Good stuff!!!

Swim and a ride

Rode the Cervelo for a very quick 10 mile hard even effort. Felt good. Swam a mile at Haviland as well with a whole host of other Nauts.

Recovery run

30 minute recovery run. Average HR 157

Quabbin loop

Jill, Mary, Deb, and I did the quabbin loop today. 56.5 miles with 3800 feet of climbing.

3 hours 20 minutes, average HR of 143 with average speed of 16.9 mph

Ride with 2 steady states

Ride in quabbin with 2 steady state intervals.

51 minutes, average HR 149. 167 ave interval 1, 162 for interval 2.

Run -- 5.5 miler

5.5 mile run with a 15 minute tempo. Thailand killed my run, at least it feels that way. The treadmill was just terrible.

50 minutes, average HR 171, 176 in tempo

47 miler on the Cervelo

Still rainy and crappy out.... Jill and I did a 47 miler on the TT bikes (according to her computer, no electronics on the Cervelo (it's kind of like a chopper)). Pretty hilly by the HR profile.

3 hours 12 minutes, average HR 135

Trainer ride, is it really almost June?

I can't believe that it's almost June. Cold and rainy outside so I did a 20 minute tempo on the trainer. I don't know how I do it all winter...

50 minutes, 129 average HR, 156 average in tempo

The big chill out day

I swam in the morning today, and apart from that did absolutely nothing!!! It was a pretty miserable rainy day anyway. So I read, caught up with work, and had an early dinner at the hotel.

Nong Nooch gardens

Saturday today... slept in a little, then swam for an hour. It's very cool as I have the entire pool to myself in the mornings. The roads are pretty crazy and I don't want to take the chance of running outside which is a bummer. I know that my running is going to suffer. Pana and I took a trip out and went to Nong Nooch Gardens (http://www.nongnoochtropicalgarden.com/en/index.asp) which was really cool. I even met 2 new friends who gave me a lift!

We went to a thai cultural show (which was a little hokey) toured the botanical gardens, saw an elephant show, and went for an elephant ride.

We then went to a Buddhist temple and paid respects to artifacts of The Buddha as well as went to several museums and was able to see several of the terra cotta soldiers which were part of the army found in the tomb of Emporer Qin:

We went to lunch at a seafood place (you pick it, it gets cooked) which was really good, despite the volume of flies. What always gets me on flies is not that they are walking around on my food, but rather what were they walking around on last...

An awesome day!!! Ran on the treadmill at night.

Golf course lunch and scooters

Man the traffic is bad... The cars are stopped, and the scooters / mopeds fill up the gaps pretty quick. I'm pretty sure that a U.S. license will not be valid in Thailand, and I don't think I would really want to drive! I think the most dangerous thing is the scooters in the driving rain, and the 3 or 4 people on scooters. Some folks wear helmets (I am told it is required) but a lot do not. There is no way that people can see when driving in the rain. It's the rainy season here now and when it rains, it rains HARD. We went to a local golf course and had lunch, which was excellent and had a mix of Japanese, Thai, and Chinese cuisines. One of the first phases I learned (besides thank you (kop koon krub)) was not spicy (mai ped). I have been forgoing dinner at night and chilling out with a clif bar at the hotel.

Swam for an hour this morning, and hopped on a spin bike for an hour at the gym at night.

Durian, and dinner at the lake

Today I got my first taste of durian, yes that odoriferous fruit that is banned in Singapore as well as other countries in AsiaPAC. I did not have it fresh, but rather dried (like banana chips) and it wasn't too bad...

I woke up at 4 AM which I kind of expected since we are 11 hours ahead of eastern time in the U.S. Staying at the Marriott Pattaya which is a pretty darn nice hotel. Excellent workout facilities, good business center as well with wireless internet and free breakfast in the AM. Also a 40 yard pool as well. Swam for an hour this morning once it got light, what the heck, I was up! After work we went to an outdoor restaurant by a lake for dinner. Some of the stuff was a bit challenging, and some super spicy (numb mouth spicy). Overall good and I got to hang out with Vinate for a while which was cool.

Arrival in Bangkok

Arrived in Bangkok, and met the driver who would take me to Chonburi...Literally the first thing that I saw as I left the airport was a big Visa sign.... Marketing at work.

There was a sign with my name on it at the plant, pretty trippy. Had to get a picture.... Wrapped up the day, then headed back to the hotel in the evening which is about an hour commute from the site. Feeling pretty tired at that point.

Sheriff Sprint Triathlon -- and a flight to Thailand

First triathlon of the season.... 300 Yard pool swim, 9 mile bike, 3 mile run.

Swim was ok, 6:05 (7th in age group, 53 overall) and I passed 1 person at about 125 yards. Only 48 degrees outside so I took the extra time to put on long finger gloves and a long sleeve jersey ovet my tri top (which I probably should not have worn in the pool).

The bike came out at 26:01 which included T1 (kind of slow with donning the extra gear). This worked out to 2nd in my age group and 8th overall, which I was stoked about.

Coming off the bike I ditched the long sleeve and gloves. My feet got cold during the bike and as a result were numb going into the run which was a challenge. Took me about a mile to warm up and get into a groove. Run (including T2) was 26:51 (5th age group, 42nd overall). At the end of it all I missed the podium by 90 seconds, coming in 4th in my age group with an overall time of 58:58. Unfortunately my HR monitor filled up during the run...

Then it was home, shower, and head to the airport for a week and a 1/2 trip to Thailand for the requirements gathering phase of a project that I am just kicking off. 33 hours travel time and some stiff legs...

swim and a rip on the Cervelo

45 minute swim in the AM and then a 11 mile rip on the Cervelo.... I figure that I'd better ride it hard once before my next race.

11 miles, 30:18 with an average HR of 153.

Spin in Morristown

Spin class in Morristown. 45 minute class, I went in 15 minutes early to warm up. The instructor was an NJ state police officer, and had some endurance for sure. I was able to keep up with no problem but there was much carnage about the room. The other folks were alleging that I rode from MA to take the class.... Good fun!

Average HR for the class was 156.

6 x 400M running intervals

400M running intervals on the treadmill in Morristown. What can I say, not too much fun...

Average HR 158. Intervals were between 175 and 180.

The new bike is in!!

After several fits and starts the Cervelo is in!!! Took it for a rip today, I think that I will have to spend some time on this puppy, the ride position certianly is different.

No computer on the bike, just HR. 51 minutes with an average of 131 BPM.