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September 6, 2006
Bike, Run, Repeat (x4)
Today's workout was a different type of thing that I must say - I enjoyed.
First to the shop to pick up my tri bike. Coach J was nice enough to let me use the BMC's wheels on my bike for this weekend, which the guys at the shop put on for me. Sweet.
Next up I headed to the oval where we have our crits. It's a half mile "track" of sorts with a downhill backstretch and then an uphill homestretch. The workout today was as follows:
warmed up on bike for 15 minutes (10 min spinning, then last 5 min got HR up to 160s)
off the bike for 1st 800 at 10K pace - 3:07
5 min on bike (2 easy spinning, 3 hard)
2nd 800 at 5K pace - 2:58
5 min on bike (2 easy spinning, 3 hard)
3rd 800 at 5K pace - 2:56
5 min on bike (2 easy spinning, 3 hard)
4th 800 at 5K pace - 2:52
5 min on bike (2 easy spinning, 3 hard)
5th 800 at 5K pace - 2:52
about 10 miles easy spinning cooldown
Very neat workout. For one thing I really got to work on the bike to run transition. I can get out of my cycling shoes pretty well now while still pedaling. And I've finally totally ditched the whole idea of socks. I can definitely cycle without socks but running is what has me worried. I'll probably be crippled after my race Sunday with horrible blisters from not wearing them but darn if my T1 isn't going to be faster!!! :)
Anyway, back to the workout. I doubt that the 800s at either the 10K or 5K paces are really my 10K or 5K paces. It would be nice if they were but in reality I don't think I can run a 5K at 5:45 pace right now! Regardless, I felt fine and as the workout went on my running legs felt better so I just ran as I felt, albeit a little faster than I probably should have. And I'm very proud to admit my HR wasn't going crazy like it usually does when I run hard. I think I had things under control. (for once)
All in all a good workout. I only ran 2.5 miles but it was quality running and good transition practice. I totalled about 22 miles of cycling.
That's it for today. Tomorrow just some swimming. Friday a short swim and run. Saturday a short bike and run and then on Sunday the Great Lake Escape. After what seems like months of not racing I'm VERY excited to race again this weekend. The only thing that has me worried is that this race involves swimming in what may be a very chilly Lake Erie. The swim also involves riding a ferry 1500 meters out into the lake and then everyone jumping off the ferry and swimming back to shore. No waves or different heats. They yell go and everyone jumps off the boat. That, my friends, could be interesting. :)
Posted by beth at September 6, 2006 9:00 PM