Argh! Need to choose another event: 10k or half-marathon or something else entirely? 5 years ago

Found some awesome roads to ride in the 905.

Here’s how the script would read for an old movie version:

“You see, kid, the guards weren’t looking, see? So I made a break for it, see? And I busted out of this joint, see? I went through that invisible dog-fence [Director’s Note: Steeles Avenue] that keeps all those fru-fru high-maintenance pedigreed hounds of the 905 safe from all us 416 mutts!” 6 years ago

You know, the guy that the pure cycling community isn’t exactly fond of.

I bought a triathlon bike the other day (not the one pictured) but had not previously owned any other serious cycling gear other than a helmet and gloves. A friend had let me borrow his mountain bike for my first race and a rented road bike has been used for others.

So the bike went in for a fitting and now I’ve got all the gear after this ride was pimped: racing pedals, clip-in tri cycling shoes, seat, stem plus a pair of tri shorts and a cycling top for good measure.

I told the dude that the shirt should say “don’t look at me, I blend” but instead all they had were ones saying “look at me!” Those silly cycling people always calling attention to themselves ;)

That meant it was time to check out the ride. You know in flying where they say takeoffs=landings? I was riding fine around that neighbourhood until wanting to stop to chat with the fellas at the shop and forgot that I needed to unclip. I was taught how to do it but couldn’t get it done. Then I forgot to make momentum my friend. Then my right side met Mr. Sidewalk. Fall-down-go-boom. Clip-ins were greater than clip-outs at that stage. I hadn’t planned the landing at all there, no Mr. Grass to crash on in sight. Oh well, remember your first day using freaky new gear? 6 years ago

Curses! Foiled by the metric system again! Learned this week that the pool where I swim these days is 25 yards, not 25 metres. Rrrrrrrrrr!

Oh well, swam about 1500 yards last night so its all good.

Believe it or not, I blew a tire between 800 and 900. Yes, you read that correctly, while swimming front crawl, a muscle was pulled in the left calf area. Not sure of the technical term, charley horse or cramp? It required some stretching to quiet it down but the calf is still murmuring slightly today, thankfully it did not affect today’s run. 6 years ago

Can’t wait to race again!

To quote Eldric “Tiger” Woods: “The course looks good, my stroke feels good, I like my chances.” 6 years ago

To warm up, rode 12.5 miles (20.3125 km) at 85% or less of max. heart rate which turned out to be 30:46 or 39.613 kph avg speed.

Then a speedy run: started at 8.5 mph, moved up in tenths to 8.8 mph, then eased back to 8.6 by the end of 3047m in 12:57!!!

There is a race this Sunday so I was hoping to do a time trial of 5000m run after a 20 km cycle leg but my fueling, timing and hydration all fell apart so I thought it was better to quit after 3000m today seeing as this week would be a taper week if the race is a go.

Ran outside for the first time the other day in cool conditions but only ran 2 nice 1000m runs in approx 4:30 including a brief wait at the traffic light and 4:20 or better and then the tummy and points further downstream were acting up so I had to stop the workout. Happy with the times, disappointed by the length of the effort. 6 years ago

30 minutes on the bike as a cooldown after a great run (4 miles/6.4 km in 30 minutes) today while keeping to 82-85% of max. heart rate.

Cranked up by a few gears to get more resistance while lowering cadence.

The ride was 11.09 miles but that is completely unimportant. 6 years ago

1100m swimming today. Five stretches of 100m were done so that is a big improvement.

One 50m timed section was 40 seconds which is this season’s average swim speed goal. Now that pace must be lengthened to 100m, 200m, 250m, 400m, 500m and 750m.

Found a competition on April 15th which I would like to enter: 500m swim, 17.5km bike, 5k run; a little less than sprint-length. 6 years ago

Missed a few workouts over the past week while searching for a new home base but yesterday was good. 6 years ago

Run (see entry under Run a 22 minute 5k), upper body weights then 15 minutes of rowing. 6 years ago

Swam 1500m.

The official weather forecast for this Sunday in my city was given as: get out the Mr. Turtle pool, sunny with a high of 20 Celsius.

Kind of hard to do laps effectively in a Mr. Turtle pool! 6 years ago

Warmup ride = 20 minutes for 8.35 miles without exceeding 88% of max heart rate; 3k run in 13:26 (constant speed of 8.4 mph); then worked all the weights. 6 years ago

but the rising tide of the overall fitness level is increasing swim speed.

A couple of very short time tests (so short they could be called time quizzes ;D and far too short to be considered accurate) indicate that my pool swimming is faster now than previous racing swim speed in a wetsuit. 6 years ago

Ran 15 minutes and covered 2.08 miles; 4:26.3/km pace or 7:12.7 per mile. Then ran 2 km (1.25 mi.) in 8:50 for a 4:25/km average. 6 years ago

Had to try out the new swimsuit.

1000m was far enough for today. No fast or hard efforts because four of us were sharing the only lane. 6 years ago

Time= 25:58 for 20 kilometers or avg speed of 46.21 km/h.
Translation: 12.5 miles, 28.88 mph average.

Started fast: first 3 km in 3:33; 50.7 km/h or 31.69 mph!!!

First half, 10 km/6.25 mi. in 12:27; 48.19 km/h or 30.12 mph felt phenomenal but I thought I had better lower cadence slightly from 100 to 96 or so. Found a happy medium at around 176-8 bpm during the second half.

Is it possible that bike VO2 max could be in the range of 177 bpm? Karen Buxton’s book The Triathlete’s Guide to Off-Season Training explains that run VO2 max is about 10 bpm higher than bike VO2 max. My run VO2 max feels like the mid 180’s.

After finishing, things started fading to white likely because I geared up and accelerated the cadence in the last mile to ‘put the hammer down’ and because I felt that the ride could be finished in less than 26 min.

I went way over 180 bpm in that last minute. See Timmy. See Timmy ride. See Timmy blast through maximum heart rate! Oops! See Timmy learn that max. heart rate is a brick wall, not a suggestion!

I felt very close to fainting and could hardly get off the bike after the cooldown to wipe down the bike. Is that close enough to the edge? 6 years ago

Warmed up with 20 minutes on the bike with a slower cadence on a higher gear; very careful to be in the 80-85% max. heart rate zone. Covered 7.7 miles which is 37.5 kph average speed.

The run was 30 minutes. Started at 8 mph (4:37/km pace) for about the first 15 minutes then eased down slowly to 7 mph. 5k was 24:11 which is 4:50.2/km, overall 3.8 miles in 30 minutes or 4:51.5/km average pace. 6 years ago

Cycled 20 minutes @ 85% of max. heart rate, 8.13 miles (39.63 kph) then ran: see entry http://www.43things.com/entries/view/1684360 6 years ago

Warm-up: 15 minute bike ride @ 85% of maximum heart rate = 6.33 miles or 25.3 mph or 41.1 kph or 29:10/pace for 20km.
[need to pick a goal but fyi 27 minutes for 20km = 44.44 kph]

Run speed work: 6×1000m from standing start: 4:30, 4:27, 4:24, 4:24, 4:20, 4:16 or 26:21 for 6×1000m; last 5×1000m in 21:51 6 years ago

Got caught not knowing the schedule.

Had a nice slow 20 minute bike ride and then ran 1000m in 4:30 but then it was closing time. 6 years ago

30 minute bike ride: 12.22 miles or 39.715 kph.
15 minute run @ 7.5 mph = 1.87 mi.
15 minute run = 1.99 mi. (virtually 7:30/mile) or 4:38.3/km or 23:09 5k pace. 6 years ago

Ran 30 minutes @ 7.5 mi/hr so 3.75 mi. or 6.09 km telling myself that this is a nice slow speed for a Sunday jog in the park.

The cool-down was cycling 10 minutes for 3.75 mi. or 36.5 km/hr pace. The heart rate was too low so I had to up the rpm and the resistance level to get the heart rate back up to 80-85% of “max. heart rate.” 6 years ago

A nice easy 1500m swim.

Turned over a new leaf: the whole workout was done freestyle which is an improvement over my ‘former swim self’ which liked to splice in lots of breaststroke lengths. 6 years ago

How does one explain this?

Ran 3.5 miles in 30 minutes which is becoming my new slow run, then gave up the tready to others who were waiting.

Had planned on doing another 30 minute run after a cooldown and break of 10 minutes. There were 2 treadmills available at the moment I was ready to go but I decided instead to hop on the best of the Lifecycles.

The pedalling started nicely around 97 rpm and I settled into a high-rev/lower resistance setting.

Then the math started… I was around 1:32/km for the first 3km or so. That meant within striking distance of a 20km ride in 30 minutes (which would beat my PB 20km ride from a week ago of 30:25! Let it roll on days you feel good, eh?

By the 5 mile mark I was a few seconds ahead of 30 minute pace (40km/hr) so I maintained that speed and set a new PB for the 20km cycle of 29:40 or 41.1 km/hr!!

45 seconds faster set after running for 30 minutes. I was not race-fueled. What a nice surprise. 6 years ago

I wanted to do 2 runs of 30 minutes. By the end of the first run, all the treadmills were in use, so I finished the run and shifted over to the cycle because only one bike was in use.

Ran 3.5 miles in 30 min. Ran at a constant speed of 7 mi/hr. Rode 20km in 34:44. 6 years ago

yesterday. What a personal story and what stories of competitions! Seriously sensational. 6 years ago

to lay down a 5000m from a cold start in 25:00 which is close to or better than my previous sprint tri and 5k race results.

This result is my starting line on the path to a sub-20 minute 5k which will then be parlayed into sub-20 minute 5k-plus-T2 time! And then a sub-40 10k. Not asking too much, am I?

Started at 7 miles/hr, slowly moved up by .1 mi./hr. to 7.8, eased back to 7.5 for the last 90 seconds or so.

Gotta love treadies for precise measurements… good thing I wasn’t 3 treadies over because that person’s machine got unplugged by someone else accidentally during their saunter/gallop. 6 years ago

A run after the bike ride = brick run, yes?

30:25 for a 20km cycle (39.45 km/h).

26:29 for a 5km run: 9:02 for first mile, 8:20 for second mile, 9:07 for last 1.13 miles (4:58/km pace). 6 years ago

and another 3.5 miles.

Did a wider range of speeds: started slowly, ramped up steadily, peaked at higher speed than 2 days ago, reduced speed steadily to starting speed. Nice pyramid! 6 years ago

Ran today: 3.5 miles in 30 minutes.

Ran a few days ago: two slow runs of 30 minutes, each just over 3 miles. 6 years ago