Wednesday, September 16, 2009

Weekly Recap

Cleveland Triathlon Club WINS the Border War in Geneva!!!!! Gotta love the way Ohio represented!

L-R Kristen Kovach, me, Mark Gorris, Elizabeth Heier, Lou Dredgely, Adam Hunter, Ed Slovenky, Jason Davis (there were quite a few others not pictured that deserved credit as well!)

Currently switching gears between tri training and marathon training. Trying to increase volume some. Last tri of the season is this weekend. The pool has me all messed up lately due to construction. Indoor pool is closed and outdoor pool has limited hours due to daylight and that means no morning swims which is really the only good time for me to fit them in. Ughhh! Supposedly indoor pool should open 9/30. Wish I had one downtown Cleveland by work. Not much is convenient living in Parkman, except the Amish food stand.

Also, I have started to wear my HRM. I believe I have found someone to help coach me next year who is a big proponent of heart rate training so I have started to look at it. So I have started to track some info-

Potato Stomp Race: Max 183, Avg 173
15 mile long run day after race: Max 169, Avg 157
Track workout 9/9: Max 180, Avg 162

Week of 9/15-9/20

M- 1.25 miles ran easy (called it a day) and did core work (pushups, pullups, abs, etc), legs dead from weekend
T- 10 miles am with CV easy run (legs were tired at beg, but felt pretty good by end), lunch uppper body weight w/o, eve - 28.5 m road bike with CTCs
W -12 mile run (8:50 pace)
R - AM 9 miles ran (6x1200s ranged from 4:45-4:52, 6x30sec hard), WB mtn bike, 10 miles
F - 6 mile easy run
S off
S Geneva Sprint Tri- 1.5 m w/u (800 M Swim, 13.5 M Bike (+1.5 w/u on bike), 3.1 M Swim)

Ran: 42.85 (a little low on account of the weekend)
Biked: 43.5 (Road), 10 (Mtn)
Swam: 800
Core/ Weights: 2 sessions

Week of 9/7-9/14

Monday (Labor Day) 43.5 miles road biked - fun ride with group out in the Valley
Tuesday - 8 miles (~8:15 pace)
Wednesday- AM track workout with CV 10.25 miles including 2x1 mile repeats, 4x1200, 6 x 30 sec hard, 7.75 mile lunch run easy w E(day total 18 miles ran)
Thursday - 10 miles mtn biked at WB
Friday - 1 mile swim w B, core (p90x back & chest)
Saturday - 11 miles ran including 9 mile mantua potato stomp (7:14 pace), 3rd place oaf
Sunday - 15 miles ran with serc (8:30 pace), 10 mile mb at west branch

RB- 43.5 m
MB- 20 m
Ran-52 m
Swam- 1 mi
Core -1 w/o


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