Wednesday, June 13, 2007

Wednesday cadence ride


Well, I'm a dork, and I didn't hit start on my Garmin until well into my second lap at the polo fields, so this is more like a 21.45 mile ride. You'd think I would learn how to work this stupid thing!

More than anything, I was impressed that I didn't fall, because I'm still super nervous on my bike. But I think that's why this cadence thing is good for me. I really need to work on getting more comfortable.

Our workout:
Warmup ride to polo fields
4 laps at high cadence, low tension
1 recovery lap
4 laps at med-high cadence, medium tension
1 recovery lap
4 laps at med-high cadence, high tension
3 laps (1st half building to sprint, 2nd half recovery)
2 laps bike handling (one hand, balance practice)
Cooldown back to McLaren Lodge (bump drills/riding with hand on partner's shoulder)

Map
 
Elevation (ft.)
 
Speed (mph)
 
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
14' 08-0' 0914.5+0.5+10 ft
24' 04-0' 1314.7+0.7-13 ft
33' 38-0' 3916.5+2.50 ft
43' 30-0' 4717.1+3.1+10 ft
53' 31-0' 4617.0+3.0-9 ft
63' 51-0' 2615.5+1.5+13 ft
73' 20-0' 5718.0+4.0-13 ft
83' 27-0' 5017.3+3.3+13 ft
94' 14-0' 0314.1+0.1-13 ft
105' 07+0' 4911.7-2.3+14 ft
113' 09-1' 0819.0+5.0-13 ft
123' 50-0' 2715.6+1.6+13 ft
135' 27+1' 0911.0-3.0+49 ft
146' 01+1' 4310.0-4.0+56 ft
154' 27+0' 0913.5-0.50 ft
166' 03+1' 459.9-4.1-37 ft
end6' 35+2' 179.1-4.9-49 ft
Versus average of 14.0 mph

Posted from bimactive.com

Brick run


This wasn't as awful as I remembered. I still hate the numb feeling that I get in my feet from those cycling shoes, and my legs felt dead, but they were obviously working alright today. I kept up a pretty good pace! I'm just glad it was only about 20 minutes!

Map
 
Elevation (ft.)
 
Pace (min/mile)
 
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 33+0' 196.3-0.2+76 ft
29' 10-0' 036.5+0.0-40 ft
end8' 42-0' 316.9+0.4-29 ft
Versus average of 9' 13 min/mi

Posted from bimactive.com

Tuesday, June 12, 2007

Tuesday track workout


This is actually a 9-miler. My Garmin didn't get satellite until I got to Kezar, 1.5 miles from my house.

Anyway, we did our warmup through the panhandle - it was a nice change from our normal Stow Lake loop. After that, we went back to Kezar to pick up a few more people, and then we headed out to do fartleks (as Matt said, it's Swedish for "speed play", not a gastrointestinal issue!). This was also a nice change from our normal track workout, but it was definitely not easy!

Here's what we did (I did this twice):
2 minutes at 5k pace (about 7:17)
2 minutes recovery (ez)
1 minute at mile pace (6:20ish)
2 minutes recovery
5 minutes at tempo pace (7:53)
3 minutes recovery

It was definitely hard, but it made me realize that I've got a lot more in me that I might have thought! That one minute sprint actually felt pretty good!

Map
 
Elevation (ft.)
 
Pace (min/mile)
 
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 13+0' 076.5-0.1-23 ft
29' 06+0' 006.6-0.00 ft
319' 06+10' 003.1-3.5+17 ft
48' 04-1' 017.4+0.8-13 ft
58' 43-0' 226.9+0.3-6 ft
68' 44-0' 216.9+0.30 ft
79' 32+0' 266.3-0.3-19 ft
end9' 27+0' 216.3-0.3-45 ft
Versus average of 9' 05 min/mi

Posted from bimactive.com