I Du’d

September 27, 2013 — 3 Comments

This multisport thing is starting to grow on me.  The aqua part of triathlon is still looming ominous though; so I’ve been looking at duathlons of late.  I think know triathlon will come, just need to figure out how and when…and then make it happen.

Anyway, back to duathlon… Instead of doing my usual, Friday BRick this morning, I did a home version/distance of a sprint duathlon that I’m looking at for early 2014: run 2 miles, bike 10 miles, run 2 miles. I’m actually leaning toward the international distance (10k run, 40k bike, 5k run); but, with only about 1:20 max in the morning for my workout, the shorter distance worked better.

It was fun and, for my first “Du”, went great:

  • RUN 1: 2.0 miles @ 7:48 avg pace, avg cadence 96. TIME: 15:45 [Strava]
  • TRANSITION: 2:35 min
  • BIKE: 10.6 miles @ 18.6 mph avg, avg cadence 88. TIME: 34:09 [Strava]
  • TRANSITION: 1:40 min
  • RUN 2: 2.0 miles @ 7:31 avg pace, avg cadence 99. TIME: 15:12 [Strava]
  • TOTALS: Distance: 14.6 miles, Time: 1:09:24

I’ve programmed Friday’s as BRick workouts on my training plans, but I think I may weave SprintDus in the schedule…just to break things up.

Have a great weekend – I know I plan to!

Training Journal – 9/27/13:

  • Current plan: Foxy’s Fall Century Training Plan
  • Today’s session: 10/4 BRick  2/10/2 Short Du
  • Comments: See above…
In Bicycling, Duathlon, Fitness, Running, Triathlon , , , , ,
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9/26/2013 Training Journal (aka: Mini Roller Repeats)

September 26, 2013 — Leave a comment

This morning’s ride was deja vu…all over again…ten times:

09262013_minirollrrpts

The elevation chart makes the repeats look a lot more difficult than they were/are…  Though, after about five climbs, it was getting old.  On a few of the repeats, I switched from full-out riding/climbing to a lower gear/higher RPM to practice that aspect.

Oh, and I found a free counter app for my iPhone to help me keep track of how many repeats I’d completed…I knew keeping track in my head wasn’t going to happen!

Anyway, it was an “interesting” way to spend eleven of my 23 miles none the less…

Training Journal – 9/26/13:

  • Current plan: Foxy’s Fall Century Training Plan
  • Today’s session: 20-mile easy ride with hill repeats
  • Comments: I rode for 1:22:40 for 23.5 miles @ 17.1 mph avg & avg cadence of 82 [Strava]
In Bicycling ,
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9/25/2013 Training Journal

September 25, 2013 — Leave a comment
  • Current plan: Foxy’s Fall Century Training Plan
  • Today’s session: 8-mile easy run
  • Comments: I did 8.6 miles @ 8:28 avg pace, avg cadence 94 & a run time of 1:12:52. [Strava]

In Running ,
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9/24/2013 Training Journal

September 24, 2013 — Leave a comment
  • Current plan: Foxy’s Fall Century Training Plan
  • Today’s session: 20-mile easy ride
  • Comments: I rode for 1:22:16 for 24.4 miles @ 17.8 mph avg & avg cadence of 85 [Strava]
In Bicycling ,
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9/23/2013 Training Journal

September 23, 2013 — Leave a comment
  • Current plan: Foxy’s Fall Century Training Plan
  • Today’s session: 20-mile ride
  • Comments: I woke up about a hour before my alarm this morning (~0230) and decided to rest today. After yesterday’s 70-mile ride, I figured my somewhat stiff legs deserved a recovery day. I’ll be baaack on the road tomorrow.  [feel free to say the bolded text in your best Arnold voice]
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9/22/2013 Training Journal

September 22, 2013 — Leave a comment
  • Current plan: Foxy’s Fall Century Training Plan
  • Today’s session: 65-mile ride
  • Comments: I was doing good on time, so I extended and rode 70.4 miles @ 16.7 mph avg, for 4:13:32 & avg cadence of 86.  Unlike two weeks ago, Alum Rock Park was open today, so I did two hill loops through the park on the second half of the ride. [Strava]
  • Weekly mileage: Running: 7.33 / Bicycling: 139.5
In Bicycling ,
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9/21/2013 Training Journal

September 21, 2013 — Leave a comment
  • Current plan: Foxy’s Fall Century Training Plan
  • Today’s session: Rest.
  • Comments: Rest
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9/20/2013 Training Journal

September 20, 2013 — Leave a comment
  • Current plan: Foxy’s Fall Century Training Plan
  • Today’s session: 10/4 BRick
  • Comments:
    • BIKE: 10.54 miles @ 17.9 mph avg, avg cadence 88. TIME: 33:23
    • TRANSITION: 3:32 min
    • RUN: 4.08 miles @ 7:42 avg pace, avg cadence 98. TIME: 31:28
    • TOTALS: Distance: 14.62 miles, Time: 1:08:23
In Bicycling, Fitness, Running, Triathlon , , , ,
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Limited View

September 19, 2013 — Leave a comment

This view just caught my eye while flying home yesterday.

20130919-194448.jpg

Training Journal – 9/19/13:

  • Current plan: Foxy’s Fall Century Training Plan
  • Today’s session: 20-mile easy ride
  • Comments: I rode for 1:11:58 for 21.08 miles @ 17.6 mph avg & avg cadence of 86.
In General ,
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9/18/2013

September 18, 2013 — Leave a comment

Great one…

20130918-094301.jpg

Training Journal – 9/18/13:

  • Current plan: Foxy’s Fall Century Training Plan
  • Today’s session: Rest day…traveling home!
  • Comments: Rest
In Bicycling, Fitness, Running, Triathlon , , , ,
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