Day 2

I did a 30 minute row today.  Didn't have much left at the end but I managed to negative split the whole thing.  

Holiday Challenge - Day 1

I did a 5000m row at a very slow pace.  I need to average about 3600m per day everyday until Xmas to complete the challenge.

  

Cranks giving

Thanksgiving morning I got my butt kicked by Spyder and his crew of MTBrs.  It left me with the taste of blood in my throat for a while after.  

Sunday Ride

I got out for 1:15.  6:50am start.  15 degrees.  Tried out a few new ways to stay warm and only my toes were cold. Stopped for a mid ride coffee break and watched the sunrising over fullersburg and salt creek. 

 

Stroke count

10/10 (hard,easy)

20/20

30/30

40/40

50/50

40/40

30/30

20/20

10/10

Recovery

I'm a little sore today.  

Easy 10 minute row

3x20 sec planks

2x10 push ups

Finally, I think I am ready....

I'm out of excuses.  Rowing machine is connected online finally after some great C2 customer service.  

Here we go:

2000m row for time

Here are the stats:

Sunday Ride

18 miles with a nice long coffee break at La Fortuna.  

Friday

4 x 750m

2 x 10 push ups

Tabata plank

Tuesday

I slept in but got this done at least

3 rounds:

10 push-ups

20 rows trx

5 pull-ups

30 sec plank(teddy kept climbing on my back)

Monday

WU

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(3 rounds of)

500m

20 push-ups

20 crunches

20 air squats

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Tabata Planks

Anyone out there?

Current weight 200lbs

Goal Weight 185lbs

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The plan to New Years:

C2 Holiday Challenge

MWF Row&Weights

TH Swim

SaSu Adventure

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After New Years:

MWF Swim

TH Row&Weights

SaSu Adventure

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Establishing a routine is my first short term goal.  Season Goals are under development.  

Chicago Triathlon 2009 Results

A little adventure ride

Here is a new way I might start showing my ride data:

The Race of Truth

I have started doing some time trialing to train for the triathlon now. Here is the data on them. The first one listed was into a brutal headwind the whole time. I was sore for 2 days after and was still feeling fatigued in the legs at the start of my TT today.

TT #1




TT #2





I averaged 22.1 mph in the triathlon 2 years ago, so I am pretty pleased with my progress so far this year. The Chicago course is faster than this course I am training on so I think I am at a stronger level of biking fitness. Hopefully that proves to be true on race day.

Open Water

I love swimming in open water.

You can get such a rhythm going that you can't get in a pool. I did 2 miles today at Ohio Street and it felt pretty good. One thing I learned for sure is that Big Shoulders is coming up soon and I am not prepared for 3 miles of racing speed!

Run

2 mile run today.

My ankle and foot felt much better after some time away. I think I am going to start training barefoot and see what happens. I just can't stop reading how it has helped so many people run pain free. We will see....

MINIKEGS are here

We did a 35 mile one way ride from South Haven, MI to Kalamazoo, MI on the Kal Haven Trail on Saturday. It was a really nice trail similar to the Prairie Path but the trail was packed much harder. I rode it fixed gear and got a nice leg work out in. We ended the ride by having a few beers at Bell's Brewery. We took home 3 minikegs of Oberon!

Tuesday

I did a 30 minute fixed gear ride around town to loosen up my legs after my big ride last night.

Swim practice:

400 free
20x50 kick on :50

800 free (10:22)

100 cool down

Monday

At about 6pm I was feeling a little antsy and needed to go on a ride. So I loaded the Moots up with 2 niterider lights (1W LED) and 1 cateye blinker up front and a rear light on the seatpost. I left around 6:45pm and decided to head to Batavia where I could refuel at Kline's and then head home. I made a few wrong turns on the way but did explore Blackwell which was pretty beautiful as the sun was setting. I got to Batavia after about 40 miles of riding, most of which was about 18mph. Sarah, Chris and little Jack were up watching the TDF coverage(about 9:15pm). I snagged a few granola bars and a rice crispy treat from there pantry, refilled my waterbottles and headed out for about 35 miles of dark trail riding home. It was fantastic! I had a few random wildlife interactions(skunk almost got me) and I busted up a highschool party outside of Wheaton. I got home around 11:45. It was my longest ride of the season so far.