Wacky week.. I was not planning on going to Oregon until Thursday when I found out my youngest had an emergency surgery.. Yikes.. Fortunately he'll be ok and he's healing but quite a scare to be sure...
Swim - 4
Bike- 4
Run-3
Monday-
What a day!.. Sunny and *cool*
Bike- 2hr 20min on BG to Bothell (from Fremont)...Wiped myself out
Tuesday-
Run- 35min around Marymoor
Swim- 10x100 1.20-25/30 sec rest.. 200 w/up, then 500 pull (Mainset) then 500 pull c/d
Wed-
Swim-lunch swim, 200wup, 500pull, 3x400(6.25-30) done slow, bilateral breathing, 200 pull
Bike- 50min trainer ride, just spinning it..
Thursday
Run- 60min steady around Greenlake
Bike- Trainer, first 30min spin mod to Arena Rock (hells yeah), then Carmicheal dvd (threshold work) next 30min.
Friday
Traveling to Oregon then spent most of the day w/Kaale in the hospital as recovered from the appendectomy
Swim- At the wonderful (not) municipal pool doing multiple 200s on 30 sec rest until I got kicked out.. + 1000y total of pulling(w/up & c/d), then mix of drills, kicking.. Slow pool, they never use lane lines, so coming in around 3.05/200, but nice because it builds a heckuva lot strength. :)
Saturday
Run- 45min out in McMinnville, I froze, but good steady run either way.
Swim- Sherwood Ymca, good solid set..Close to 60min, 700y total of pulling, then mix of drills, kicking, etc. then 300, 200, 100 (4.45, 3.00, 1.26) s,m,f
Sunday
Bike- 1hr 40min... Yamhill.. weather looked promising to start, then got really cold.. Super pressed for time so had to cut ride short..
Monday, January 26, 2009
Tuesday, January 20, 2009
Week of 1/17
Quick Summary:
Swim-4
Bike-3
Run-4
Monday-
Swim: session, roughly 2000y: 4x200 on the 3.30, coming in at 3:05..Ramping swim in the last week has shoulders begging for mercy
Tuesday-
Run- 55min around South Lake Union. Was dry and not too cold
Swim- Set: LSD set (for this time of year), w/up 200free, 500pull, 3x400 30sec rest (6.20ish all), 200 pulling
Wed-
Run: 43min steady on BG to UW campus & back.
Bike: 60min steady, holding 180-200w.. new position feels good.
Thurs
Busy day.. had to truncate 1 wkout (bike)..
Swim= short recov session, technique focus, plus about 1k pull total, speed 5x100 @ 1.20 all.
Friday
Bike- 60min trainer; half base building/half threshold wattage work
Run- 32min easy
Sat
XC Ski- 90min skate at Cabin Creek.. Cruddy conditions, snow was mix of hard pack ice, pebble-y and just snow that hadn't been groomed on the hills.
Bike -55min on trainer, aero base builder.. Pretty tough eve session in light of having skated earlier.
Sun
Swim- Samena, outdoors. Pretty standard set, pulling front & back end of workout + 4x200 3.05-ish, some faster.. left shoulder noticably tight, most likely from dropping elbowing pull phase of stroke.
Run- Nice/easy run around Lakehills area just after swim, 54min
Swim-4
Bike-3
Run-4
Monday-
Swim: session, roughly 2000y: 4x200 on the 3.30, coming in at 3:05..Ramping swim in the last week has shoulders begging for mercy
Tuesday-
Run- 55min around South Lake Union. Was dry and not too cold
Swim- Set: LSD set (for this time of year), w/up 200free, 500pull, 3x400 30sec rest (6.20ish all), 200 pulling
Wed-
Run: 43min steady on BG to UW campus & back.
Bike: 60min steady, holding 180-200w.. new position feels good.
Thurs
Busy day.. had to truncate 1 wkout (bike)..
Swim= short recov session, technique focus, plus about 1k pull total, speed 5x100 @ 1.20 all.
Friday
Bike- 60min trainer; half base building/half threshold wattage work
Run- 32min easy
Sat
XC Ski- 90min skate at Cabin Creek.. Cruddy conditions, snow was mix of hard pack ice, pebble-y and just snow that hadn't been groomed on the hills.
Bike -55min on trainer, aero base builder.. Pretty tough eve session in light of having skated earlier.
Sun
Swim- Samena, outdoors. Pretty standard set, pulling front & back end of workout + 4x200 3.05-ish, some faster.. left shoulder noticably tight, most likely from dropping elbowing pull phase of stroke.
Run- Nice/easy run around Lakehills area just after swim, 54min
Monday, January 19, 2009
Illuminating article Re Sports Science
Good read, and worth mulling over.. How much "science" is there in "sports science"?
I've always suggested that given sample sizes of the so-called studies the results can't be evaluated properly when applying a statistical analysis.
http://www.sportscoachingbrain.com/sports-science-is-not-evidence-based-and-it-cant-be/
What I like (and agree with) here is that implicit in sport science is element of art, that is an understanding that even after you've collected, bench-marked and level-set you're still using intuition, historical context and knowledge of the athlete wholistically to make decisions about what and how to leverage training protocol.
I've always suggested that given sample sizes of the so-called studies the results can't be evaluated properly when applying a statistical analysis.
http://www.sportscoachingbrain.com/sports-science-is-not-evidence-based-and-it-cant-be/
What I like (and agree with) here is that implicit in sport science is element of art, that is an understanding that even after you've collected, bench-marked and level-set you're still using intuition, historical context and knowledge of the athlete wholistically to make decisions about what and how to leverage training protocol.
Saturday, January 17, 2009
Juha Väätäinen, Helsinki WC 1971, 10k & 5k (video)
'71 World Champs in Helinski.. Love the finishing kicks!
Friday, January 16, 2009
Week of 1/11
Quick Summary:
Swim- 4
Bike- 3
Run-4
__________
Monday- 1/5
Run- 42min mod/hard run around Greenlake
Tues 1/6
Swim- 200wu, 500pulling, (300,200,100), 200 pulling; all right around 1.30/100
Bike- Big Gear strength, 55min
Wed 1/7
Swim- 200wu, 500pulling, (300,200,100), 200 pulling, 1.30/100
Thurs 1/8
Run-
1hr 15min around Greenlake. First lap easy, second and third lap mod-hard
Swim-
200wu, 500pulling, (4x200 on the 3.30, coming in around 3.06-ish), 200 pulling
Friday-
Driving to Oregon
Run- 42min in Scholls area
Saturday-
Swim- 500pull, 300x3 (easy, 4.55) 30seconds rest, 200 pull
Bike- 1hr 40min in Yamhill county
Sunday
Run- 45min easy morning jog.
Bike- solid 2hr + ride in Yamhill
Swim- 4
Bike- 3
Run-4
__________
Monday- 1/5
Run- 42min mod/hard run around Greenlake
Tues 1/6
Swim- 200wu, 500pulling, (300,200,100), 200 pulling; all right around 1.30/100
Bike- Big Gear strength, 55min
Wed 1/7
Swim- 200wu, 500pulling, (300,200,100), 200 pulling, 1.30/100
Thurs 1/8
Run-
1hr 15min around Greenlake. First lap easy, second and third lap mod-hard
Swim-
200wu, 500pulling, (4x200 on the 3.30, coming in around 3.06-ish), 200 pulling
Friday-
Driving to Oregon
Run- 42min in Scholls area
Saturday-
Swim- 500pull, 300x3 (easy, 4.55) 30seconds rest, 200 pull
Bike- 1hr 40min in Yamhill county
Sunday
Run- 45min easy morning jog.
Bike- solid 2hr + ride in Yamhill
Wednesday, January 14, 2009
Sunday, January 11, 2009
Friday, January 9, 2009
Tuesday, January 6, 2009
Methow Valley Ski Rodeo- XC Ski Racing (Video)
I was out in the Methow Valley for skiing just after Christmas.. I did the 5k "fun ski" meaning, non-timed.. A good thing since I had no glide wax on my skis..
Either way, this is cool video of the folks (and kids too) that actually raced.
Either way, this is cool video of the folks (and kids too) that actually raced.
Monday, January 5, 2009
Two weeks worth of training updates..
Oh, it's pretty exciting isn't it...? Logging time in winter just to keep from "feeling" out of shape..
Ok, not really, but I did manage to stay active and not gorge myself on food, have kept the swim stroke up much better than last year when I was pretty much out of it by December..
Glad '09 has started, no more holiday excuses!
_________________________
Monday-12/15
Bike- 55min aero base builder..
Tuesday-12/16
Swim- Shoreline Y Swim.. Standard set for this time of year 300,200,100
Run- Ran around Lake Union.. 55min
Wed- Snow
Thurs- Snow
Friday-12/19
Off driving
Sat- 12/20
Light XC Skiing w/kiddos.. Classic style near Marymoor
Run- 30min Treadmill
Sun- 12/21
XC Skiing- 1hr + classic, Greenlake
_________________________
Monday- 12/22
XC Skiing- 1hr+, classic style, Greenlake
Tuesday- 12/23
Off, travel... Driving to Oregon
Wed- 12/24
XC Skiing- light skate skiing around McMinnville
Thursday- 12/25
XC Skiing- Hard skate at Mt. Meadows in powder,
90min
Friday- 12/26
Off, Travel to the Methow Valley
Sat- 12/27
XC Skiing- 6hrs skate at Mazama Lodge
Sun- 12/28
XC Skiing- 3hrs, Mazama area trails
Monday- 12/29
XC Skiing- 60min skate
Tuesday- 12/30
XC Skiing- Leavenworth 3hrs skate
Wed- 12/31
Swim- Shoreline Y, punched in short, shake off the cobwebs swim..
Thursday- 1/1
Run- 55min very slow run around Lake Union
Friday- 1/2
Run- 32min mod run to Marymoor & back
Bike- 55min aero base bldr; holding 200w.
Sat- 1/3
Bike- 60min on trainer while watching Kona '08
Sun- 1/4
Swim- Samena.. Not much of a set.. some pulling on the front end & cool down.. A few 100's, 150's, 200's all on 1.30 base & 30 sec rest
Bike-40min trainer ride, watching a bit of Fight Club while it snowed
Ok, not really, but I did manage to stay active and not gorge myself on food, have kept the swim stroke up much better than last year when I was pretty much out of it by December..
Glad '09 has started, no more holiday excuses!
_________________________
Monday-12/15
Bike- 55min aero base builder..
Tuesday-12/16
Swim- Shoreline Y Swim.. Standard set for this time of year 300,200,100
Run- Ran around Lake Union.. 55min
Wed- Snow
Thurs- Snow
Friday-12/19
Off driving
Sat- 12/20
Light XC Skiing w/kiddos.. Classic style near Marymoor
Run- 30min Treadmill
Sun- 12/21
XC Skiing- 1hr + classic, Greenlake
_________________________
Monday- 12/22
XC Skiing- 1hr+, classic style, Greenlake
Tuesday- 12/23
Off, travel... Driving to Oregon
Wed- 12/24
XC Skiing- light skate skiing around McMinnville
Thursday- 12/25
XC Skiing- Hard skate at Mt. Meadows in powder,
90min
Friday- 12/26
Off, Travel to the Methow Valley
Sat- 12/27
XC Skiing- 6hrs skate at Mazama Lodge
Sun- 12/28
XC Skiing- 3hrs, Mazama area trails
Monday- 12/29
XC Skiing- 60min skate
Tuesday- 12/30
XC Skiing- Leavenworth 3hrs skate
Wed- 12/31
Swim- Shoreline Y, punched in short, shake off the cobwebs swim..
Thursday- 1/1
Run- 55min very slow run around Lake Union
Friday- 1/2
Run- 32min mod run to Marymoor & back
Bike- 55min aero base bldr; holding 200w.
Sat- 1/3
Bike- 60min on trainer while watching Kona '08
Sun- 1/4
Swim- Samena.. Not much of a set.. some pulling on the front end & cool down.. A few 100's, 150's, 200's all on 1.30 base & 30 sec rest
Bike-40min trainer ride, watching a bit of Fight Club while it snowed
Thursday, January 1, 2009
I'm due for an update..
But in the interim this is so incredibly dumb I just had to post it...
I used to live in Portland, sometimes I wish I was back, but then I think about the folks who place "Keep Portland Weird" bumper stickers on their cars.. And I wonder if maybe I'm wound waaay too tightly to ever go back.
Of course the guy who thinks this stuff up is essentially not "with it" but anyway, please do not try this at home, and if you live in Portland and see an idiot chasing a streetcar look away as I'm sure one day one of these 'tards is sure to injure himself.
http://chasingthestreetcar.blogspot.com/
I used to live in Portland, sometimes I wish I was back, but then I think about the folks who place "Keep Portland Weird" bumper stickers on their cars.. And I wonder if maybe I'm wound waaay too tightly to ever go back.
Of course the guy who thinks this stuff up is essentially not "with it" but anyway, please do not try this at home, and if you live in Portland and see an idiot chasing a streetcar look away as I'm sure one day one of these 'tards is sure to injure himself.
http://chasingthestreetcar.blogspot.com/
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