Morning swim at empire of
400 choice
100 kick wb
200 kick ws streamlined
500 fr ws
400 pullbouy
200 fr hard (2:45)
500 pullbouy
200 fr hard (2:43)
100 easy
4x50 (25E,25!)
200 Br kick
400 easy with snorkle
100 CD
3500m
Off to catch the ferry over to Victoria. Staying with Marty, racing sat morning sooke road race then hangout rest of the weekend. fingers crossed the ferry doesn't run a ground.
Graduation on tuesday!!!
Friday, May 26, 2006
Solid Day
good solid training today, felt good and strong.
Morning hills up 2nd and tolmie to the lights on 4th with campione 5x
kept pace with John on all 5.
Rode up around UBC and then over to Stanley for a 15 min tempo ride with Paul and then headed home for lunch.
Short swim at empire of:
400swim, 100 kick wb, 100 kick ws, 500 pull ws
4x200 alt pullbouy/fr conc on high stroke rate on 3mins
(these felt great, bp was high with core and high sr felt fluent. all 4 on 2:38-2:40)
4x50 with band and snorkle (again bp felt great)
200 WD
2300m
Evening Run of 10min WU
5x strides
4xpond loop (starting at 1st bench NCW) 3:53,:50,:47,:48 with 2:15 recovery
2x strength with lunges
10 min CD with ice bath
Tired right now but good day, blog it.
Morning hills up 2nd and tolmie to the lights on 4th with campione 5x
kept pace with John on all 5.
Rode up around UBC and then over to Stanley for a 15 min tempo ride with Paul and then headed home for lunch.
Short swim at empire of:
400swim, 100 kick wb, 100 kick ws, 500 pull ws
4x200 alt pullbouy/fr conc on high stroke rate on 3mins
(these felt great, bp was high with core and high sr felt fluent. all 4 on 2:38-2:40)
4x50 with band and snorkle (again bp felt great)
200 WD
2300m
Evening Run of 10min WU
5x strides
4xpond loop (starting at 1st bench NCW) 3:53,:50,:47,:48 with 2:15 recovery
2x strength with lunges
10 min CD with ice bath
Tired right now but good day, blog it.
Wednesday, May 24, 2006
Back at Empire
Afternoon swim consisted of:
400 swim
300 kick various. (Snorkel works really well with no board streamlined kick, can really focus on body position)
500 pull with snorkel
2x100 8kip then 100 swim
3x500 swim (1st with pull bouy and paddles, 2nd free, 3rd with paddles) averaged 7mins taking it not hard but with some effort
200 IM to shake things up
300 cool down with snorkel
6x30s floating / tight core
3500m TOTAL
Ran just before dinner down Spanish banks
10 mins WU, 20 steady state (145-150 bpm), 6xstrides, 15 mins CD
Felt tired before the run, but its funny how once you get going sometimes you don’t feel the fatigue.
Tomorrow some hills with campione , should be a good push.
North Shore Tri
Woke up this morning and the legs felt a little empty, but eat a big breakfast, did some last minute adjustments to the bike and headed to north van.
Typical van race weather, heavy showers, mild.
Had a decent swim, drafted Valle for the first 600 or so, then passed and tried to push it. Came out in 9:15 for 740m about 40s down on McCartney and Jenkins.
Formed a group of three with Chater and Smith on the bike which we caught another guy to make four. The group was a little weak for me but I knew I couldn’t break away from it so tried to make the others work hard. Smith couldn’t pull very much but the other two did. We didn’t make or lose time on the leaders. Had to take the corners and transition easy as it was super slippery. The pack rode 29mins on a short 20k
Then the run, didn’t know how the legs would respond but had a quick transition and headed out. Amazingly with two days of bike racing the legs felt great! I “blew away the group” apparently from Blair, and had a 16:36 5k. Second fastest run split and good for third.
Overall really happy with the result. The running is coming along well. The cycle is strong enough. Swim needs to be still pushed. Making the chase group at nationals will be key to a good result.
Big dinner and max-relaxing.
Day 2 Enumclaw - Lay the Hammer down
Road race to finish things up today.
My cat had 64km with three times up the main climb of about 3km. Thats piddilly compared to the pros doing 140k with six times up the climb.
The race panned out well. On the second time up the climb, myself and another stronger rider broke away and attacked. We built up 2+ minutes by the time we got back to the base of the climb and then the show began. On the first pitch we matched each other. Then on the second, steeper pitch i made a move and he tried to get on my wheel but i picked it up even more and he couldn't hold it. I seperated myself from him and took the win by about a minute and a half. That earned first overall in the GC.
Should be able to move up a cat now.
Watched the cat 3 men, pro women and pro men race, well sort of. Jen and I were in the feed zone giving out bottles to the team. Very stressfull when the whole pack comes by and you gotta make out eeach rider and give him/her the right bottle.
After the pro men, packed out and made a run for the border. Traffic was better coming home and we made better time.
tomorrow we cap off the 3 day race weekend with the north shore tri.
My cat had 64km with three times up the main climb of about 3km. Thats piddilly compared to the pros doing 140k with six times up the climb.
The race panned out well. On the second time up the climb, myself and another stronger rider broke away and attacked. We built up 2+ minutes by the time we got back to the base of the climb and then the show began. On the first pitch we matched each other. Then on the second, steeper pitch i made a move and he tried to get on my wheel but i picked it up even more and he couldn't hold it. I seperated myself from him and took the win by about a minute and a half. That earned first overall in the GC.
Should be able to move up a cat now.
Watched the cat 3 men, pro women and pro men race, well sort of. Jen and I were in the feed zone giving out bottles to the team. Very stressfull when the whole pack comes by and you gotta make out eeach rider and give him/her the right bottle.
After the pro men, packed out and made a run for the border. Traffic was better coming home and we made better time.
tomorrow we cap off the 3 day race weekend with the north shore tri.
Day 1 Enumclaw - The little Runt takes Me
TT this morning around 9 was a good course. Not so happy with my time of 15:04. I don't think i took the corners agressively enough.
The crit in the afternoon was 25 mins and with 2 laps to go I broke away from the group but one little guy, and i mean little like as in 13 or 14 sucked on to my wheel and stayed there no matter how much i pushed out of the turns. On the last lap i made him pull a bit, but on the last straight he took me by surprise and blew away from me with a sprint to the finish. Being beat by an 8 year old as Scott put it wasn't so great but turns out he has grown up racing track so there is some excuse.
Here is the Painfull sequence of the little runt taking me at the line...
uh oh!
geeez!
feeling the hurt...
Watched the womens and mens pro crit in the evening. Man the pros are awesome. The acceleration some of them have is unbelievable. On the last lap the symmetrics team had 4 guys at the front and then let one guy go while clogging up the rest of the group. But this local legend guy responded and accelerated like i have never seen and chase the attack down, and took him at the sprint. Very exciting race to watch!!!!
Sitting first in the GC so far.
The crit in the afternoon was 25 mins and with 2 laps to go I broke away from the group but one little guy, and i mean little like as in 13 or 14 sucked on to my wheel and stayed there no matter how much i pushed out of the turns. On the last lap i made him pull a bit, but on the last straight he took me by surprise and blew away from me with a sprint to the finish. Being beat by an 8 year old as Scott put it wasn't so great but turns out he has grown up racing track so there is some excuse.
Here is the Painfull sequence of the little runt taking me at the line...
uh oh!
geeez!
feeling the hurt...Watched the womens and mens pro crit in the evening. Man the pros are awesome. The acceleration some of them have is unbelievable. On the last lap the symmetrics team had 4 guys at the front and then let one guy go while clogging up the rest of the group. But this local legend guy responded and accelerated like i have never seen and chase the attack down, and took him at the sprint. Very exciting race to watch!!!!
Sitting first in the GC so far.
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