17 April 2012

Lake WA Blvd intervals | bike commute | treadmill run

Today I got it all in. I'm so totally multi-sport. In my mind.

This morning I met Ryan Dean and Greg Kauper and Ryan and I spent the whole workout chasing Greg. Greg was on his TT bike and feeling great while Ryan and I were on our rain bikes and I for one was whooped.

Greg wanted to get in two 20-minute or similar efforts and so after meeting these guys at the UW and rolling down to Lake WA Blvd it was game on.

Holy hate, my legs felt like dog doo as Greg disappeared in the distance… At first I was able to save some face by holding off Ryan but after about four minutes he caught me, passed me and I was so demoralized I actually sat up! Luckily that didn't last long and I resumed my effort but it was pathetic.

The effort lasted from just north of Starbucks on Leschi all the way past Seward Park, up the hill and down to the first stop sign after the summit. Adding that hill was a super idea but I was not liking it at the time believe you me. Here we rested for a bit, rolled south some more and then flipped a bitch and Greg promptly took off again.

At first I thought, "I'm holding him, I'm holding him!" but then we got to the first flat section of road and the gap started to form. Bye bye Greg. Bye bye Ryan. By the time we got to the top of hill and were descending to Seward I was seriously adrift once again.

But I felt marginally better this time. And I did not sit up. And I caught Ryan. Some face was saved.
Greg was on a serious roll today - I hope he has an excellent race this weekend. I was obviously not tapering or rested or warmed up. You know, all the things you need to do in order to perform well. :)
Here is the workout. Once again my max heart rate is insane (read: wrong). Not sure what keeps causing that? I'm also not convinced that I ever hit 180… I have not seen that number since the late 1980s. Once again it sure would have been nice to have power on this ride. Anyone want to donate a disk PowerTap hub to a worthy cause?

Here is the commute. It was beautiful and dry in the morning and wet and dreary in the afternoon but I said screw that and took the long way home anyway. Man, my prehistoric platform pedals sure are worn out…! Those things get slick when they are wet and I almost sent one of them spinning around back into my shin. That. Would. Not. Have. Been. Fun.

My run was all right. I did just a bit more than a cruiser effort so yeah for me.
Waking HR
Body Weight 12:00 PM - 179 lb.
Body Fat
Breakfast 5:00 AM - Odwalla bar, 2 Perpetuem Solids, water
Workout Food ride - large bottle w/1 tablet Nuun and 2 scoops HEED
Time of Day ride - 6:00 AM
run - 12:00 PM
Workout Type ride - intervals (2 x 20 ish)
run - endurance
Course run - treadmill, 1% incline
Time run - 30 min
Distance run - 4 miles
Pace run - 1 min walking to find the Fox Soccer channel, 4 min at 7:30, 25 min at 7:00
Equipment ride - Rain Bike
commute - Town Bike
run - Hoka Combo XT
Clothing ride - Sugoi shoe covers, Roubaix knickers, Craft long sleeve undershirt, heavy long sleeve jersey, wind vest, OR Gripper gloves, cap

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