Tuesday, April 24, 2012

Training - Week 12

Sunday, April 15th - Shelbyville Traithlon Series #4

This one ended in a photo finish...

Monday, April 16th - 1 hour recovery ride

Jennifer had a 1 hour easy ride, so we took a leisurely ride around and through Norton Commons.

Up in the distance is a sod farm, which is pretty cool to see. They had just cut and rolled some of the sod.

Jennifer and I joked about strapping some to our bikes to save our pathetic yard, but we definitely wouldn't be able to carry as much as our poor yard needs!

I was trying to get a picture of another cyclist who came flying past us, but he was already too far for my phone to pick up...

And of course, this is Norton Commons. This neighborhood is so cool, but I don't think I could ever live here -- I need some space and a big yard.

It would be awesome to be able to walk or ride to different shops and restaurants, though.

The houses are so awesome looking!

Wednesday, April 18th - 10 mile speedwork

Jennifer had another bike ride, but I had to get a run in, so we packed the car up and headed over behind Norton Commons again.

The road that runs next to the sod farm is a loop that's just a little over 3 miles, and it's not too hilly (there's a total elevation change of about 50 feet over the loop).

So while I ran, Jennifer did her ride and acted as my SAG wagon (support and gear wagon) -- that is, she handed me water and fuel as I needed.

The run started off pretty well. I did a 1.5 mile warm-up, gradually building my speed until I started into my speed miles. I ran 5 speed miles, all between 8:00 and 8:30, with half-mile recoveries in between before doing a 1.5 mile cool-down.

While I got them all done, I was really struggling with the last two. If Jennifer hadn't been riding alongside me, I definitely would have walked during the last speed mile.

Here are my splits with the speed miles highlighted:

And my pace:

After the last speed mile I just had to walk, but at least I got the speed miles in.

I'm not really sure why the run was so hard.

I think it has more to do with the heat and fueling than the speed or mileage, which is good. It was hot and sunny (Jennifer got sun-burnt while riding), and it didn't help that we went in the middle of the afternoon.

I really want to work on getting faster, and I think this shows that I need to pay more attention to the weather and my fueling if I'm going to get a good speedwork run in.

1 comment:

  1. Why do I look at the picture of me riding and immediately notice that my form sucks?! Gotta work on that!


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