Friday, July 24, 2009

Training Week July 13 - 19, 2009

Very late on this one, spending most of my time with twitter and facebook these days.

Monday, Wednesday, Friday - 45 min lunch spin classes - nothing too hard.
Tuesday - GG Park Sprints - 2 hrs total
Thursday - Polo field tempo - 2 hrs total
Saturday - Polo field century - 105 miles - 5:00 total. 100 miles in 4:48:36
Sunday - 2:15 city/Presidio ride

Weekly totals - 11:15 riding, 2:15 spin classes - 13:30 total

Looking forward to racing again this weekend at Daimond Valley & Minden

Sunday, July 12, 2009

Training Week July 6 - 12, 2009

No racing for a couple weeks.

Monday, Wednesday & Friday - 45 min lunch spin class. Moderate intensity.
Tuesday - GG Park sprints - hard - 2:00 total
Thursday - Polo field tempo ride - moderate - 2:00 total
Saturday - 120 laps (80 miles) solo on the polo field track 3:43:17. Started easy, then picked it up. 20.5 mi. in 1st hr, 21.0 in 2nd hr, 23.0 in 3rd hr. 100 lap split was 3:04:13 - 4:00 total ride.
Sunday - 2 hr AM city ride - GG Park, Land's End, Presidio - did a few short hard hills.
1st ride on new SL2 module build.

Weekly totals: 10 hr riding, 2:15 spin classes, 12:15 total.

Friday, July 10, 2009

Training Week June 29 - July 5, 2009

I've been lagging on the training update.

Monday - In Louisville - AM rode TT course, then after lunch rode a lap of the RR course. A few moderate efforts. 1:30 total riding.
Tuesday - RR - 30 min W/U, 2 HR race - 10 x 4.8 mile laps (11:00 to 11:15 per lap), near the back for the 1st 2 laps, then moved up. Got away on the 7th climb, but caught by a small group. Cluster @ the finish, I followed 3 others who missed the turn, then turned around & finished 4th. Good for Roemer to make the right turn to the finish to win it.
30 min cooldown, 3 hr total riding. Great dinner with Hunter & Cale @ Z's Fusion
Wednesday - TT - start was delayed 2 hrs. - 45 min w/u - felt tired & not super motivated - 1:30 total riding. Finished 26th, over 3 min down on Lyman, but may have been the only guy in the 40-44 without a TT bike.
Thursday - Rest day at home.
Friday - Easy 45 min ride
Saturday - Rode to Mill Valley to meet up with Purple Patch group, & rode to Pt. Reyes Sta. & back along Hwy 1 with them. 5 Hr total ride.
Sunday - Off

Weekly totals: 11:45 Riding

Just heard Nats will be in Louisville again next year. I hate flying with my bike. =(