Saturday, January 27, 2007

Run check point

It has been fun to “play” with the ergomo, Power, graphs, position on the Planet-X (my camera had a worse fate than me when i traveled to UK, so no photos yet). But i keep track of my run in a old fashion style…

 My play ground for the run is of course the “Estadio Nacional” a mix of flat and really hilly trails and 2 tracks for those that don’t know. I have for the past few years made my own courses around the place and clocked each one and then throw times into my training log. I have 3 different laps that takes around 7min, 10min and 15min, I am more interested in the longer one since it adds some hills and its freaking fun to run over there. I also only keep track of my Zone 2 zone 3 times especially the Zone 3. Like i wrote in another post, I’m not running longer than 1:40 right now, but that workout is tough, 30min zone 2 - 60min Zone 3 - 10min Zone 2, a simple but butt kicking workout.

Yesterday was that same workout and i had a go at the long lap since that course needs sunlight to be safe to run, and it was a quite good split, 14:07 when my ”PB” is just under 14min (somewhere last year before flying to Hawaii). It is quite fun to compare times season to season, 2 years ago i was just over 15min for the same lap. 14:07 its a good number i would believe for the season period. I will check my times through the years a post them later :D 

Posted by WCathlete at 21:33:37 | Permalink | Comments (16)

Sunday, January 21, 2007

Ride in the Park

The venue of the 2001 Cycling world champs is pretty darn close!!!! 10km from home and a good hilly ride with short steep climbs. The 2001 cycling world champs where held there, in MONSANTO.

 I was freshly out of an 3 week stay in the hospital after a pneumonia and i almost killed myself when the national teams where training in the course, I’m remember perfectly that the doctor recommended very easy workouts at no more than 120 heart rate…. i saw 197 a few times, AH. I know not very smart but hey, Ulrich and all the best cyclist in the world where there, and as a cycling fan i couldn’t loose the opportunity to ride with a few of themLaughing

 Anyway, i have been doing my Saturday rides over there, the goal of the workout is a bit simple, go uphill at Zone 3. Ill just throw the file over here to check the constant up and down of the Monsanto park. The intervals where merely to check the power avg during the hills.

Posted by WCathlete at 21:08:57 | Permalink | Comments (3)

Tuesday, January 16, 2007

2006 totals

a big increase of volume compared to 2005, the big diference was less rest weeks or easy weeks

 



2006 Total

km

miles

Hours

%

Swim

1281

795.97

387:26

29.8

bike

21790.4

13539.93

646:23

49.7

Run

3958

2459.38

266:30

20.5

 

 

 

 

 

total

26497.1

16464.53

1300:19

 

 

the 2005 year



2005 Total

km

miles

Hours

%

Swim

1066.7

662.81

326:27

29.6

Bike

17913

11130.62

536:28

48.7

Run

3456

2160.79

238:20

21.6

 

 

 

 

 

Total

22435

14021.89

1101:15

 

This of course is Year Total, not Season

Posted by WCathlete at 20:47:35 | Permalink | Comments (12)

Tuesday, January 9, 2007

my weakness

and what is this you may ask?
the best recovery food Cool

Posted by WCathlete at 21:45:30 | Permalink | Comments (3)

Thursday, January 4, 2007

Weird day (night)

Sometimes weird things happen. Today i woke up at around 1am and spent almost 4 hours fighting with bed sheets. Anoying to say the least… i ended up having breakfast at 4:30pm and had a hour of sleep before swim workout. I should never go back to bed, i woke up a bit trashed.
 
Anyway, i didn’t felt that bad during the day, and had my standard ride after swim and a short run at the end of the day with the kids of my triathlon club, Sergio Dias in the kids category of course.
 
For the ones that know the area, my standard ride is a 82km ride from my home to sintra, go around sintra mountain and then come back home. A bit more specific for the Google earth lovers (im one) the route is: Queijas,Carcavelos, Estoril, Cascais, Guincho, Malveira da serra, cabo da roca, Colares, Sintra, Estoril, Carcavelos, Queijas. Same profile as the post below, actually today i had the same workout with the difference of having 2 sets of 30min(15min low Zn3+15min High Zn3) instead of only 2X20min. Another difference from one week ago was that i was 6 min faster, AAH Laughing
 
Another Ergomo file below for the power freaks enjoyment..
 
 
Bed time, earlier today…….
 
Soundtrack while writing this: Telepop Music - Love can damage your Health    (HMMMMM)
Posted by WCathlete at 21:24:31 | Permalink | Comments (6)

Monday, January 1, 2007

2 weeks ago Sergio Dias (AKA hobbit) and Mario Raimundo came with a story of a dog that crossed the road coming from nowhere bla bla bla, and Sergio had to make a quick change of direction and hit Mario bla bla bla and Mario rear delarium broke in the spokes of Sergio’s bike. YEAH right, that is major BS they cant foul me with their lack of riding skills, its obvious that they made that up!!!
 
Another made up story is kamikaze squirls that hit the front wheel spokes trying to kill the rider. That one is very comon world wide too.
 


Now a White rabbit coming from nowhere running like crazy is a better and more plausive story. It happened to me today in my new year day ride… Freakin’A like jonny would say in all his french Canadian accent. BUT my riding skills are way better than the little man and i didn’t kill the poor bunny although he was almost squished by a car too. ill try to find the poor animal and shot a photo to prove that the white bunny actually exists.
 
have a great year…
Posted by WCathlete at 19:40:02 | Permalink | Comments (3)