Interesting week

This week was not the best training week but there are some positives. Last saturday Rico and I got out on the bikes for a 40 miler, Rico had to retire due to mechanical issues after 35 so i finished the last 5 solo. My first outdoor ride of the season, i felt ok but definitely weak. It would be nice to find some flatter routes around here. My computer wasnt working so I have no idea about pace, but thats Ok I rode purely on how i felt.

I made it to the gym Monday for a short run, 3.5 miles at 9:40 pace. Tuesday I went back but did some rowing and strength training. Wednesday I flew to San Fran for business so I didnt work out the rest of the week, I got back friday night, and didnt do anything saturday in advance of the Half-marathon on sunday.

Sunday I attempted, and finished the half-marathon in central park. I thought for sure that I would have to walk portions of the course given that I have not done any long training runs, but to my surprise I was able to run the whole course without any periods of walking. Granted I wasnt fast, finished in about 2:18, but speed wasnt my goal, I wanted to see if i could do the distance, I am happy with the performance.

My legs are VERY sore, but they will recover and I will start doing some longer runs in training, especially when I can run outdoors.

Back in the pool later today!

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Ricardo's California 70.3 Week #7 Training Jan 18th

Monday
Recovery Day

Tuesday
Foundation Run
4.5M / 40min

Wednesday
Tempo Run
4.5M / 38Min

Swim
1,750 yards / 45min

Thursday
Recovery Day

Friday
Recovery Run
3.0M / 30min

Saturday
Foundation Bike
38.0M / 2:25hrs

Sunday
Race Run
13.1M / 1:51hrs (net out 3min emergency bathroom stop)

Summary
Swim 1,750 yards / 45Min
Run 25.1M / 3:39hrs
Bike 38.0M 2:25hr

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Jason Training Update – Week of Jan 11

Monday – OFF

 

Tuesday – 1350 yard swim

 

Wednesday – 25 min run

 

Thursday – 1500 yard swim

 

Friday – OFF

 

Saturday – Snowboarding at Bromley.  30,000 vertical/49 miles distance.

 

Sunday – 1500 yard swim

 

Week Summary

Swim – 4350 yards

Bike – 0

Run – 25 min

Other – 30,000 vertical/49 miles distance of snowboarding

 

 

Snowboarding report:

 

Using a little strategy, I avoided the usual crush of people that inevitably go skiing on MLK weekend.  I picked Bromley because they don’t have as large of a complex of hotels surrounding the base.  It’s kind of ski resort that looks like it was stuck at the side of a rest area on highway (see the google earth map below).  I’ve been to Bromley before, and really like the mix of trails they have as well as the quick lift from the base.  Forecast was for sunny skies, and with the above freezing temperatures it was shaping up to be a great day given the mountain’s unusual southern exposure.  Unfortunately, the mountain was fogged in at the top during the morning although it did clear by early afternoon.

 

Arrival pics, looking up at the mountain (top half in the cloud), and the other direction towards Stratton.

 

 

Another day for the new Ride, here’s a shot of the board:

 

Was in line for first chair, and ended up getting 6th chair up the hill and 2 runs of first tracks with some real high speed carving.  Then it started to get a little more crowded, but being able to use the singles’ line the wait never exceeded five minutes.

 

Wanted to try some of their glades, even though I really struggle with tight, steep or bumped glades.  First up, Avalanche Glade.  Doesn’t look like it in the flat light pics, but a little too steep for me and ended up taking a nice header.

 

 

 

 

Back to some cruiser’s after that.  Here are some shots from West Meadow, including a zoom on the parking lot – full, but its not a gigantic lot.  That’s Stratton in the distance.

  

 

At this point the cloud cover at the top started burning off and got a few cool shots.

Sunset Pass.

 

Pushover:

 

Run Around:

 

Stargazer:

 

Corkscrew:

 

 

Notice the lack of people skiing on these trails.

 

Then I noticed some off map trees that were much lower angle.  I did several runs with these trees. 

      

 

6 hours and no breaks later my legs were fried.  Did just about 30,000 vertical and 49 miles in 24 runs.  Painted a path on most trails.

Couple of different angles from Google Earth.

 

 

 

Thanks for reading.

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Ricardo's California 70.3 Week #6 Training Jan 11th

Monday
Steady State Bike
10 min warm up
3 x 15min Steady state at 75% HR
5 min recovery between sets
5 min cool down

22.0M / 1:10hrs

Tuesday
Tempo Run
7.0M / 56min (pace between 7.30-8.30)
avg pace 8.0

Wednesday
2,000 yard swim

Thursday
Foundation brick
1hr Bike / 20 min Run
18.0M / 2.25M

Friday
Foundation Run
4.25M / 40min

Saturday
Foundation Bike
35.0M / 2hrs


Sunday
Long Foundation Run
10.0M / 1:30hrs

Summary
Swim: 2,000yards 45min
Bike: 75.0M / 4:10hrs
Run: 23.5M / 3:26hrs

Saturday's bike was the first outdoor ride with my new Felt B2. Didnt get many opportunities to stay aero on the bumpy and busy streets of Westchester. I was very happy with its climbing abilities.

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Rico & Marc's Training Route for Saturday

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