TRI Week 05: Tuesday 2/28 - Spinning February 28, 2006
Posted by Amber D. Evans in : Cycling, Chico CA, Training Stats , add a comment"An old friend who hasn't seen me yelled, "Amber, You're skinny!" Ha, ha! That's a first!"
Context
City, State: Chico, CA.
Location: Chico Sports Club.
Course: Spinning Room.
Terrain: Mixed.
Time: 01:42:41.
RPE: 7 (hard-heavy)
HRR: 154-174 (Aerobic High)
HR(avg.): 164.
Tuesday, February 28, 2006
The Spinning Class
- High spinning, low gear
- Lots of 2's and 3's positions
- "Mashing" the high gears
- "Sits", "Stands", and others …
- 17 minutes - Easy-to-Moderate flats.
- 40 minutes - Intervals: 3 minutes of each w/1 minute recovery: seated hill, standing climb, jumps (4 count)
- 30 minutes - Sprint and speed work (110 rpm).
- 15 minutes - Endurance ride on flats.
Synopsis
- Upshot: The butt buster and crotch killer class makes for a great, tight feeling all day!
- Downside: Did you hear me mention, "crotch killer?"
- What I'm most proud of: My first day back to spinning/cycling wasn't near as hard as I thought it would be.
- What I would do differently: Take it up a notch, once I'm a little more into the groove and recovered.
Overall
An old friend who hasn't seen me yelled, "Amber, You're skinny!" Ha, ha! That's a first! I've NEVER heard anyone call me skinny. That word is used for everyone else, most definitely NOT for ME. It was crazy to hear my old friend yell that out, especially right after spinning class and I'm all sweaty in spandex. It was a great feeling, though. Without pause, I replied to him, "So I've heard." And it's true. In the past two weeks alone, it's been on the lips of many of my old friends that I'm seeing again around here in Chico, CA. But, that's not really the issue (although I'm tickled pink, no doubt.)
What is the issue … I have a century ride coming up in 9 weeks. Can I do it? Can I be ready in 9 weeks for 100 miles, including some grueling (think 45 minutes, 4300' elevation gain) uphill sections? It's the Wildflower Century ride starting in my little hometown, and a popular one for many Nor-Cal citizens. (I just want the jersey and the boasting rights! Ha, ha!) There's a catch, I haven't been cycling at all in almost three months. Egads! Is it possible? I had been running hills, and I've definitely been keeping up my cardio. But will I survive the ride? I've not done anything longer than ~60 miles before. I think I can do it (I'm almost certain that I can), but how well would I perform? Does it matter? I'm about to find out in three weeks when I test drive the course myself. Stay tuned …
TRI Week 05: Monday 2/27 - Swim (LSD) February 27, 2006
Posted by Amber D. Evans in : Swimming, Chico CA, Training Stats , add a comment"Achy arms feel good for a change."
Context
City, State: Chico, CA.
Location: Chico Sports Club.
Course: Pool.
Terrain: 25 yards; 70 degrees.
Distance, Time (Overall) & Time (Swimming): 3050 yards, 01:02:30, 00:59:28.22.
Pace: Avg 00:58.49/50y.
RPE: 6 (somewhat harder).
HRR: 143-173 (Aerobic).
HR(avg.): 160 bpm.
Monday, February 27, 2005
The Swim
- 750 yards - freestyle.
- 250 yards - freestyle.
- 500 yards - freestyle.
- 500 yards - freestyle.
- 500 yards - freestyle.
- 500 yards - freestyle.
- 50 yards - freestyle easy.
Synopsis
- Upshot: Lots of improvement in gliding through the water.
- Downside: It's wet and raining and the pool feels like the weather.
- What I'm most proud of: That I'm getting stronger and finding it easier to go the distance.
- What I would do differently: Concentrate even more on pacing and form.
Overall
Achy arms feel good for a change. I'm really proud of myself. I'm not really getting any faster, but I'm really focusing on my form and on slicing through the water. I'm trying to rotate and use my arms, hands, and lats to catch the water and push it past me. I am definitely finding that I'm not winded all the time, and it almost feels easy, so I think my form is getting better. I just wish it was more ingrained so that I could kick it up a notch. I want to go FAST. Or, faster, at least. I am lapping all the other swimmers there (seniors), so that doesn't count. One guy came in towards the end and I tried to keep pace with him, but he smoked me and he didn't even look like he was going fast at all. That's what I'm trying to go for! Go fast without looking like it. It's a little tougher than you'd think! 
A girl, her dogs, a sister, and some time to kill. February 26, 2006
Posted by Amber D. Evans in : Reflections, Chico CA, Training Stats , add a comment“Sam, Nova, and Truffle.”
Context
City, State: Chico, CA.
Location: Bidwell Upper Park.
Course: North Rim.
Terrain: Hilly; rocky.
Distance & Time: ~6 miles; 02:00:00.
Pace, Speed & RPE: 12:00/mi; 3.0 mph; 3 (light).
HRR: 134-143 (Aerobic Low).
HR(avg.): 135 bpm.
Sunday, February 26, 2006
Synopsis
- Upshot: Time spent outdoors, connecting with my sister, and
enjoying the company of two lovable dogs, all while “working out.: I
love it! - Downside: I was a bit tired from jet-lag.
- What I’m most proud of: That I didn’t skip anymore days, but I am glad to feel rested.
- What I would do differently: Absolutely Nothing!
Overall
Just a fun, simple walk with Sam
and my mom’s pups: Nova and Truffle. It was slow, steady, and went
quickly. The dogs were great and very well behaved. I couldn’t of asked
for more.