A little bit of speed work January 22, 2006
Posted by clayton in : workout , add a commentToday, I woke up at 5am and sat around. After 30minutes of sleep-sitting, I finally got my lazy a** off the bed and decided to go for a ride. By the time I went out the door, it was like 7:10am or so. Really have a problem waking up in the morning. I had a swim in the afternoon.
The ride: Not a LSD ride, I went short just to see how fast I could go without giving it my best shot. My plan was to keep my average speed above 30kph by keeping my cadence high too. I went out the door and it was still a bit dark outside. I had a hard time checking the condition of the road so just rode safe and slow until I got to a bright place, the road was a bit damp at some places but mostly dry. The first half is a slight uphill most of the way and my average speed is usually around 25kph even on the flats I only go 28kph. Today, I went at 35kph and really freaked myself out. Compared to every other ride, it's obviously over pace but this is when high cadence comes in, I was no where near tired. I guess comparing isn't much to think about. The way back was just the usual ride. 1st half: 40'43, average speed 29.2kph, average cadence 84rpm. 2nd half: 40'54, average speed 29.7kph, average cadence 86rpm. I forgot to push the lap button for the first half.
The swim: Swam a total of 3500m. 200m warm up, 50m*8 kick sprints (1:30), 25m*8 individual medley kick sprints (0:40), 50m*8 pull with pads (1:00), 25m*12 individual medley pull (0:40) 50m*8 swim (1:00) and then a 1500m time trial (31:00, horrible!!! PLEASE keep in mind that it happened after the speed training, hehe). I got two cramps on the same leg during the swim and after, I had one cramp for each arm, the back of my shoulder, hehe, it was a crampy swim. 100m cool down after all that.
Tomorrow: Ride with the triathletes, yay!!! Gotta go to bed, I'll think about what I'll do after that when the time comes…Good night!!!