Thursday, March 26, 2009

Intervals

Today's interval workout felt really good.  Five 45 second intervals with 1 minute rest.  
5.0 (12 minute pace): max HR 153  = 76%
5.5 (10.54 minute pace): Max HR 183 = 91.5%
5.5 (10.54 minute pace): Max HR 186 = 93%
5.5 (10.54 minute pace): Max HR 208 = 104%
5.5 (10.54 minute pace): Max HR 193 = 96.5%

The last interval was only 30 seconds.  It made me a little nervous that my HR was going so high. My asthma kicked in on the intervals.  I see this as a good thing, because normally I don't workout hard enough on the treadmill or spin bike to spike my asthma.  This was a move to 45 second intervals from 30 seconds.  I took a few days off of work to just R&R after finals; yesterday was the first day I felt really good.  

Tuesday, March 24, 2009

treadmill run

Today's run actually felt good.  30 minutes on the treadmill.  Average HR about 68%.  I forgot to look at distance.  I took a few days of vacation just to R&R after finals.  I'm feeling pretty good.  

Monday
I met a friend at the worm for a short ride.  We rode for 1 hour 15 minutes.  The worm is always a good workout.  Max (89%)  172;  ave (72%) 139 (unfortunately I forgot to turn off my heart rate monitor until 12 minutes after we returned to the car).  It was a good ride.  I didn't want to over do it since I rode hard on Sunday.  The worm is never easy.  Lots of twisty trails with short climbs and descents.

also got in an upper body lift.

Sunday, March 22, 2009

Mountain biking

Sunday:
Today was the first day, since my last final (wednesday), that I felt human. I've been overly tired and have had a hard time recovering from the push through finals and the hectic work week.  I spent a few hours at the spa on Saturday and that helped.  Relaxing at a deep level always seems to help my energy level.  I also, ordered all my parts for a down hill bike, so I have that off my plate.  It will take a couple of weeks before I have the parts...should be a fun bike.

Today I joined 3 other riders out at Lake Sawyer for a mountain bike ride.  I worked hard.  We rested a bit early on but by the end, we were riding pretty steady.  Ave was 76 % of MHR; Max was 89% MHR.  The 76% seems low; but this includes any stops we made and we stopped quite a bit early on.  When we were riding I was above 85% all the time.  We rode for 2 hours 20 minutes.  It felt great to be on the bike.  My skills were great and I kept up with the rider in front of me.  Not bad for early season.  I was in the middle chain ring except for climbs.  

Friday:
I spent a little over an hour at the Colonnade working on jumping.  I was jumping well by the time I left.  It has been a couple of weeks since I've been to the park.  I really need to go every week.  

Thursday, March 19, 2009

Done done done

I finished my last final last night.  I have my MBA!  I'm done with classes!

Sunday, March 15, 2009

Down hill and true love

I participated in the speedy beaver's down hill women's clinic at Dry Hill in Port Angeles.  Ann offered to drive, so Jenn, Marizel,  Brandell and I all enjoyed our chauffeur's gracious offer.  It took 3.5 hours to get to Dry Hill and another 3.5 hours to get home.  I got up at 4:45am and managed to crawl in bed at 10:30pm.  I took the Nomad as my preferred bike and joined the beginner group (I didn't want the pressure of trying to keep up).  I decided being one of the best in a group was better than being the worst.  I think it was a good decision.  The first beginner trail we rode (white knuckle) was steep and muddy.  I rode most of it.  I walked a rock face that I had hoped we would go back and actually ride.  There was an eleven year old girl that rode almost everything that I rode...she was awesome.  Next was cakewalk (that is not what I would have named it).  I had a tough time keeping the Nomad's speed down without locking up wheels; thus there were many times I was riding too fast down some crazy steep and rocky trails.  

Our second run was on Limbo, this was more like cross country with some steeps and drops thrown in.  The drops were a bit much for my Nomad, so I climbed down them.  There were a few long wood bridges that I rode really well.  I handled the switch backs well and when we got to the last short steep section I decided riding it had to be better than sliding down with my bike which I did on the first run.  So I rode it and had a tough time keeping the bike in control, I almost missed a turn (went over the berm and then back over it again to get back on the trail) still carrying too much speed and almost missed the bridge (rode on the very far left of it).  It wasn't fun!  I had one fall during the day and it was on this run.  I had just come down a steep section and was still carrying a lot of speed.  I hit a thick muddy section and my bike slide out from under me.  I knew what was happening and just laid the bike down.  I came out of it unscathed.  

The next run,  Brook (our fearless leader) offered to let me ride her brand new Ventana El Cuervo (this was the first day she had the bike).  She is definitely my hero after letting me ride her downhill rig.   We rode Limbo again.  The El Cuervo has 9" of travel and was a pure joy to ride.  The amazing thing was it handled the switch backs effortlessly, and the braking was amazing.  I could ride the steeps as slow as I wanted.  I'm definitely putting bigger rotors on my Nomad!  I fell in love with the Ventana bike.  The difference between a great all mountain bike (my Nomad) and a true down hill bike was huge.  I had originally thought the Nomad would be my Whistler bike, but it is clear that it just isn't enough bike.  I felt so much more comfortable and safe on the downhill bike.  It was also great to ride a bike that fit me.  I wasn't sure that the downhill bikes came small enough for me.  I'm looking into ordering this bike (maybe as a graduation present from me).

Our last run we rode Limbo again and I was back on my Nomad.  I rode really well on the last run.  The El Cuervo had increased my comfort level and I was just riding much better.  By the end of the day (we only did four runs which was fine by me) I was really comfortable.  I want to go back to Dry Hill but not till I have a downhill bike.  The Nomad can handle this stuff, but riding it on a downhill course just increases the risk.  I'm better off having more bike under me.

Monday, Tuesday and Wednesday will probably be no workouts as I'm studying every spare moment I have.  Thankfully I've managed to study 3 days (4 hours each day) + most of Sunday.  

Tuesday, March 10, 2009

another day with no furnace

Furnace guy came out last night and got the furnace going again.  As he left he said "you should enjoy an evening of warmth" and that is exactly what I had.  The furnace was out again this morning.  The sucky thing is that if the furnace wasn't on last night, I would have left a space heater and the fireplace on; thus, the house wouldn't be cold this morning.  

Today was the first time in over 2 weeks that running hasn't been a struggle.  I only got in about 25 minutes + 5 minute warm up.  Max heart rate was 163 (81.2%).  I don't have a way to record average heart rate on the treadmill.  I had a lot of starts and stops so that I could blow my nose; but none the less it felt good to run.

Sunday, March 08, 2009

Sunday, March 8

Cosmos is clingy today.  I'm not sure what is up with him!  an update on Diana.  this has been a tough week.  I've had a cold since last weekend but it got really crummy late this week.  To add insult to injury, my furnace has been broken since Wednesday.  Thankfully I have a gas insert in one of the fire places and a decent space heater.  I've been running the gas insert 24 hours a day.  It has been keeping the family room about 60 degrees at night and about 64 degrees during the day.  The space heater has been shifting between the bedroom at night and the study during the day.  So although I'm not toasty warm, I'm not freezing either.  I've been dealing with this crummy furnace for 5 years.  I had the furnace installed in April 2004 and it has been nothing but trouble.  It sounds like the heating company is going to replace it as a lemon!  About time!

Workouts:  not much.  Today I decided to run.  I didn't have much energy, so I ended up walking for about an hour.  I hope tomorrow is better.

Tuesday, March 03, 2009

Today was a spin day.  30 minute spin with a 5 minute warm up.  I need to remember to isolate the workout from the warmup-cool down as far as heart rate info goes.  Max 78% Ave. 69% (with warm up and cool down).  I'm hoping that today is the end of my cold.  I came home from work yesterday and crashed for a couple of hours and still slept 7 hours last night...

Monday, March 02, 2009

Monday

Today was a 30 minute run.  I'm struggling with my heart rate monitor on the treadmill.  If I wear my polar than the polar and the built in treadmill heart rate monitor differ by 10 bpm. So I'm just using the treadmill on and it doesn't give me averages etc.  So I'm trying to stay consistent on the treadmill.  So here it is.  30 minutes.  125 average (63%) and 135 max (68%). Pace was 17.08.  I felt tired this morning and had to force myself to stay on the treadmill.  my mantra was "don't touch those buttons" of course I wanted to push the stop button or at least the down arrow button.  

Sunday, March 01, 2009

Sunday spin

Today's workout was a one hour spin.  Heart rate: 139 ave (72%). 150 max. (78%). I was feeling a little tired today.  I decide since I was not racing and I have a cold,  I'd stay indoors.