Krazy Kit Kat: Smooth Sailin'

Wednesday, June 10, 2009

Smooth Sailin'

Easy recovery ride along Marine Drive w/ the PDX Tri club. ...forgot how much fun social easy rides could be, it helps to be surrounded buy cool people.
No winds today - almost unheard of!
Max watts 359/ avg watts - 121 - true recovery folks
Max HR 159 / avg HR 131

Weekly Training Hours 2009

Oct 25th - Oct 31st 6 hours- 46% Run, 26% Pilates, 22% Bike, 6% Swim
Oct 18th- Oct 24th - 10 hrs - 35% Bike, 29% Run, 27% Swim, 10% Pilates
Oct 11th-Oct 17th -10 hours - 56% Run, 16% swim, 15% Pilates, 11% Bike
Oct 4th - Oct 10th - 15.75 hours - 50% bike, 25% run, 20% swim, 6% pilates
Sept 25th- Oct 3rd - 13.25 hrs - 50% bike, 23% swim, 21% run, 7% pilates
Sept 19th-Sept 26th -9.5 hours - 46% run, 22% swim, 21% bike, 14% Pilates
Sept 13th-Sept 19th - 13.5 hours - 46% run, 21% bike, 21% swim, 12% pilates
Sept 6th-Sept 12th - recovery week 2 - 11.5 hours - 55% bike, 21% run, 14% pilates, 11% swim
Aug 30th - Sept 5th - IMC RACE! - 14.5 hours - 42% bike, 37% run, 12% swim, 11% Pilates - IMC 12:01 21 AG out of 73. 765 OA 2595
Aug 24th-Aug 29th - Taper week 3 - 5.5 hours - 42% Pilates, 23% run, 22% swim, 13% Bike
Aug 16th- Aug 23rd - Taper week 2 - 9.5 hours - Run 31%, Bike 27%, Swim 26%, Pilates 16%
Aug 9th- Aug 15th - Taper week 1 -13.5 hours, Bike 41%, Run 37%, Pilates13%, Swim 9%
Aug 2nd - Aug 8th - 18.5 hours - Bike 48%, Run 26%, Swim 21%, Pilates 5%
July 26th - Aug 1s6- 15.75 hours - Run 47%, Bike 25%, Swim 20%, Pilates 9%
July 19th- July 25th - 21.5 hours - Bike 65%, Run 16%, Swim, 15%, Pilates 5%
July 12th - July 18th - 11.5 hours - Run 42%, Swim 30%, Bike 15%, Pilates 12%
July 5th - July 11th - 20 hours - Bike 63%, Swim 17%, Run 12%, Pilates 7%
June 28th-July 4th - 17 hours - Bike 47%, Run 30%, Swim 15%, Pilates 8% - Olympic *recovery* Race - 15th AG finish - 3:04:56
June 21st- June 27th - 11 hours - Bike 38%, Run 30%, Pilates 19%, Swim 14% HIM Race -2nd AG finish 5:44:19
June 14th - June 20th - 15 .25 hours - Bike 58%, Swim 20%, Run 12%, Pilates 10% Olympic Race - 4th AG finish - 2:26:39
June 7th - June 13th - 8 hours - Run 46%, Bike 22%, Swim 19%, Pilates 12%
May 31st - June 6th- 20.5 hours - Bike 58%, Run 19%, Swim 18%, Pilates 5%
May 24th-May 30th 16.25 hours - Bike 37%, Run 34%, Swim 21%, Pilates 9%
May 18th- May 23rd 16.5 hours - Run 35%, Bike 34%, Swim 22%, Pilates 10%
May 10th- May 17th 17.5 hours- Bike 50%, Swim 24%, Run 17%, Pilates 9%
May 3rd - May 9th - 12.5 hours - Run 38%, Bike 27%, Swim 25%, Pilates 11% - Sprint Race - 1st AG, 2nd WOA - 1:11:50
April 26th-May 2nd - 21 hours - Bike 50%, Swim 15%, Aqua Run 14%, Run 14%, Pilates 7%
April 19th- April 25th - 15 hours - - Fractured fibula-/recovery week - Bike 61%, Swim 15%, Pilates 9%, Aqua Run 9%, Run 7%
April 12th-April 18th - 16.5 hours- Fractured fibula - Bike 35%, Swim 25%, Aqua Run 21%, Run 12%, Pilates 7%
April 5th - April 11th - 16.5 hours - Fractured fibula-Bike 39%, aqua run 26%, swim 25%, pilates 7%, run 3%
March 29th - April 4th - 15 hours - Fractured fibula-Bike - 42%, aqua run 24%, swim 20%, pilates 8%, run 7%
March 22-March 28th - Recovery week - - Fractured fibula-13 hours - Bike 40%, Swim 25%, Aqua running 22%, Pilates 8%, Land running 6%
March 15th - March 21 - 15 hours- Fractured fibula- 40% Bike, 35% Aqua Run, 16% Swim, 10% Pilates
March 8th - March 14th - 13.75 hours - Fractured fibula- 54% Bike, 21% Swim, 16% Aqua Run, Pilates 11%
March 1st - March 7th - 13 hours - Fractured fibula-54% Bike, 18% swim, 17% Aqua Run, 8% Pilates
Feb 22nd- Feb 28th - 8.5 hours - Fractured fibula- 58% swim, 25% Bike, 18% pilates
Feb 15th- Feb 21st - 6 hours- Fractured fibula- 68% Swim, 21% Pilates, 11% Bike
Feb 8th- Feb 14th - 5 hours - Fractured fibula- injury - Run 52%, Swim 30%, Pilates 20%
Feb 1st-Feb 7th - 14 hours - Week 2 Build 2 - % of hours 44% Bike, 25% Run, 24%, 7 % Pilates
Jan 25th-Jan 31st - 13.5 hours - Week 1 Build 2 - % of hours; 37% bike, 33% Run, 23% Swi, 7% Pilates
Jan 18th - Jan 24th - 11 hours - recovery week - % of hours 36% Bike, 30% Run, 25% Swim, 9% Pilates
Jan 11th- Jan 17th - 14.5 hours - % of hours 44% Run, 33% Bike, 16% Swim, 7% Pilates
Jan 4- Jan 10th - 10.75 hours - % of hours 39% Bike, 38% Run, 15% Swim, 10% Pilates
Dec 28 08-Jan 3 09 - 10.5 hours - % of hours - 50.1% Bike, 31% swim, 18% Run
2008 - 509 hours - approx

Krazy Kit Kat

Wednesday, June 10, 2009

Smooth Sailin'

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