Heh..

Actually, you're close. It's 30 mins zone 5 at a cadence of about 70. This is a key ramp up and prep week for Rocketts Landing later this month.

I know you all missed these...

I'll be out tomorrow - weather dependent though. If the radar looks bad, back to sleep I'll go.

Gonna be a warm one- says it will be 81 at 4AM! Should be clear though.

Yeah, I'll be there. How's this for a workout:

3x 10 mins with 3 mins easy in between.

This should work out to be long loops where 10 minutes will take us to the northern u-turn and we can rest the 3 mins until we get past the stop signs where the silly police seem to be hanging out.

See you at 6:30 at the stop sign.

P

Sorry guys, still working tonight and the little guy's sick. There's no way I'm waking up. Have a great ride!

rockett's landing prep: lower volume, high intensity.

4 x 7 mins zone 5 with 3 mins zone 1

see you in the morning!

wow, that was wicked. nice big group this morning.

For Thursday (final ride before Rocketts):

Ok, 1 hour steady state. For real, this time. I know I often say steady state and it turns into sprints, but I'm going to stick to my plan this Thursday. Also, because of the run right after.

Since I bike over, I'm going to ride from 6:30 until about 7:10 at zone 1/2 (20-23 mph for me) and then switch to running shoes for

40 mins total with 3x4mins zone 5 built in and and 2mins zone 1 rest inbetween.

Come on out!

Good luck this weekend at Rockett's. And look out for the heat, it sounds wicked.

Bring that mid-Atlantic title back home!

Yeah, like Travis said, crush the course at Rocketts. Don't let the pesky triple digits heat slow you down. The faster you go, the sooner you finish!

And, the faster you go, the wind cools you down. :)

Go DC Tri!

And the same to you guys (and the other 14 or so DC Tri Club Members http://bit.ly/oXsi3S who will be destroying the Lake Placid course this weekend too. The cooler weather you'll have on Sunday will be $$.

Kick ass!

Rumor has it John Kerry was riding at Hains Point this morning... Did anyone see him?

Anyone trying to go fast tomorrow morning?

sorry, I'm out. gotta take the rest of the fam to the airport.

Hey folks,

Sorry I've been MIA recently and am posting so late. Having trouble finding those extra couple hours these days. I'm planning to be out there tomorrow morning though to do 2x15 mins (two short loops each)

See you out there!

I'll be there if someone can come to my house and drag me out of bed. I'll try to wake up on my own but the extra pressure would help.

Sorry for these late posts. Burnin the candle at both ends these days.

Tomorrow, selfishly, I have to meet contrators early so I'm going to start at 6 instead of 6:30. Here's the game plan--dont forget your shoes!

BIKING:
1 hour biking steady state with 2x 6mins all out. That should work out to 4 long laps: 1 warm up; 2 sprint the short lap part, cool down the rest; repeat 2nd lap; cool down.

RUNNING:
25 mins steady state (one short lap)

Hope to see you guys out there. If you show up at 6:30, ride backwards on the long loop and look out for me--black cannondale tri bike, DC Tri unisuit.

Hey folks!

Got a good one for tomorrow. My next race is age group nationals the weekend after next, so the nexy several workouts will be to peak for that race.

Tomorrow:
3x9mins where the last 30 seconds is supposed to build to "5% more than sone 5." Yeah, I'm laughing at this one too, I guess the point is to go really, really fast.

Then, a 40 min run.

Bring your shoes!

See you in the morning,
Patrick

I'm sure these late posts don't help too much, but here's the plan assuming I can get out of bed in the morning:

BIKE: 1x25 min interval starting after a warm up loop (thinking shorts loops will be the best way to keep the effort as steady as possible during the hard stuff)

RUN: 25 mins steady state (1 short loop plus a little)

Hope to see you out there!

If I had eaten any breakfast before the ride I probably would have lost it. That sewage truck was brutal.