Friday, June 29, 2012
Swim/Bike Brick
Swam 2000 and then headed out for a 36 mile bike ride. Kept heart rate in zone and felt pretty comfortable in arrow position for most of entire ride. Was able to ride with the Teton Mountains peeking up in front of me for the first half of the ride. Meet another Ironman Triathlete while swimming. She did Couer d'alene.
Thursday, June 28, 2012
1500 yds, Lap Swimming by skaas at Garmin Connect - Details
1500 yds, Lap Swimming by skaas at Garmin Connect - Details
I would have swam more, but didn't have the time.
I would have swam more, but didn't have the time.
30 miles, HR 139 by skaas at Garmin Connect - Details
30 miles, HR 139 by skaas at Garmin Connect - Details
Rode by myself. I started off at an easy effort, building as I went. The wind was blowing so it was easy to keep working hard. Hot and dry today. I drank 2 full water bottles and was empty with about 3 miles to go. I rode through a dust devil today, that was nasty.
Rode by myself. I started off at an easy effort, building as I went. The wind was blowing so it was easy to keep working hard. Hot and dry today. I drank 2 full water bottles and was empty with about 3 miles to go. I rode through a dust devil today, that was nasty.
Wednesday, June 27, 2012
9.75 Miles @ T street Beach
9.75 Miles, HR 154 by skaas at Garmin Connect - Details
Ran with Carmen and Amy. It was a nice day at the beach. Very little wind, plenty of sun. We only had water the first 4 miles, I was feeling dehydrated at about mile 8. I ran a little harder than planned, but I feel good now. It was nice to get into the refreshing ocean water after the run.
Ran with Carmen and Amy. It was a nice day at the beach. Very little wind, plenty of sun. We only had water the first 4 miles, I was feeling dehydrated at about mile 8. I ran a little harder than planned, but I feel good now. It was nice to get into the refreshing ocean water after the run.
17.27 Miles 1:09 HR 158
Rode from my house to my in-laws house. A lot of down hill, but some pretty tough up hills, at least for me. Felt pretty good, but it was hot. Stopped on one hill, could have made it, but it was still early in the ride and I wanted to save my legs a little. Nice quiet ride, not much traffic.
Ride to in laws house
Ride to in laws house
Stephen keeps asking for a race report:
Rock Cliff Tri- June 23, 2012
Swim: 36:03
T1 3:40
Bike 1:24:12
T2 1:26
Run 57:38
Total 3:02:56.
Swim- water was not as cold as expected. It seemed a little long but then again, swimming almost a mile is a long way. Hyperventilated a little but was pretty happy with my time. Trasistion was really close to the water so my transition times were good. T1 would have been faster but I was talking to Ryan. Felt good heading out on the bike.
Bike- it was a false flat. Looked flat but was really uphill. Very hard mentally. Thought I was going to quit because I couldn't go faster than 15mph. Thought it was the elevation. Then...we turned around! The down hill was fun. Really fast. Overall, I was happy with my bike time. T2 was fast.
Run- I felt great on the run. I kept my HR at about 160-165 throughout the bike and the run. Thats where I noticed the elevation. Ran pretty fast. It was HOT.
Early Morning Swim
6x500
Little chilly outside, but the pool was heated and there were 4 life guards on hand. Have never felt so watched. Met a nice guy named, Martin. Training for his first full Ironman as well, just happens to be Florida. Small world. Great way to start the day.
Tuesday, June 26, 2012
3 miles with 5 .25 mile intervals by skaas at Garmin Connect - Details
3 miles with 5 .25 mile intervals by skaas at Garmin Connect - Details
Ran with Carmen and Kevin. We ran a .5 mile warm up then ran 5 .25 mile intervals with .25 mile recoveries. I felt good, I ran a little harder during the intervals than I planned but it worked out. I was able to run at about the same pace during each of the intervals.
Ran with Carmen and Kevin. We ran a .5 mile warm up then ran 5 .25 mile intervals with .25 mile recoveries. I felt good, I ran a little harder during the intervals than I planned but it worked out. I was able to run at about the same pace during each of the intervals.
23 minute run
Ran with Becky today. Pretty fast pace, went 1.01 miles in 23:07. Kept my heart rate down for the first half, then pushed it the second..
25 miles, HR 129 by skaas at Garmin Connect - Details
25 miles, HR 129 by skaas at Garmin Connect - Details
Rode with Matt and John. It was hot and windy. I pushed for a while, trying to keep my HR around 140-150. The last 10 miles were at an easier pace. I wore my De Soto skin cooler top. It worked very well.
Rode with Matt and John. It was hot and windy. I pushed for a while, trying to keep my HR around 140-150. The last 10 miles were at an easier pace. I wore my De Soto skin cooler top. It worked very well.
Monday, June 25, 2012
5.6 miles, HR 147 by skaas at Garmin Connect - Details
5.6 miles, HR 147 by skaas at Garmin Connect - Details
Ran with Nathan. This was a swim/run brick. We swam for about an hour then ran for about an hour. Good run, nice weather, I felt great. I've had almost 2 days of recovery...nice.
Ran with Nathan. This was a swim/run brick. We swam for about an hour then ran for about an hour. Good run, nice weather, I felt great. I've had almost 2 days of recovery...nice.
Stephen's Totals for last week
Trained for a total of 14 hours and 30 minutes.
Swim: 3.75 miles, 12.5% of total time
Bike: 130 miles, 51.7% of total time
Run: 25.5 miles, 35.8% of total time
Hit all of my goals for the week, next week looking to swim 3.75 miles, Ride 130, and Run 25.
Swim: 3.75 miles, 12.5% of total time
Bike: 130 miles, 51.7% of total time
Run: 25.5 miles, 35.8% of total time
Hit all of my goals for the week, next week looking to swim 3.75 miles, Ride 130, and Run 25.
47 mile Sunday ride by kaasman at Garmin Connect - Details
47 mile Sunday ride by kaasman at Garmin Connect - Details
I left The house and meet up with Ethan near Warren Road. He flatted and was in the process of changing his tire when I got to him. We rode back to Lindenberger then back out to his truck at Searl Parkway. I rode home by myself.
The wind was crazy. Probably the wrong day to try out the new disc wheel insert. We both got blown around a bit. Overall it was a nice ride.
I left The house and meet up with Ethan near Warren Road. He flatted and was in the process of changing his tire when I got to him. We rode back to Lindenberger then back out to his truck at Searl Parkway. I rode home by myself.
Sunday, June 24, 2012
Saturday, June 23, 2012
Beach ride
Today I rode from the Yorba Linda Costco to the beach and back. A little under 50 miles. My neck hurt and my feet hurt but I was able to stay aero the whole ride. My feet felt better after I loosened my shoes. I rode with Matt, not much conversation today. We were only passed by one guy, on a mountain bike, wearing flip flops...he had a motor on the bike.
Friday, June 22, 2012
6 mile run in Irvine.
I'm coaching this weekend and had a little time to get in a 6 mile run. I forgot hr monitor, so I team by pace. Ran a negative split.
Thursday, June 21, 2012
190
Well, I made to 190. Hopefully only another month of weight loss then just hold there and let the training do the work.
24 miles, HR 136 by skaas at Garmin Connect - Details
24 miles, HR 136 by skaas at Garmin Connect - Details
Rode with Jeff and Matt. It was warm and windy today. I wore my "skin cooling sleeves" and they seemed to work once they got wet. We rode over to Nathan's house to pick up my new De Soto gear, then found a creative ride home. I felt good, I couldn't push it much, so I didn't, just up the last hill.
Rode with Jeff and Matt. It was warm and windy today. I wore my "skin cooling sleeves" and they seemed to work once they got wet. We rode over to Nathan's house to pick up my new De Soto gear, then found a creative ride home. I felt good, I couldn't push it much, so I didn't, just up the last hill.
We can race against Lance in September?
SUPERFROG Triathlon invites Armstrong to September race: http://t.co/GhtQ6fFV -- Lava Magazine (@LavaMagazine)
1 mile, Lake Perris by skaas at Garmin Connect - Details
1 mile, Lake Perris by skaas at Garmin Connect - Details
My gps is still really off, I think I swim way too slow for it to keep accurate measurements.
My gps is still really off, I think I swim way too slow for it to keep accurate measurements.
Wednesday, June 20, 2012
8 miles w/Nathan, HR 138 by skaas at Garmin Connect - Details
8 miles, HR 138 by skaas at Garmin Connect - Details
Ran with Nathan. We ran a 4 mile loop twice, stopping for water and Gatorade at the half way point. Just an steady paced long run. My legs felt good, I slowed my cadence down a bit the last 4 miles, but my HR dropped by about 10 beats per minute.
Ran with Nathan. We ran a 4 mile loop twice, stopping for water and Gatorade at the half way point. Just an steady paced long run. My legs felt good, I slowed my cadence down a bit the last 4 miles, but my HR dropped by about 10 beats per minute.
Big Bear
8 mile Big Bear Run
Felt so so slow, but worked on keeping my heart rate in check. Hills and altitude are not my strong areas. Feel good though :)
Felt so so slow, but worked on keeping my heart rate in check. Hills and altitude are not my strong areas. Feel good though :)
Tuesday, June 19, 2012
1800 yds, Lap Swimming by skaas at Garmin Connect - Details
1800 yds, Lap Swimming by skaas at Garmin Connect - Details
It took along time to warm up. Maybe my run took for out of me than I thought. I'm not going to ride tomorrow, just my long run.
It took along time to warm up. Maybe my run took for out of me than I thought. I'm not going to ride tomorrow, just my long run.
3 mile transition run by skaas at Garmin Connect - Details
3 mile transition run by skaas at Garmin Connect - Details
It was over 90 degrees while I rode and ran today, windy too. I tried to slow myself down but it was hard. If I was going to run, I was going to go that fast or I would have to walk. I only drank water during the run and ride, but I did have a box of Hot Tamales during the movie this morning (that's the same as a gel right?)
It was over 90 degrees while I rode and ran today, windy too. I tried to slow myself down but it was hard. If I was going to run, I was going to go that fast or I would have to walk. I only drank water during the run and ride, but I did have a box of Hot Tamales during the movie this morning (that's the same as a gel right?)
30 miles, HR 128 by skaas at Garmin Connect - Details
30 miles, HR 128 by skaas at Garmin Connect - Details
I rode with Matt. We took a new route today, mostly tried to find roads with less cars. I felt great, even in the wind the last few miles. It looks like I'm getting into shape/improving my fitness. It feels good
I rode with Matt. We took a new route today, mostly tried to find roads with less cars. I felt great, even in the wind the last few miles. It looks like I'm getting into shape/improving my fitness. It feels good
Monday, June 18, 2012
1500 yds, Lap Swimming by skaas at Garmin Connect - Details
1500 yds, Lap Swimming by skaas at Garmin Connect - Details
I was at the pool, so I swam. I had to dodge kids the whole time, but it felt more like a triathlon. I mostly just tried to work on my form.
I was at the pool, so I swam. I had to dodge kids the whole time, but it felt more like a triathlon. I mostly just tried to work on my form.
5.5 miles, HR 153 by skaas at Garmin Connect - Details
5.5 miles, HR 153 by skaas at Garmin Connect - Details
Ran with Carmen and Amy. I'm not sure how much this run helped me, it wasn't hard and it wasn't easy. I felt great, could have ran a few intervals, but didn't feel like doing any. I ate half a bag of gel blasts and a small bottle of water during the run.
Stopped by Amy's house after the run for a recovery brownie.
Ran with Carmen and Amy. I'm not sure how much this run helped me, it wasn't hard and it wasn't easy. I felt great, could have ran a few intervals, but didn't feel like doing any. I ate half a bag of gel blasts and a small bottle of water during the run.
Stopped by Amy's house after the run for a recovery brownie.
Well, I rode with Stephen for the first half and all alone the second half. I'm not sure if my Garmin can post the fancy link like Stephens, so here are my stats. 25 miles, 91:20 minutes, average of 16.4 mph and average heart rate of 154 bpm. I know that looks pretty bad, but if you compare it to last weeks ride, it looks great. Last week was 20.64 miles, 91:27 minutes, average of 13.5 mph and average heart rate of 159.
So I should definitely get the most improved ribbon this week.
I think I figured out the garmin connect thing.
http://connect.garmin.com/activity/190348844
So I should definitely get the most improved ribbon this week.
I think I figured out the garmin connect thing.
http://connect.garmin.com/activity/190348844
28.5 miles, HR 124 by skaas at Garmin Connect - Details
28.5 miles, HR 124 by skaas at Garmin Connect - Details
Rode with Jeff on the way out, met Ethan at the turnaround and he rode back with us. My legs felt great. We pushed hard a couple of times during the first half then an easy pace coming home. Perfect weather, no wind.
Rode with Jeff on the way out, met Ethan at the turnaround and he rode back with us. My legs felt great. We pushed hard a couple of times during the first half then an easy pace coming home. Perfect weather, no wind.
Sunday, June 17, 2012
Saturday, June 16, 2012
Stephen's Weekly totals
Stephen's Weekly totals
Swim: 3.6 miles, 2hrs 26min, 17.5% of training time.
Bike: 136 miles, 8hrs 15min, 57.8% of training time.
Run: 20 miles, 3hrs 37min, 24.7% of training time.
This is about the balance I'm looking for, I just need to ride a little faster to balance out the numbers a bit.
Swim: 3.6 miles, 2hrs 26min, 17.5% of training time.
Bike: 136 miles, 8hrs 15min, 57.8% of training time.
Run: 20 miles, 3hrs 37min, 24.7% of training time.
This is about the balance I'm looking for, I just need to ride a little faster to balance out the numbers a bit.
6 miles, HR 144 by skaas at Garmin Connect - Details
6 miles, HR 144 by skaas at Garmin Connect - Details
Ran with Carmen, Amy, Crystal, and Debbie. We saw a momma deer and a baby deer. Who knew there was that kind of wildlife in our area. There was very little shade on the run, but there was wind to keep us cool. I practiced a little run walk the last 2 miles. This was my longest week of training, my legs felt ok but I did start to cramp at times other than exercise. I got in over 14hrs of training. Me all goals, over 3 miles of swimming, 130 miles on the bike, and 20 miles running/walking.
Ran with Carmen, Amy, Crystal, and Debbie. We saw a momma deer and a baby deer. Who knew there was that kind of wildlife in our area. There was very little shade on the run, but there was wind to keep us cool. I practiced a little run walk the last 2 miles. This was my longest week of training, my legs felt ok but I did start to cramp at times other than exercise. I got in over 14hrs of training. Me all goals, over 3 miles of swimming, 130 miles on the bike, and 20 miles running/walking.
Friday, June 15, 2012
1800 meter, estimate. Open Water by skaas at Garmin Connect - Details
1800 meter, estimate. Open Water by skaas at Garmin Connect - Details
Swam with Nathan. This is probably my longest swim. A little chop and wind but noting too bad. I started to get tired and lose my form towards the end of the swim.
Swam with Nathan. This is probably my longest swim. A little chop and wind but noting too bad. I started to get tired and lose my form towards the end of the swim.
Thursday, June 14, 2012
90 Min Trainer ride
Rode
the trainer today. The number was still on my bike from the Big Rock
Tri so I'm guessing I haven't rode since then. It felt good. Got 90 min
in. Hopefully I will get a few rides in before Rock Cliff Tri next
week.
I also switched gyms to one with better swim hours and better day care hours so that should help up get to the pool more often.
Just bought our plane tickets. Thanks to Southwest for losing my bag and giving me $50 credit. We decided to go out on Tuesday instead of Wednesday. That way we can relax before the madness begins.
20 miles, HR 138 by skaas at Garmin Connect - Details
20 miles, HR 138 by skaas at Garmin Connect - Details
Rode by myself. It was nice to be able to set my own pace, but it is always a little harder when riding by yourself because you have less to distract you. I tried to keep the HR between 135 and 140 and the cadence between 85-90. I'm hoping that this will be close to race effort come time for the Ironman. Moderate wind from the south today.
Rode by myself. It was nice to be able to set my own pace, but it is always a little harder when riding by yourself because you have less to distract you. I tried to keep the HR between 135 and 140 and the cadence between 85-90. I'm hoping that this will be close to race effort come time for the Ironman. Moderate wind from the south today.
Your Flight for Wednesday, October 31, 2012
Los Angeles, CA - LAX to
Panama City Beach, FL - ECP
10/31/2012 - 11/05/2012
Confirmation #
4XBHBN
| Passenger(s) | Rapid Rewards # | Options |
| NATHAN KAAS | 00000221372130 | |
| DEVIN KAAS |
|
Depart
Oct 31
Wed
|
09:20
AM
Los Angeles,
CA (LAX) to
03:15
PM
Arrive in Nashville, TN (BNA)
|
Flight
#1687
|
Wednesday, October 31, 2012
Travel Time 7 h 55 m
(1
stop, includes 1 plane change)
|
|
06:05
PM
Change
 in
Nashville, TN (BNA)
07:15
PM
Panama City Beach,
FL (ECP)
|
Flight
#2984
|
|
Return
Nov 5
Mon
|
09:35
AM
Panama City Beach,
FL (ECP) to
11:30
AM
Arrive in Houston
(Hobby), TX (HOU)
|
Flight
#24
|
Monday, November 5, 2012
Travel Time 6 h 30 m
(1
stop, includes 1 plane change)
|
|
12:20
PM
Change
in
Houston (Hobby), TX (HOU)
02:05
PM
Los Angeles,
CA (LAX)
|
Flight
#2159
|
Flights
I'm glad Carmen was looking for plane tickets last night, she saved us hundreds of dollars. The sale ends tonight, for those who still need tickets. Oh, bike are only 50 bucks each way on southwest.
6.3 miles, HR 152 by skaas at Garmin Connect - Details
6.3 miles, HR 152 by skaas at Garmin Connect - Details
Ran with Carmen, Debbie, and Kevin the first 3 miles, finished with Kevin. I felt great the first 3 miles, a nice easy pace. My legs felt good the last 3 miles, but my body didn't want to go faster. I had 16oz of water while running. I've been trying to avoid dehydrating.
Ran with Carmen, Debbie, and Kevin the first 3 miles, finished with Kevin. I felt great the first 3 miles, a nice easy pace. My legs felt good the last 3 miles, but my body didn't want to go faster. I had 16oz of water while running. I've been trying to avoid dehydrating.
Wednesday, June 13, 2012
23 Miles, HR 130 by skaas at Garmin Connect - Details
23 Miles, HR 130 by skaas at Garmin Connect - Details
Rode with Matt. Normal wind from the south. I rode very conservative, trying to ride at an even effort. With the wind and the heat, it felt very dry out.
Rode with Matt. Normal wind from the south. I rode very conservative, trying to ride at an even effort. With the wind and the heat, it felt very dry out.
Fontana Days, NEW PR by 12 minutes by skaas at Garmin Connect - Details
Fontana Days, NEW PR by 12 minutes by skaas at Garmin Connect - Details
I didn't really know how I was going to do in this race. I tried a new training plan that focused on frequency and building weekly volume, not running hard. I had been very tired the two weeks before the race. I tapered this week, only running about half the miles I was running. The last 2 days I only drank sports drinks, no water. For breakfast I had a bag of Powerbar bites and a Honeystinger waffle. I had 1 gel an hour before the race and another 15 minutes before the race. I took water at all the aid stations. I had a gel at miles 6 and 10. My legs felt great, I didn't feel like I was working until mile 9. I was worried that I went out too fast, but I wanted to take advantage of the steep sections. I felt good until about mile 12, I only have about 8-10 minutes with my HR above 180, I should have paced the last 3 miles better. This is a new PR.
I didn't really know how I was going to do in this race. I tried a new training plan that focused on frequency and building weekly volume, not running hard. I had been very tired the two weeks before the race. I tapered this week, only running about half the miles I was running. The last 2 days I only drank sports drinks, no water. For breakfast I had a bag of Powerbar bites and a Honeystinger waffle. I had 1 gel an hour before the race and another 15 minutes before the race. I took water at all the aid stations. I had a gel at miles 6 and 10. My legs felt great, I didn't feel like I was working until mile 9. I was worried that I went out too fast, but I wanted to take advantage of the steep sections. I felt good until about mile 12, I only have about 8-10 minutes with my HR above 180, I should have paced the last 3 miles better. This is a new PR.
Pictures from Utah Valley Half Marathon
 |
| In the dark of the night, getting ready to get on the bus |
 |
| Before the race start |
 |
| My Pacer |
 |
| The proof |
 |
| Finishers |
 |
| Cutest picture ever! |
 |
| On the Podium. Good thing we know the race director or we would never have gotten away with this. |
Super slow run with Mom
Did a little recovery run with Mom this morning. She wasn't feeling so good so went pretty slow. My legs feel more sore now than they did yesterday.
Untitled by holliemae at Garmin Connect - Details
Untitled by holliemae at Garmin Connect - Details
Utah Valley Half Marathon
Here is the link to my race. What a great day. Ran like the wind.
Untitled by holliemae at Garmin Connect - Details
Untitled by holliemae at Garmin Connect - Details
Tuesday, June 12, 2012
2500 yds, Lap Swimming by skaas at Garmin Connect - Details
2500 yds, Lap Swimming by skaas at Garmin Connect - Details
Swam with Nathan. Pushed pretty hard tonight. It felt good.
Swam with Nathan. Pushed pretty hard tonight. It felt good.
"Flat Tire"
Subscribe to:
Posts (Atom)