The pool doesn't open till 8am tomorrow but we will be there then for anyone interested in getting in a work out. Look for either Emily or I.
Hope you all are having a good long weekend.
Dean
Sunday, May 25, 2008
Thursday, May 22, 2008
Tonight
As mentioned earlier in the week I will not be there this evening. I am hoping you will all play well with others and get this w/o up on a board. Maybe we could designate Alan to be the whip cracker this time??
WU:
200 swim
400 pull
300 3-5-7 per 50m
Set:
6 x 300m descend times 1 - 3; build pace each 300 4 - 6. 10 sec rest
8 x 50 sprint on the 1.30
WD:
200 IM ez
Total 3300M
We have the bike room booked so feel free to use it if you want to get a spin in.......although with this nice weather it might be preferable to get in a nice ez run afterward.
Have fun and drop me a line if you have any questions.
Cheers,
Dean
WU:
200 swim
400 pull
300 3-5-7 per 50m
Set:
6 x 300m descend times 1 - 3; build pace each 300 4 - 6. 10 sec rest
8 x 50 sprint on the 1.30
WD:
200 IM ez
Total 3300M
We have the bike room booked so feel free to use it if you want to get a spin in.......although with this nice weather it might be preferable to get in a nice ez run afterward.
Have fun and drop me a line if you have any questions.
Cheers,
Dean
Monday, May 19, 2008
one more thing.......
My bike team Kelly Benefits/LSV is putting on the annual Bike Jam festival this Saturday at Patterson Park and are in desperate need of volunteers for races from 8am through to about 2pm. If you are around this weekend and able to help out for just one race please let me know and I will put you in touch with the volunteer coordinator.
This is always a great event and if you stick around for the Pro race you will see some of the top riders in the US hammering it out for an hour or so over the 1mile circuit!
This is always a great event and if you stick around for the Pro race you will see some of the top riders in the US hammering it out for an hour or so over the 1mile circuit!
Columbia
Well i think those of you that did Columbia yesterday did a little more than blow out some cobwebs! Some solid performances all around that everyone pumped out:
Alan smashed a full 2mins off his previous swim time - not too shabby mate - well on target for that fast approaching half ironman.
Ayesha blew 6 mins off her previous Columbia 1500m swim time to take 2nd in the mixed teams relay - shows what a few solid weeks of race specific training can do!
Congrats to McGrath for annihilating his previous course best by 8mins - he will be banging on the door of the elites if he keeps this up.
Nice job Ken on throwing down and attacking your first ever tri - let alone your first ever open water swim!
Saw Jason had a fantastic race - nice start to the season - hopefully the work front will be a little more settled and he can get some training time in with us soon!
Maya stepped out in her first triathlon also and pumped out a solid performance to finish with a strong run - I bet an ironman attempt is not too far off?!
I thought Jes was racing also but couldn't find her listed......
If anyone feels like a workout in the water later - the pool is open at Canton and apparently warmer in the water than out(I froze standing on the side...). the w/o is on the board but here it is just in case:
WU
400 ez
200 pull
400 alt 50drill/50swim
Set:
6 x 100 - descend 1-3; 4-6 with 10sec rest
3 x 200 - build pace w/10sec rest
6 x 100 - race pace w/10sec rest
WD:
200m ez
Total: 3000m
**As mentioned, I won't be there Thursday - I will post a workout and you can figure on having the person with the nicest writing put it on the board.
Alan smashed a full 2mins off his previous swim time - not too shabby mate - well on target for that fast approaching half ironman.
Ayesha blew 6 mins off her previous Columbia 1500m swim time to take 2nd in the mixed teams relay - shows what a few solid weeks of race specific training can do!
Congrats to McGrath for annihilating his previous course best by 8mins - he will be banging on the door of the elites if he keeps this up.
Nice job Ken on throwing down and attacking your first ever tri - let alone your first ever open water swim!
Saw Jason had a fantastic race - nice start to the season - hopefully the work front will be a little more settled and he can get some training time in with us soon!
Maya stepped out in her first triathlon also and pumped out a solid performance to finish with a strong run - I bet an ironman attempt is not too far off?!
I thought Jes was racing also but couldn't find her listed......
If anyone feels like a workout in the water later - the pool is open at Canton and apparently warmer in the water than out(I froze standing on the side...). the w/o is on the board but here it is just in case:
WU
400 ez
200 pull
400 alt 50drill/50swim
Set:
6 x 100 - descend 1-3; 4-6 with 10sec rest
3 x 200 - build pace w/10sec rest
6 x 100 - race pace w/10sec rest
WD:
200m ez
Total: 3000m
**As mentioned, I won't be there Thursday - I will post a workout and you can figure on having the person with the nicest writing put it on the board.
Sunday, May 18, 2008
Back @ Canton
Congrats to all those who did Columbia today. I heard there were some pretty nice performances out there today - nice way to blow out the winter cobwebs!
For all those who didn't race today - and those that just can't get enough punishment - we are on same time, usual place for the Monday AM practice. Canton opened, outside, yesterday.
See you at 6.00am...........
For all those who didn't race today - and those that just can't get enough punishment - we are on same time, usual place for the Monday AM practice. Canton opened, outside, yesterday.
See you at 6.00am...........
Friday, May 16, 2008
Who's In?
Who's doing Columbia this weekend?
If I head out there to watch, I want to look out for our peeps and support you guys!
GOOD LUCK TO ALL!
Wednesday, May 14, 2008
Thursday - Gunpowder again.........
So the plan at this stage is to meet out at Gunpowder again tomorrow. The weather report is iffy at best. I will post here by 4.30pm with a call on what we are doing if it is questionable.......
So far as agenda is concerned: lets plan on meeting at 6.15pm in the parking lot again. The focus will predominantly be on the swimming - we had little time for much else last week...........but if you are keen to try some transitions or check out your position on the bike I can help you with that.
I am definitely keen to get in a run afterwards again........
I am not positive but I think that even though the park closes at 8pm you can still get out through the automatic gate if we run a little long.....
If you need directions etc check last weeks post.
Again my number is 410-440-8410 if you are lost, late or just have any questions.
If we can it due to weather we will plan on a swim/run at Fort Ave............Back to Canton Monday.
Cheers,
Dean
So far as agenda is concerned: lets plan on meeting at 6.15pm in the parking lot again. The focus will predominantly be on the swimming - we had little time for much else last week...........but if you are keen to try some transitions or check out your position on the bike I can help you with that.
I am definitely keen to get in a run afterwards again........
I am not positive but I think that even though the park closes at 8pm you can still get out through the automatic gate if we run a little long.....
If you need directions etc check last weeks post.
Again my number is 410-440-8410 if you are lost, late or just have any questions.
If we can it due to weather we will plan on a swim/run at Fort Ave............Back to Canton Monday.
Cheers,
Dean
Sunday, May 11, 2008
Pool change
As you are all aware, the roof is coming off at Canton this week. We will meet at Fort Ave outdoor pool tomorrow morning - the water is warm, they have been open since May 1.
Thursday is looking like another open water/ transition tactics session at Gunpowder as a last minute tweak for all those getting ready to race Columbia next week.
Take it easy,
Dean
Thursday is looking like another open water/ transition tactics session at Gunpowder as a last minute tweak for all those getting ready to race Columbia next week.
Take it easy,
Dean
Wednesday, May 7, 2008
Gunpowder - Open Water
OK - We are all set for tomorrow evening. Em and Ayesha swam out there last night and have given it the thumbs up.......wetsuits are apparently advised but not essential.....
Lets plan on starting at 6.15pm. We will swim as a group and look to get in approx 45mins in the water. Then approx 30mins on the bike finishing with a 30min run. We will work through it all as a group until everyone is comfortable. We will go as quickly or as slowly through everything as you want. This is your perfect opportunity to ask and have answered all those questions regarding open water swimming, ins and outs, transitions, bike set up and overall race strategy. We will accommodate everyone!
If you want to bang out a continuous effort I will have a couple of "course" maps roughed up so you can head off on your own.
For those of you that have not been up to Hammerman before the google-earth co-ords are: 39°21'53.58"N, 76°20'25.11"W - we will stage from the northeastern most parking lot and swim south passing 6 piers to a turn around point that is approx 750m down stream. I figure we can utilize the loop road for bike and run efforts........
Directions: Hammerman -- From I-95 take exit 67A for Route 43 east (White Marsh Boulevard). Follow 43 to route 40 east. Turn right at the first light onto Ebenezer Road and follow it for 4.5 miles. The park entrance will be on your left.
I don't recall the park entry fee but it is minimal and you will likely have to pay it.
My phone number is 410-440-8410. Be sure to call me with any questions etc.
See you tomorrow!
Lets plan on starting at 6.15pm. We will swim as a group and look to get in approx 45mins in the water. Then approx 30mins on the bike finishing with a 30min run. We will work through it all as a group until everyone is comfortable. We will go as quickly or as slowly through everything as you want. This is your perfect opportunity to ask and have answered all those questions regarding open water swimming, ins and outs, transitions, bike set up and overall race strategy. We will accommodate everyone!
If you want to bang out a continuous effort I will have a couple of "course" maps roughed up so you can head off on your own.
For those of you that have not been up to Hammerman before the google-earth co-ords are: 39°21'53.58"N, 76°20'25.11"W - we will stage from the northeastern most parking lot and swim south passing 6 piers to a turn around point that is approx 750m down stream. I figure we can utilize the loop road for bike and run efforts........
Directions: Hammerman -- From I-95 take exit 67A for Route 43 east (White Marsh Boulevard). Follow 43 to route 40 east. Turn right at the first light onto Ebenezer Road and follow it for 4.5 miles. The park entrance will be on your left.
I don't recall the park entry fee but it is minimal and you will likely have to pay it.
My phone number is 410-440-8410. Be sure to call me with any questions etc.
See you tomorrow!
Monday, May 5, 2008
Monday May 5
Nice morning at the pool today........bet is was just as nice to sleep in also!!
Here is the session the hardy 3 committed team members got in:
WU:
Pyramid - 50-100-150-200-150-100-50 all ez swim
Set:
3 x 300 at 100m pace + 5sec (so if you swim 1.40 then you would do this on the 5.15 (3 x 1.45))
450 stroke drill - 50m 3 strokes per side, 50m 2 strokes per side, 50m 1 stroke/reg swim(3x thru)
200m for time
WD:
100 nice and ez
Total = 2450m **If you want to stretch it out and make it 3000m add 2 more 300s to the set
I will post info regarding Thursday's session at Gunpowder tomorrow night.
Cheers,
Dean
Here is the session the hardy 3 committed team members got in:
WU:
Pyramid - 50-100-150-200-150-100-50 all ez swim
Set:
3 x 300 at 100m pace + 5sec (so if you swim 1.40 then you would do this on the 5.15 (3 x 1.45))
450 stroke drill - 50m 3 strokes per side, 50m 2 strokes per side, 50m 1 stroke/reg swim(3x thru)
200m for time
WD:
100 nice and ez
Total = 2450m **If you want to stretch it out and make it 3000m add 2 more 300s to the set
I will post info regarding Thursday's session at Gunpowder tomorrow night.
Cheers,
Dean
Thursday, May 1, 2008
Morning's swim - 05-01-08
Nice session this AM..........if you couldn't make it, here is the workout:
WU -
300 swim
300 pull
300 3-5-7 breathing per 50
Set:
5 x 150 on 3mins ** sprint the last 50m of each
200 DPS pull
4 x 100 on 2mins. Descending times.
WD -
100 real ez
Total = 2350m
WU -
300 swim
300 pull
300 3-5-7 breathing per 50
Set:
5 x 150 on 3mins ** sprint the last 50m of each
200 DPS pull
4 x 100 on 2mins. Descending times.
WD -
100 real ez
Total = 2350m
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