January Recap February plans.

Recap

Swim 2:22:00 for 7400 yards (almost as much as all of last year!)

Bike 22:22:00 for 417 miles

Run 14:06:00 for 105 miles (24.5 a week)

7 days off

The beginning of the month was really icy and snowy so happy with the totals as my running and biking took a hit. Key workouts were 10x100 in 1:23avg on the 2 min. and a 100 all out in 1:15.

I was also able to get in 4 rides over 3 hours including one over 4 hours and one Z2 power and HR ride of 60 miles at 20 mph on the new bike. Neck still recovering but it was too fun. 

Had a duathlon and I went way too hard on the first run and bike and was in third overall and then faded to 9th. 24.5mph on a 3.3 mile leg dodging people and a decent hill thrown in. I think I can break through in the last event Feb 21 though. 

Main goals for Feb are to do another time trial to get numbers on the new bike now that I have some rides.  Really need to run at least 30 every week. After 30 the main goals are getting in some tempo, speed and maybe some long runs. Gonna try and take the weight down to 172 as well.  

The New Steed

I was able to pick up a size Medium Quintana Roo Lucero without a crank or wheels on Slowtwitch.  I have been itching for a Tri bike again now that we are out of Maryland and the 1 bike limit. I had to get a new seatpost but as you can see it gives a lot more options then the old style. Should be able to dial in a great fit. The frame is one of the lighter Tri ones around so it will be more then noticeably lighter then my Kestrel.
Specs
Zipp Carbon Vuka Base Bar and Extentions with Carbon Tektro levels and Lizard Skins wrap.
Zipp Alumina Clips (tons of adjustments though kind of a pain to change)
Dura Ace FD and RD along with brakes, shifters, and chain.
FSA Gossamer 172.5 cranks with 52/38 TT rings paired with a Sram 11-25 cassettte.
Fizik Tundra 2 Mtn bike seat with upgraded seatpost.

2014 Year in Review

2014 Year in Review
Swim 2 hours 27 min             8600  yards
Bike  287 hours 52 min          4811 miles
Run   75 hours 53 min           552 miles
1:14:00  weights
Total:     366 hours 12 min

Averages

1:00:00 workout per day.   

7:00:00 workout per week. 
Days off: 146

Weeks over 10 hours:  10

Weeks over 14 hours:    1

Biggest week June 21:31 March

Swim 165 yards per week. 716 a month

Biked 92 miles per week. 400 a month

Ran 10.6 miles per week.  46 a month

Triathlons: 0 completed

Duathlons: 1

Running Races: 2

Weight in Jan 173, Aug 187 end 181.

Well, another year of no triathlons. Moved to Utah this March and then got injured for the first time. Pushed too hard on the bike in the mountains after making too much of a change with cranks and cleats.  Took until Oct to get it figured out and it was pain to nothing right away after adding a small shim and most importantly Specialized brand show inserts when riding.   While in Utah my job was worth a ton if I did overtime and then I just didnt want to run in the evenings. Tried a couple times at 5 am but that was just not happening. Coupled with some family medical issues at home this year was as bad as last.   Did a duathlon in Denver in Dec and came in Top 10 overall with the 5th best bike on these numbers for the past two years is the hopeful thing to look at in the data.  Have a power test and renewed motivation under my belt. Now to just figure out how to get a medium size Quintana Roo tri bike so I don't sit up like a sail and waste 50 watts (about what I came up with from Strava files during the DU).