Low intensity just doesn't have that certain something.

It's been difficult lately to resist the temptation to just stay home play GTA instead of going for a run. The dog requires me to get out of the house regardless and that is usually the catalyst for overcoming even the most extreme laziness.



Tonight that was good for 40 minutes of zone 3 jogging and even led to a 5+ hour hike last Saturday. Had never been to Lake Chabot before so that was worthwhile.

Is our triathlete learning?

A friend bought me a copy of Joe Friel's The Triathlete's Training Bible.

Funny how I finally found time to start reading it when the TV was not available. Have read about 70 pages so far. Pretty interesting. Notable items:

1) the split in % of fat/carb burning at different intensities. Looks very useful for planning a long workout where you will exhaust your carbs at some point.

2) the 80/20 rule for gain from working out shows that you get the most bang for your buck working out 3-5 times a week. I like to see that since going over 5 times a week would be difficult for me to schedule.

3) your body produces HGH when you a) work it hard and b) sleep. There have been other benefits to splitting long workouts into 2 per day that I've heard of but that is a new one.

4) One of the keys to being able to use the book for successful training is being able to feel your effort level and grade it on a scale of 20 values. This worries me that I may not be able to make training plans based on this because I think it is tough already telling which of the 5 more traditional HR zones I might be in. 5-8 levels of feel is about the most I think I can distinguish. Maybe there are only a few critical thresholds and being able to tell them apart will do.

More than 48 hours. 96 at least.

Relatively long bike ride today. 2.5 hrs moving time over 34 miles. 5 large climbs (4000 ft climb total). Managed to keep it close to aerobic limit except for the first climb which is 2 miles of >10% grade. (According to the Forerunner I hit 48mph today descending this just tucked in and freewheeling.)



All of which makes a beer taste mighty good.

No TV for 48 hours. The horror.

The DVR has suffered a major malfunction. Couldn't watch the hockey game after work. New unit being shipped. 2 day estimated delivery time.

Might wind up getting in a bonus swim session tomorrow night because of it. Then again it being Friday I may go to happy hour instead.

Had a good aerobic run tonight though. Strangely warm (about 70) for November 12 at 8PM, long after the sun has gone down. Barely even needed the LED headlamp.

First spill of the headlamp running season

The dog was wading into a puddle for a drink and I was paying too much attention to calling him out of it and not enough attention to my footing. At least this time I realized it was inevitable early enough and rolled and was able to jump back up and keep running.

There were a couple of nutty people starting a bonfire in the middle of the trail about a mile into the park. Not recommended. Nights with a full moon bring out more than just the folks who are willing to run or mountain bike after dark.

Here's the loop. Have probably done this 150 times by now.

More like it.

This afternoon however it was sunny and warm enough to be t-shirt ride weather.



Nice pace overall. Mostly aerobic. Good length at 90 minutes. Not bad considering that a 2am emergency call from work kind of spoiled my beauty rest.



There was one section of road that had been chewed up with an industrial grinder as part of prep work for resurfacing. It was so bumpy that my tail light shook loose. The rubber sleeve compression thingy got lost. Nuts. Now I have to find another one.

Moving speed average of 15.4 might be a best for our relatively hilly rides.

Pity the poor californian

Last night, riding the roadbike at about 7 pm, several hours after dark here in post DST November, it was too cold to ride in a t-shirt. Even when I was warmed up. At least on the easy fast bits. It has to be 55 or lower to wear a jacket when I'm running. Looks like 60-65 is about it for biking. Hopefully my running jacket can do double duty.

Quiet week on the fitness blog

Politics trumped it all. Although I did sneak out in the middle of the election returns for a quick run. Still keeping the distance short these days to take it easy on the knees. So the DVR buffer hadn't even filled up before I was back home watching the late returns come in.

The rain kept me off the roadbike this weekend but if it stays dry the rest of the week I should be back to 3 sporting again.