could someone scrape me off the pavement?

I fell apart today...not sort of fell apart, more like "wasn't sure I could make it home" fell apart. I can say that now, but I never would have admitted it during the ride. Here's the stats for the day:

10am
:55 swim (2500m) -
100 swim/100 drill/100 pull/100 drill/100 swim warmup
1600 pyramid (2x50, 100, 150, 200, 150, etc)
400 straight cooldown
felt great, very smooth, consistent 20-21 strokes per lap, much faster than last week

11:30am
4:15 ride (70 miles) -
apt to mcgallaird's to PDC, 4 climbs, and back
No avg HR as I was splitting the climbs
pushed a bigger gear than I would have chosen most of the time, 1 gear up on the climbs as well
felt great until exiting the canyon, hung on until washington, and then the quads pretty much shut'er down. Only took in ~500 calories on the ride until mcgalliard forced me to eat some of his fig newtons during the last several miles (I hate having to ask for help). Obviously this wasn't enough, post-swim. I felt about like I did when finishing the bike during Buffalo Springs - I don't ever want to feel like that again.

McGalliard said we're burning about 3100 cal on those rides, mine might be more if he was figuring that for his weight instead of my extra 25 lbs. I also switched over to Accelerade today instead of Hammer - what was I thinking?

On the up side, the way up side, he's going to start coaching me and says I have ticket for some great things. His encouragement always goes a long way. I'm getting fired up just talking about it.

While I'm on, let me catch up on the week...

Sat 3.3.07 12pm
Brick -
:56 hilly ride (north of town) with a 20-30 mph north wind
Avg HR - 139
1:30 run with some good hills on coulter and 9th out to girl scout camp trails and back through medipark
Avg HR - 146

Fri 3.2.07
Rest day

Thurs 3.1.07 7pm
Brick -
:60 on trainer
15' warmup, 6'all out, 6'recovery, 2'all out, 2'30" recovery, 2'all out, 2' recovery, 2' all out, 1'30" recovery, 1'all out, 20' steady
:30 on treadmill
20' tempo, 10' cool down

Wed 2.28.07 8pm
:55 swim (2500m)
100 swim/100 kick/100 pull warmup
6x50m buildup
1x100m at projected pace
1500m (avg 100 - 1'47", 26'59" total)
4x50m drill, 100 swim cooldown

Tues 2.27.07 1pm
Brick -
:60 on trainer
20' warmup, 20' tempo (hr 143-149), 20' steady (hr 120-142)
:30 on treadmill
5' steady (7'30" pace), 5x1' hard (5-6' pace), 4' easy (7'30")

Mon 2.26.07 4pm
:60 bike
Avg HR - 124
Had to open at 3:30am, not extremely motivated, but wanted to get some sunshine. Had a swim planned, but the sun looked too inviting to pass up. Judging by the dead feeling in my legs, I probably should've chosen the swim.

That's a wrap...