Workouts week of May 13 - LAST POST
No one is posting here anymore so I'm giving up on posting workouts. However, I did summarize my taper week workouts of week of 5/13 for my dad into an email so here they are below.
At this point the TTT is in the books and next up is 70.3 Kansas.
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Overall the taper week was pretty simple and I constructed it myself using elements from the EN plan plus what has worked for me in the past:
Monday 2200 yd swim (http://connect.garmin.com/activity/312295527). I repeated a workout that did last year the Monday before 70.3 Racine when I stumbled into a master's swim class at my DC health club. The main set is 6x100 on the 2:00 and you swim it as 75 on the 1:30 then 25 on the 0:30. Then 4x50 on the 1:00 really easy. Then 6x150 on the 3:00 which sounds really easy but you do it as 100 hard / 50 easy. It is quite a good workout and actually pretty similar to the EN taper-week workout of 150s.
Tuesday did a 1600 yd swim (http://connect.garmin.com/activity/312941943) followed immediately by a 30' run (http://connect.garmin.com/activity/312941939). A 2-a-day isn't really a taper-week move but based on my work schedule Tuesday evening was the only way to fit things in since I knew Wednesday would be a write-off. I did the EN taper-week swim that included 6x150(30) as 100 hard / 50 easy, and modified to do them on the 3:00 which gave a bit of extra recovery. On this swim and Monday's the paces were very fast, because of all the rest intervals and also because I pushed the hard intervals very hard. The "brick" run after the swim was good…I ran a steady pace to the lakefront from DePaul, then did 2x3'(2') hard effort on the path, then steady back to DePaul. It was getting dark and did not monitor paces on my watch. On downloading I realized I ran them extremely fast. But it was only 2x3'.
Wednesday was a disaster with work then I got home and had to pack for the race and put my race wheels and tires on, etc. My disc was still in the box from shipping back from Vegas last September. So there was a lot of packing needed.
Thursday I did a morning ride on the path to ensure my race wheels were all put on right, etc. The EN taper-week bike is an MS of 4x8' @z4 but given the first race was the next day (Friday) and Bruce was already on his way to my house when I went riding, I cut the ride to 50' and did 2x8'(2')@z4 then one more 8'@z3. http://connect.garmin.com/activity/313772862.
Then I quickly showered and got in the car for the TTT!!
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Monday swim – overall 2200 SCY, avg pace 1:32/100. Avg efficiency 36, 10 strokes/length. Took 1:00 rest between W/U and MS.
Warmup 300 – 1:38
MS1: 6x100 on the 2:00 as 75 easy on the 1:30, 25 hard on the 0:30. So about 25-30 sec recovery after 75 then about 8-10 sec recovery after each 25.
75's – 1:31, 1:32, 1:33, 1:31, 1:31, 1:31
25's – 1:20, 1:20, 1:22, 1:19, 1:20, 1:22
MS2: 4x50 easy recovery, on the 1:00 (~15 sec rest between each 50) – 1:27, 1:28, 1:29, 1:30
MS3: 6x150 on the 3:00, as 100 hard / 50 easy. So about 45 sec after each – 1:30, 1:31, 1:30, 1:31, 1:31, 1:32
C/D 200 – 1:37
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Tuesday swim – overall 1600 SCY, avg pace 1:30/100. Avg efficiency 36, 10 strokes/length. Took 1:00 rest between W/U and MS.
Warmup 250 – 1:36
MS1: 6x150 on the 3:00 as 100 hard / 50 easy – 1:33, 1:32, 1:31, 1:31, 1:29, 1:29
MS2: 10x25(15) as odds easy and evens hard
Easy 25's – 1:27, 1:24, 1:25, 1:23, 1:26
Hard 25's – 1:21, 1:19, 1:17, 1:20, 1:21
C/D 200 – 1:33
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Tuesday "aqua-brick" – overall 4.49 miles in 30:01, 6:41 pace. Avg cadence 90 spm, HR avg 165 / max 183.
- 10'(1') @6:36
- 2x3'(2') @ 6:15, 6:14
- 9' @6:33
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Thursday bike – Overall 50', NP 228, IF 0.898. Warmup of 10' easy/z1 then some short bursts at z5 to get the legs moving. Main set:
8'(2') @z4 – NP: 271 (IF 1.066), VI 1.01, HR 160/167, cad 86
8'(2') @z4 – NP: 268 (IF 1.057), VI 1.01, HR 166/170, cad 91
8' @z3 – NP: 224 (IF 0.880), VI 1.01, HR 152/158, cad 87
This is the "long run" I did on the Sunday of this week. My son raced the Rockford Marathon, and I ran the half as my long run for the week. I kept the pace pretty low for the first half (although the first mile was pretty fast), and then stepped up just a little at the half way, and then ran pretty hard the last couple miles. So I felt pretty good about keeping it as just a relatively hard long run.
I ran just under 1:30 in a real "race" a few weeks ago. Ran this one in just under 1:35. Amazing how much easier 5 minutes makes it. :-) This race was much warmer, but the course wasn't nearly so windy.
http://connect.garmin.com/activity/315557715