Today's AAA - Sunday run all done- spring returning to the UK at last 2xmile Z4 and 2x0.5mile intervals @ 7:00m/mile
Had a huge shock when I retread the instructions - remaining time done at MP Z2.... Errrr for me that was 4 miles at 7:30 pace.. This certainly didn't feel like a sustainable marathon pace when my z4 pace is only 30 secs quicker.. Have I missed something? Or is this (like the bike sessions) train hard, race easy?
10 miles total, 1hr 20. Looking forward to hearing about everyone else's weekend sessions... Where are you all???
I did today's run earlier today and it included 2X1 mile and 2X0.5 mile Z4 intervals with the remainder at Z1 and I hit all the Z4 intervals at 7:20 or 7:19. I extended the run to 1:35 and covered 10.89 miles. I was a little anxious about the run because I've been dealing with vertigo for the last couple of days and when I started the run I did get a little dizzy but that cleared up after about a 100 yards. After that the run was really nice and effortless except for the heavy rain and wind during parts of the run. It did do a good job of keeping me cool though. ;-)
@mark - well done for getting out there glad u are feeling a little better
Rejigged the plan this week due to work.... Was going to do Tuesdays bike yesterday but was absolutely knackered from the weekend so binned the whole day and went to bed at 9. Ran today nice 3x mile intervals at z4... Felt soo much better after an early night and I don't feel guilty at all Swim tomorrow and then back on plan.
@ Graham, sometimes a day off is just what the doctor ordered both mentally and physically.
My bike today as a 3X15' Z4 sufferfest ride. I hit 240 NP for the first two and 239 NP for the last one, which translates into a 0.99 and 0.98 IF respectively. The new FTP numbers are taking some time to get used to but I do think I'm getting there. Maybe someday it will be easier but then I'll probably have to retest and set new goals.
Back on the bike this evening, felt sluggish, toughed it out for 20 minutes, target was 128, averaged 132, so I must have done something right. Running the 100% Irish For The Day 10-miler on Saturday, so far looks like it will be a lot warmer than the 5K I did last month!
Definitely getting faster. This week's long run with 3 X 1 mile intervals was the same WKO as last week. I made the intervals harder adding more uphill and held my marathon pace for the final 5 miles. My miles went from 12.7 last week to 13 this week.
My schedule has been a bit whacked out, did tuesdays run yesterday (bounding uphill). is it just me, or did that absolutely kill everybody elses glutes?
I hear your Steve! That uphill stuff is absolutely killing my calves ... I need to be very carefully to no destroy them there as there's another workout planned for this day
I had a rather long chore to do today before I could get my ride in and that was to replace the hot water heater. It's located in the basement so that meant that my wife and I had to get the new one down there and the old one out. Going down was somewhat easier than going up but not by much. I finished the job at 3:30 and got ready to ride.
I'm in the bike focus plan so my bike today was 14X1' (1') at Vo2 and then the rest of the two hour ride at Z3. I did a full 20 minute warm up since I was starting with the Vo2 intervals and I had been working in weird positions all day. The intervals were manageable but the ones in the middle were a little on the low side. All in all those felt good. Then I started into the Z3 work and I was watching the clock from the get go. I had put the IMUK real course video on so there were lots of hills which made the pacing and keeping a steady pace a little difficult. I did pretty well though and managed a VI of 1.01 for the one hour of Z3. It was tough though. My legs were complaining quite a bit by the end. Here are the numbers (my Vo2 from testing is 310 which is 1.28 of my FTP not 1.20).
It was gorgeous here today and I didn't want to waste it by doing my ride today on the trainer so I headed outside on my roadbike for a post work workout. It was great! My wko was 3X15' (4) FTP intervals. It's so different doing it outside than on the trainer. I thought that my VI would be way off especially since I did a rolling course and I dropped the chain during the second interval. I got the chain back on without stopping and that interval ended up with a VI of 1.01. The other two were 1.00. I was very surprised. If I can only execute the Vineman like that I'll be really happy. The IF for the three were .0.97, 0.95, and 0.96. Not too bad for being on the road for the second time this year and the first time on the old bike for a while.
I was happy to switch over to the VO2 6 x 1.5 min intervals today, just for the change from the longer Z4 workouts in the first 4 weeks of the GF plan. Hit my intervals with IF's of 1.15-1.17 and still had enough left over for the Z3. Topped the day off with an hour skate ski at a wopping 7 Celsius! Just another beautiful day in the Yukon!
Had to miss the 10-miler, thanks to a vomiting dog (she's fine, bad stomach bug). Went up to the cabin and hiked the 2 miles out and then 2 miles back to the Ice Caves outside of Cornucopia, WI. Just beautiful!
Ran a 5K on Monday, through puddles that felt like lakes, and just so happy to be back outside running! Nothing stellar, just happy to be back outside (I think a 10:00/mile pace? I had to dodge some snowbanks and run on the street in a few places).
Swam tonight, my pace is improving from that horrid 2:49/100 to 2:40 as an average. How do the rest of you swim so fast?
Comments
200 yard WU/Freestyle, 100 yard pull buoy, 50 yard kicking with fins/side stroke.
1000 yd TT in 28:13, avg 2:49/100 yards. Hardly IM pace, but it's a start, and my baseline is set - can only get faster!
2xmile Z4 and 2x0.5mile intervals @ 7:00m/mile
Had a huge shock when I retread the instructions - remaining time done at MP Z2.... Errrr for me that was 4 miles at 7:30 pace.. This certainly didn't feel like a sustainable marathon pace when my z4 pace is only 30 secs quicker.. Have I missed something? Or is this (like the bike sessions) train hard, race easy?
10 miles total, 1hr 20.
Looking forward to hearing about everyone else's weekend sessions... Where are you all???
Rejigged the plan this week due to work.... Was going to do Tuesdays bike yesterday but was absolutely knackered from the weekend so binned the whole day and went to bed at 9.
Ran today nice 3x mile intervals at z4... Felt soo much better after an early night and I don't feel guilty at all
Swim tomorrow and then back on plan.
@ Graham, sometimes a day off is just what the doctor ordered both mentally and physically.
My bike today as a 3X15' Z4 sufferfest ride. I hit 240 NP for the first two and 239 NP for the last one, which translates into a 0.99 and 0.98 IF respectively. The new FTP numbers are taking some time to get used to but I do think I'm getting there. Maybe someday it will be easier but then I'll probably have to retest and set new goals.
Definitely getting faster. This week's long run with 3 X 1 mile intervals was the same WKO as last week. I made the intervals harder adding more uphill and held my marathon pace for the final 5 miles. My miles went from 12.7 last week to 13 this week.
I had a rather long chore to do today before I could get my ride in and that was to replace the hot water heater. It's located in the basement so that meant that my wife and I had to get the new one down there and the old one out. Going down was somewhat easier than going up but not by much. I finished the job at 3:30 and got ready to ride.
I'm in the bike focus plan so my bike today was 14X1' (1') at Vo2 and then the rest of the two hour ride at Z3. I did a full 20 minute warm up since I was starting with the Vo2 intervals and I had been working in weird positions all day. The intervals were manageable but the ones in the middle were a little on the low side. All in all those felt good. Then I started into the Z3 work and I was watching the clock from the get go. I had put the IMUK real course video on so there were lots of hills which made the pacing and keeping a steady pace a little difficult. I did pretty well though and managed a VI of 1.01 for the one hour of Z3. It was tough though. My legs were complaining quite a bit by the end. Here are the numbers (my Vo2 from testing is 310 which is 1.28 of my FTP not 1.20).
Ran a 5K on Monday, through puddles that felt like lakes, and just so happy to be back outside running! Nothing stellar, just happy to be back outside (I think a 10:00/mile pace? I had to dodge some snowbanks and run on the street in a few places).
Swam tonight, my pace is improving from that horrid 2:49/100 to 2:40 as an average. How do the rest of you swim so fast?