week 14= RR1
Welcome to week 14!!
Great job on everyone's accomplishments last week. I think the (almost) daily interaction on the forums was very motivating , so lets keep that up this week. It seems soon for a race rehearsal already, but thats what is awaiting us this weekend. Hopefully for some of you this does not need to be done on the trainer.
Personally, I may have to move RR1 to the following weekend. I am starting a new job tomorrow but it requires me to work Saturday mornings, so training on Saturday is likely done. My parents will also be in town this weekend so Sunday is not an option for 4 hrs of training.
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got in the pool this morning for 3 x 500 recovery swim after yesterday's half marathon. Legs are sore and I did not feel like doing any sprints in the pool. I may switch tomorrow's swim for today's to get some speedwork in.
2700yds in 60', still starting off feeling pretty good 500yd WU in 9', but then technique starts to go half way through and gets tough.
In my mind, at least I can 1) recognize when it feels right, 2) recognize when I'm starting to mess it up, 3) try and focus even more on the proper form at that point!
Nice work David, that swim fitness and the ability to maintain good technique in the pool will be there soon. I find that my technique gets worse in the last 1/4 of the swim workouts as well, but it is still very early in the season, so no worries yet.
I switched Tues and Wed workouts due to a busy work schedule. Going to attempt to get the swim and run done today, but if I cant, I will cut out the swim.
Keep up the good work!
https://www.strava.com/activities/259437889
Then today swapped my Wed/Thur around to take advantage of the warm (30F!) weather.
15mi. Boom.
Not as fast as vDot suggests but pretty steady overall and happy to have got it in outside.
https://www.strava.com/activities/259911047
Now for some good stretching/rolling tonight, and Bike work tomorrow.
Def dialed down the effort vs the plan to make it more of a shake out / recovery run.
https://www.strava.com/activities/260175126
https://www.strava.com/activities/260347595
Not quite hitting the 1.2's but I'll take it considering the overall increase in volume last 2 weeks!
WU w/ 12' @ 0.85IF
MS: 7x 1.5' @ Z5 (1.20IF target)
Actuals: 1.18, 1.18, 1.19, 1.19, 1.17, 1.17, 1.15
Did my long run during an unexpected break at work. Was outside instead of on the treadmill like I have been the last couple weeks. Was in Z2 for most of it. Tried to bump up to Z3 the last 20-25 minutes but it was just an effort boost and not a pace boost! Gradually working up to 2 hours total and 14-15 miles on the long run. Almost there.
Good luck w/ the RR's this weekend!
Great work this week everyone. I have been somewhat absent from the forums this week. Started a new job on Monday and just haven't had time to add to the conversation. I got the workouts in thru Thursday, but switched a bike with 2 x 18' zn4 and 3 x 5' @ 1.1 for the long run. The running hasn't felt good this week after the 13.1 from last week so I will resume that next week. I was actually planning on doing that on Friday afternoon, but then got called into work for that day so it didnt happen. Also no RR this weekend. Plan is to do that next weekend. Planning on getting a shorter bike or run in tomorrow, haven't decided yet.
Have a great RR everyone. Looking forward to hearing about your experiences.
Just wrapped my RR and very pleased things went to plan.
Total: NP 252W, IF 0.81, TSS178
1st 20' target 0.75IF 236W - actual 226W
q.s. 145' target 0.82IF 257W - actual 255W
Overall felt very steady. Nutrition executed per plan (120oz Gatorade & 3gels during the ride = 400cal/hr & 1.1g Na+/hr). Still lost 1.5lbs during the ride implies sweat rate of 50oz/hr. Believe hydration was fine just ended with a less full bladder.
Need to validate this outside on the Tri setup once the weather warms up (soon please), but overall very happy!
https://www.strava.com/activities/261601257/
http://www.trainerroad.com/cycling/rides/1767445-HIM-Wk14-Sat-RR
Total 6mi in 44:15 = 7:23/mi pace
1st 3 @ 7:31/mi; 2nd 3 @ 7:14/mi
Felt good coming off the bike, very smooth and efficient. Nutrition per plan, 3oz Gatorade per mile and 1 GU at mile 2. Total 220cal and 435mg Na+. Have been wanting to try some salt tabs to get the Na+ up but haven't been able to find them around here yet.
Looking forward to repeating off the Tri bike once it warms up a bit!
Part 1 - https://www.strava.com/activities/261510247
Part 2 - https://www.strava.com/activities/261532137
I replaced the battery just a couple weeks ago but 1 of the screws in the cover was so corroded I had to basically cut the cover there. So now only 3 of the 4 corners screw in and I'm questioning it's sweat and water resistance!
Have hesitated to buy a new one as I'm due for a watch purchase too but putting it off.
Would also like one that supported ANT+ & BLUETOOTH because often I'll train just with my phone.
Since I upgraded to power and run by pace it's not been too big of a deal but eventually would be nice to get that data point back.
David, great RR. Thats tough to do on the trainer. Once you get outside I think your sweat rate will be lower again but coming to FL in April, I wonder how close it will be to your indoor testing.
I was wondering about the weather. Tried to simulate the expected warmer temps in the RR yesterday. Any idea of what we can expect on April 12th? I've done the race when it was in mid May and in the 85-90 degree range but not sure what it will be like in April.
Weather looks like the avg high is in mid 80's which is going to be tough to prep for here in NJ!
Of course you never know what any given week will bring.
http://www.homefacts.com/weather/Florida/Polk-County/Haines-City.html
Really looking forward to it now. Dropped the Tri bike off for tune up this weekend so hoping to get it all dialed in over the coming few weeks.
When I look back at my Garmin file from the 2014 race, it was 72 on the bike and 82 at 11:15 on the run. There is not much shade on the run course, so utilize the sunscreen ladies right before you enter the spectator area near the finish line on every lap.