Trying to catch up on LIFE! Crazy week last week with house guests for 3 days, then a visit to my kids/grandkids:-) Somehow managed most of the workouts, but only one swim last week! Switched some things around to accommodate the week... Short ride on Friday (now I know why we DON'T do the bike on Friday after the previous days' workouts!!) Off Saturday unless you count playing with the Grandkids in the pool for hours, but did the long bike with intervals yesterday (Sunday). Ugh. Hit all the numbers, but that is a tough workout! Surprisingly, I had a really great run afterwards! My stomach felt good (for a change) and my legs felt fresh! I did not do any testing ... because I just really hate testing! I did the regular Z4 bike on Wed. and a really good long run (HOT!) on Thursday. So hopefully I'll get back on track this week and do what I'm supposed to do:-) Good work, everyone!
Friday - Swam 4400y with a 3500y time trial. The workout went very well and range of my 500y splits varied by 0:23s from the high to the low. It felt great and I feel like I paced it smooth and steady. Just like I want for the race!
Saturday - Bike -- (https://connect.garmin.com/modern/activity/854140038) Hit 80 miles in 4:27:52 of moving time with a 0.76 overall IF. My 6x20' intervals ranged from a 0.818-0.856 IF, which was a little on the high side of the planned workout but I was really trying to slay myself on the bike and see how it went. I am very happy with the bike.
Saturday - Run -- I did this week's run after the bike because I wanted to see how I felt after really pushing the bike and I also wanted to test Coach Ps run by heartrate and see how it went. I picked an arbitrary (based on some experience) HR max and adjusted my pace to match. I felt good and strong through the run as a result, but my pace did slide mile over mile. I was able to run the whole 45 minutes but I was slowing to keep the HR down. It was a relatively nice day (temperature wise), but it was still hot and likely contributed to the HR creep. I need to keep testing with this to see where I should try and hold my HR. Anyone out there have experience with this??
Sunday - Bike -- (https://connect.garmin.com/modern/activity/854140153) My bike on Sunday went well. I tried to even pace it and feel like I did a pretty good job. Total ride had a 0.737 IF and I had an avg HR of 127 with a max of 144. This is probably the best I have ever seen for a good performance with such a low HR.
All in all with a weekend (Fri-Sun) that hit just under 11 hours I am spent but very proud of the training I put in. I am taking today off because I really think I needed a day to recover. An easy swim would have been nice, but I think I'd rather keep my legs up for one day and hit it hard tomorrow. Can't wait for camp! I think I'll be ready.
It appears that your average HR from the last 30 - 60 minutes of a well paced IM bike ride is a great place to start as far as target HR for a run. Generally, most people will slow down on the run unless they leave something on the table in the front half.
As you found out, your Saturday ride where you tried to slay yourself is probably not a great HR target to pick! You will have some great data from camp and the final RR that you conduct before the taper. Continue to track all that data and ask questions. Great job on those workouts!
Comments
Friday - Swam 4400y with a 3500y time trial. The workout went very well and range of my 500y splits varied by 0:23s from the high to the low. It felt great and I feel like I paced it smooth and steady. Just like I want for the race!
Saturday - Bike -- (https://connect.garmin.com/modern/activity/854140038) Hit 80 miles in 4:27:52 of moving time with a 0.76 overall IF. My 6x20' intervals ranged from a 0.818-0.856 IF, which was a little on the high side of the planned workout but I was really trying to slay myself on the bike and see how it went. I am very happy with the bike.
Saturday - Run -- I did this week's run after the bike because I wanted to see how I felt after really pushing the bike and I also wanted to test Coach Ps run by heartrate and see how it went. I picked an arbitrary (based on some experience) HR max and adjusted my pace to match. I felt good and strong through the run as a result, but my pace did slide mile over mile. I was able to run the whole 45 minutes but I was slowing to keep the HR down. It was a relatively nice day (temperature wise), but it was still hot and likely contributed to the HR creep. I need to keep testing with this to see where I should try and hold my HR. Anyone out there have experience with this??
Sunday - Bike -- (https://connect.garmin.com/modern/activity/854140153) My bike on Sunday went well. I tried to even pace it and feel like I did a pretty good job. Total ride had a 0.737 IF and I had an avg HR of 127 with a max of 144. This is probably the best I have ever seen for a good performance with such a low HR.
All in all with a weekend (Fri-Sun) that hit just under 11 hours I am spent but very proud of the training I put in. I am taking today off because I really think I needed a day to recover. An easy swim would have been nice, but I think I'd rather keep my legs up for one day and hit it hard tomorrow. Can't wait for camp! I think I'll be ready.
Brandon
It appears that your average HR from the last 30 - 60 minutes of a well paced IM bike ride is a great place to start as far as target HR for a run. Generally, most people will slow down on the run unless they leave something on the table in the front half.
As you found out, your Saturday ride where you tried to slay yourself is probably not a great HR target to pick! You will have some great data from camp and the final RR that you conduct before the taper. Continue to track all that data and ask questions. Great job on those workouts!