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Trey Petty Micro Forum

treypetty1treypetty1
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Hi,

I'm going out of town this weekend and can only run.  I'm in the outseason and will be out Friday, Saturday, and Sunday.  I'm planning to take off Friday, then complete the runs scheduled on Saturday and Sunday.  Then, Monday, I can do the Saturday bike workout around noon.  Will that give enough time to recover before the Tuesday bike session (at night)?

 Thanks

Comments

  • treypetty1treypetty1
    I'm going to be in Denver Monday night through Thursday afternoon. Elevation is approximately 4,000 feet higher than here in Oklahoma. How should I (if at all) adjust run paces to deal with the elevation?
  • Coach PatrickCoach Patrick
    Trey, run by HR baby! That'll keep you honest....good luck!
  • treypetty1treypetty1
    I of course forgot my HR, but I was able to do about 10-15 seconds slower at the same effort level for 9 miles.
  • treypetty1treypetty1
    Not sure where to put my OS results or what not, but since joining back on October 12, I've done 7 weeks of the OS and now it's time for me to move onto the Swim Camp.

    20 min test: 201 watts pretty poorly executed as I had a significant fall-off. Ending Test: 225 watts.

    5k run test: I went out too fast and could not hold pace, finished 2 miles at 7:41 pace.

    10k "Race": Ending OS, I did a treadmill 10k race at 1.0 incline and ended up doing 47:15 (7:36/mi) despite a spot of bother around 4.5miles where I had to slow to 8:00 pace to just hang on. VDOT from 40 to 42.

    Body Comp: Started around 179lbs., ended at 175lbs.



    Looking forward to the next phase. Thanks guys.
  • Coach PatrickCoach Patrick
    Trey, putting it here is PERFECT. That's solid early work -- improvement across the board. Getting form 7:36 over 6 miles from 7:41 and blowing up at two miles is pretty significant. image Enjoy that break and feel free to schedule a call with me to talk about your transition, etc.

    My schedule is online here: http://meetme.so/patrickmccrann -- Please remember to include your phone number.

    ~ Coach P
  • treypetty1treypetty1
    Patrick, Enjoyed getting to talk on Tuesday. Wanted to give a little update. Swam a 500yd TT on 10/10 in 8:32. I had swam zero times since then until swim camp started last week. I've now gotten in 5 swims over 2,000 yards in the last ten days. The pool was closing early today without informing me so I did not have time to get in all the workout so I tried to just go as long as I could before the kicked me out. I did a 500yd TT in 7:58. Looking forward to my 1000yd TT tomorrow night!!
  • Coach PatrickCoach Patrick
    BAM! That's fantastic work...Please keep me posted!

    ~ Coach P
  • treypetty1treypetty1
    1000yd TT today. Total: 16:05. 7:58 first 500yd, 8:07 second 500yd.
  • treypetty1treypetty1
    Quick question: I'm loading up the Get Faster plan starting tomorrow with an end of 1/31. That means I'll do weeks 2-8. Does that mean I shouldn't do any testing the first week since week 1 has the FTP and 5k tests?
  • Coach PatrickCoach Patrick
    Trey, solid work and not a bad fade at all! Yes, you are skipping the the initial "test" week for the GetFast plan...that should be fine. If you need help swagging any zones let me know!
  • treypetty1treypetty1
    Check-in Time. Work has been killing me lately since audit busy season (CPA) is in full force. I've been trying to get in all the Red ! workouts, but my training volume has definitely taken a hit. However, I'm down about another 4 pounds which is great.
    Also, I did my final bike and run tests: Bike previous best 20 min power was 226 for an FTP 214-215. I did a 20 minute test at 239 watts for a new FTP of 227. I was afraid my bike workouts had gotten a little easier.
    Run Test: Previous 10k test was 47:15 or 7:36/mile. Using Mcmillan running calculator, that would have been about 22:45 5k fitness. I ran my 5k time trial tonight at 21:52 image I'm back under 22!

    Overall, I'm very pleased with how my progress is coming along despite my work/life commitments getting in the way. I'm probably just going to skip the swimming test and move into the Half plan without a final swim test. I didn't get one in and my fitness hasn't changed.
  • Coach PatrickCoach Patrick
    TREY! Crushing it at work and the key metrics still going up. Can't argue with that, my friend! If you need help adjusting the Half Plan to stay on point, please let me know!!!
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