Week of 5/31 - "Island of Misfit Toys" Training Thread
My first real training week last week. Didn't make my goal of 500 TSS, but I really had a good week. Especially on the swim and the bike. My left knee was a little sore yesterday so I took the day off. Spent the day starting the construction of my sons new tree house. Glad I did because . . . .
Went for a ride today with two non-EN buddies. Last year I was dropping these guys like a bad habit on the bike. But today the tables were turned . . .well sorta. Was a great ride with my buddies dropping me over and over. . .until the end. They both hammered up this long, steady climb and were waiting for me at the top. I just stayed at 85% up the climb and then just rode past them over the top, waved at them, and then just hammered it! The next 15 or so minutes I was at ~ 1.05 IF and doing everything I could to keep them at bay. They eventually caught me but they whined the rest of the ride home about how shelled there legs were after trying to catch me. The funny part is my legs feel really good. I could have gone farther. 
Nice bump to my mojo.
Entire workout (184 watts):
Duration: 1:35:49
Work: 1055 kJ
TSS: 122.3 (intensity factor 0.875)
Norm Power: 206
VI: 1.12
Distance: 27.871 mi
This was my longest ride since January. May bump my ride time to 2 hours later this week.
Comments
Sounds like a great ride, John. It's coming back!
I went out with the local roadies again today and had a great ride. A lot of people did not feel like pushing it due to all the hard riding over the last few days. About an hour into the ride they dropped the hammer and, once again, I was able to hang. I almost popped a couple times but somehow hung on to the front group. Very confidence boosting. The over all numbers are .714 for 42 miles. Peak 60min was .905 though.
3260 TSS for the month of May! I am not going to bike or run tomorrow. Masters tomorrow night.
Entire workout (191 watts):
Duration: 1:58:42 (2:02:27)
Work: 1350 kJ
TSS: 172.8 (intensity factor 0.937)
Norm Power: 206
VI: 1.08
Pw:HR: 100%
Pa:HR: 100%
Distance: 34.134 mi
Min Max Avg
Power: 0 574 191 watts
Heart Rate: 61 77 72 bpm
Cadence: 30 149 81 rpm
Speed: 2.2 36.8 17.4 mph
Pace 1:38 26:49 3:27 min/mi
Hub Torque: 0 524 92 lb-in
Crank Torque: 0 959 206 lb-in
Keith and Matt - Good work! Those are some solid numbers!
Keith - .937 for 2:02 ride?
Uh, is a FTP test in order? 
Went and did an OW swim this morning at a local lake with Tom Glynn and another friend. Not sure what the hell I was thinking but we ended up swimming 2 miles (actually 1.97). A little choppy going out but really nice coming back. I think Tom was breast stroking at times waiting for us to catch up.
I am spent. Too far too soon for me. Good thing I like to swim.
Used my 310 XT to track our distance. Here is the route via Garmin Connect:
@John - it looks like you've figured out how to get better tracks with the Forerunner when swimming, what's the secret?
I feel really justified in my "stand down" decision yesterday. It was good to have some extra energy to focus on the family on the holiday - and I rearranged the bedroom per the wifey's wishes (banking some serious SAUs!).
This morning I was up at 5:30, running 10 minutes later with my dog Casey. I've been taking him out for my first 30 min. This morning he had some energy so we moved right along for his 30 min segment. I dropped him at the house and started 35 minutes of sprint-y intervals. From the bottom of my street to the other end is a slight uphill which was taking me 1:13 to run (hard), then tootle down the street in around 2 min for another sprint. I didn't count, but it was probably 11 circuits in the 35 min. I was pretty much drenched. I finished with an 8 min warm down jog, then stretched for probably 15 minutes (watching cartoons with my son
).
Yesterday I could have sucked it up and put in 2 hours of survival. But trading that for today's solid work was a good bargain.
Mike
@John, that is a pretty straight line on the swim! From now on, I try and hold your feet.
I've been trying to mix up the bike and run. The bike has been mostly short, with lots of intervals on the trainer. The run has been mostly distance focused and I got in just over 40 miles last week. Legs are tight and I need to stretch a bit more. TSS was 673, so pretty good for me. The PMC chart showed it's first upward slope since IM SG
This week the goal is more of the same. Intervals on the bike and hopefully 40+ miles running. Got my one OW swim in, so that is good enough.
Tom
@Mike - You definitely made the right choice!
I rested on Monday and swam only yesterday. Did 3700 LCM at masters. Tough workout but was very doable. I'm feeling good about my swimming right now. I really want to ride and run today but it's storming right now. I guess I could use the trainer but I haven't been on it in a couple months.
I have found a lot of success doing 50s faster. So get comfy swimming 50s on :45 with :05 rest first, then take that up. My preferred strategy is nice 500 warm up, drills, etc. Then do 5 x 50 (5), then 250 of drills. Then 500 as alternating 50 at desired pace, 50 easy/drills. Then 250 pull at goal pace. Then 2 x 100 aiming for goal pace. Then 50 easy to cool down.
Call it your new target pace swim workout.
2k and you are done.
P
Mike
I'm still drilled from the effort I put out last Saturday on the 400k ; I'm surprised how deep this hole is.
@Mike - 3 hours in the hills! Nice work.
@Bill - 400k is a long, long ride. Not surprised you're still feeling it. Rest up.
I've had a good week. Two 35-40 mile rides. Two short runs and a long (8 mile) run. Hit masters twice for a total of 3 hours in the pool. Best of all, I ran a 5k with my daughter Clare this morning. We walked a lot but it was still fun. She does have an interest in running and I'd love to see her run an entire race. I think she could now but needs a bit of confidence. I want to work with her some more now that she's out of school.
I'm going out with the roadies tomorrow morning and want to crush myself. Maybe a run too. Sitting at 500 TSS for the week right now.
I signed up for a 33.3k TT next weekend. I am psyched. I've never done an outdoor FTT and I haven't tested at all since January. Very curious to see what my numbers are.
Was a weird week for me. Trained Monday and Tuesday and then got OCD on my sons tree house. Totally focused on getting it done over the next 3 days. Was concerned the 3 days off so soon in training was going to hose me. But it didn't.
Had a nice ride today with a couple of buddies. Longest for me since rejoining EN a couple of weeks ago. Little warm out there. Was 89 getting off the bike. Legs aren't shelled and I feel really good. Now, if I can just get my run to comeback as fast.
Added an 8 and 10 minute interval. Actual distance was 42.1 as I forgot to turn on my PT after a short refueling/potty break.
Entire workout (165 watts):
Duration: 2:17:08
Work: 1355 kJ
TSS: 159 (intensity factor 0.834)
Norm Power: 196
VI: 1.19
Distance: 38.8 mi
Entire workout (207 watts):
Duration: 1:24:59 (1:25:01)
Work: 1053 kJ
TSS: 121.8 (intensity factor 0.928)
Norm Power: 214
VI: 1.03
Pw:HR: 100%
Pa:HR: 100%
Distance: 26.728 mi
Min Max Avg
Power: 0 551 207 watts
Heart Rate: 21 58 31 bpm
Cadence: 29 136 83 rpm
Speed: 2.3 38 18.9 mph
Pace 1:35 26:06 3:10 min/mi
Hub Torque: 0 559 85 lb-in
Crank Torque: 0 1067 217 lb-in
Happy Birthday to me.
I am 46 today. I feel like I am 26!
Went out with my wife and her two friends for a casual ride (for me) up Calaveras, part of Stage 4 of TOC. The ladies are ramping for an Oly in July and this is their longest ride of the year and the first time on this route and up Calaveras to the top. Very easy ride for any of us, but a HUGE deal for my wife and her two friends. I was happy to be the tour guide. Big day for them.
As you can see from the data, it was a very easy ride. I rode pretty hard yesterday and felt no ill effects today. Go figure.
Duration: 2:06:00
Work: 968 kJ
TSS: 104 (intensity factor 0.704)
Norm Power: 165
VI: 1.29
Distance: 30.553 mi
***************************************************************************************
My Mancona/Socie style ride pic of the ladies
Here they are at the top. I am proud of them.
Entire workout (200 watts):
Duration: 2:01:09 (2:01:35)
Work: 1442 kJ
TSS: 176 (intensity factor 0.936)
Norm Power: 215
VI: 1.08
Pw:HR: 100%
Pa:HR: 100%
Distance: 35.82 mi
Min Max Avg
Power: 0 636 200 watts
Heart Rate: 14 70 33 bpm
Cadence: 30 149 81 rpm
Speed: 2.2 39.3 17.9 mph
Pace 1:32 26:49 3:22 min/mi
Hub Torque: 0 534 96 lb-in
Crank Torque: 0 1073 216 lb-in
Happy Birthday Mr. Stark!
Happy birthday Mr. Stark!!
I thought a lot about this group this morning. After 3 hours yesterday, I did another 3 hours today - only one lap though...from parking lot to the top of the mountain and back. I think it was between 15 and 16 miles. But the killer was that the parking lot is at 400ft, but the mountain is 2,812ft. So pretty much the first 1:45 was up, then 1:15 down to go home.
The last mile or so going up is really steep, and I just kept thinking that I would be writing this post, so I better not wimp out.
Once I got to the top I looked across the entire bay area, which was shrouded in fog, but I could see Mount Diablo (the birthday boy's backyard!) in the distance.
A great weekend of solid work.
Mike
@Mike - I don't know how you do it. That's some serious volume.
I rode 40 miles @ .837 IF this morning solo on the tri bike. Ran an easy 4 miles. 193 TSS for the day and 700 for the week. Not bad considering I took almost three days completely off.
Next Saturday I'm doing a 33.3k TT. I am psyched. Then I'm off to San Diego for 2 weeks of intensive IT training. Got some government funds to take some classes so I'm taking a class for my MCITP Server/Enterprpsie Admin certification. I won't have time to ride so I'm going to do a 14 day running block.
46? Jeeze, I thought I was old...
Ran this morning a little later than usual and without much fuel. Got through 2x1K @ ~6:30, but didn't have enough in the tank to do a third. Did 1 more at 7:00, though, so a pretty good day. I've been feeling a little pain in my right knee, so didn't push total time today.
I'm enjoying redoing the OS...it's really fun to do it when it's not freezing cold on the run and biking on the trainer! Now I know how Stark, Glynn, etc. feel!