February Outsdeason 2018 - Week #13
Welcome to Week #13! Last week of fast over far.
This week, we are hitting our peak duration and intensity. Each of our Tuesday and Thursday rides add 1-2 intervals at Z5 or Z5+.
This week, we are hitting our peak duration and intensity. Each of our Tuesday and Thursday rides add 1-2 intervals at Z5 or Z5+.
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By this week, we should be peaking with our speed and power. Next week will be the final test week. After that, many of us will be going into our IM or HIM training plans. For me, I will be doing the two week swim camp before starting on the HIM block before Maine 70.3. My body will have a chance to recover, which I am looking forward to.
This past weekend was a beat-down for me. I did the 75-mile Tour of the Battenkill. It was a bit muddy, which made for some scary bike handling moments on steep descents, and caused some mechanical issues as I got mud in my chain and in my brakes. Nevertheless, it is a great ride with lots of high caliber cyclists who are far faster than I am.
Today, I knocked out a 12-mile run. After yesterday, all I could muster were ~10:00 miles, which was more than 30 seconds slower than what my plan called for. However, I feel pretty proud of myself for even getting out given how sore my legs were this morning.
Hope everyone had a great training week.
@Josh Church - who was your camp?
Great job @Patrick Marsh
After traveling way too much for about 6 weeks, the past 3 weeks I feel like I'm finally back in a groove. 6 hours of yard work on Saturday after my negative split long run seems to have put me over the edge though. Yesterday was rough, and I think I'm taking today off...we'll see how I feel later.
Can someone explain to me what is going on for the Level 3 Wednesday runs? Last week it was 65 minutes, but I did 85 because it seemed strange. This week, it is down to 60 minutes, while levels 1 and 2 do 70 and 80 minutes, respectively. Is this correct? Should level 3 be 90 this week?
Thanks!
@Josh Church Good luck with BRC. Interested to hear how it goes.
This morning, I barely got my workout finished. I woke up at 4:30 am to squeeze my ride in before a business trip flight. However, as soon as I woke up, I realized that I had taken my road bike to the mechanic for a tune up after all the mud from Battenkill. Therefore, I had to load the tri-bike on the trainer. Yada yada... I ended up only having time to finish my 10-minute warm up and the 5x4' at Z5, which were tough.
Hoping my Wednesday run goes a little smoother.
Good luck with everyone's training.
I just realized the confusion - you are on the run-focused out season. I am on an even year cycle, so I am doing the bike-focus out season this year. It looks like the run-focused OutSeason has more longer runs, relative to the bike-focus plan, which has two long runs and two short runs (v. your plan which has five runs - two long, two bricks and one 45 minute run).
But specifically to your question, it doesn't make sense that the Level 1 and 2 runs would be longer, and that the bike-focused Level 3 run is longer as well. My guess is that it is a typo.
Coach Notes:The Wednesday run is your STEADY long run of the OS program.Majority of run is @ TRP. Option to push the final mile at Zone 3 if you are feeling good. Learn more about the Run Durability Program (RDP) online here, join the GroupMe Chat here.