Week 8/12
What happened to week 7?
Anyway, here is my work from week 7. It was a difficult week for me in several ways. I traveled, I arrived at altitude, and I started to dig myself a hole very quickly, which I was trying to avoid during this round of altitude training. Usually I do too much work the first half, and not enough the second, so I tried to even things out a bit more. I ended up doing that by doing less swimming and running that I wold have at sea level.
Mon - Apparently my long run on the previous Saturday took to much out of me, as my planned indoor treadmill intervals only made it part way through the first mile before I quit.
Tues - Traveling, with a way too long layover in Denver of 3+ hours.
Wed - Bike 52 miles/3:30 with 3700' of climbing, at elevation 8000'. Followed by a 45 minute run.
Thurs - 66 miles, 4 hours, 4300' elevation gain, with a 40 minute run later in the evening
Friday - Tried a long run, made it only 1.5 miles, then did a 35 minute swim during intermission at the ourdoor "Jazz Aspen Snowmass music festival, between DeVotchKa and Wilco. the outdoor venue is 1.5 miles downhill from my house, and right at the rec center where I swim.
Sat - 77 mile/4 hour bike, elev gain 2700', with 35 minute swim before the evening's concert with Dixie Chicks minus Natalie Maines, and Glenn Frey/Joe Walsh (1/2 of the Eagles) 'giving 60s rock a whole new meaning". Ran uphill from the bus to the my house for a mile in the dark afterwards, to allow the others in our party to avoid the tiring walk back to the house.
Sun - 37 mile ride which included the 7+ mile climb from Aspen to Maroon Bells, 1600 feet at 6% grade, great as an FTP interval. Followed by a brick around my house (VERY HILLY) of 3.5 miles in 31 minutes. No swim today, saw Black Crowes, but not "Lynnard Skynard", went out to dinner with friends from Denver instead.
Totals: 19 hours, 240 miles cycling, 19 miles running, 1 hr + swim. Just about what I wanted to do, but I learned a bit about how much I need to ease into the altitude now.
This week, I hope to do 15-16 hours of biking, 4-5 hours of running and 3 hours of swimming. No music festival to distract, and I should be more acclimated.
Comments
Hey Al, wow, that's a lot of riding last week. My week was a little off as well. I'm getting into the deep ironman training fatigue now and I can't shake it by just running easier one day. Time to becareful and monitor the fatigue and how my body is feeling.
Monday - Great run with 3 x 1mi @ 5:37, 5:32, 5:24
Tuesday - 3 x 6 3030s and 21' @ 85% on the computrainer and 100% in aerobars! Followed by 30' 4.6 mile brick run. Masters that evening.
Wednesday - Woke up to t-storms and I felt like crap. legs hurt to walk and the radar did not look good so in a moment of weakness I went back to bed. I did what I could fit in that day and ran 1:00 at lunch with 2 x 3mi @ 5:51, 5:44, 5:55, and after work I ran 1:10 a little slower than MP. So I got in all of the intervals plus a little more, but not quite the volume and had a 4 hour break during the middle of the run. Life goes on...
Thursday - Rode 30' at 85% on computrainer and then a 40' brick run. Masters at night
Friday - Slow and easy run as legs were tried again. Lunch swim went aweseme though as I was crunched for time and could only fit in 1500 M, but got that done in 22:20, that fastest 1500 I have even swam.
Saturday - Nailed the FTP work. 64' total above FTP and the middle 15' interval was at 1.037 as there was a pace line of ~15 roadies and I was not going to slow down and ride behind them. I got some great looks as I went by them and heard the front few guys shifting to try and catch up, but they never did. Ended up with 294.4 TSS @ 0.838 IF for 4:21.
Sunday - 3000 M swim in the morning, felt ok, not bad, not great. 50' afternoon run that felt good
Monday - 3 hours ride, didn't have anything for the first hour, but then my legs came around and I actually held over .8 for the last 2 hours. overall IF was 0.786. Had a great brick run after with 5 miles in 31:00.