HIM week #4
Monday was a swim only for me this week and it was 100 and 50's all descending with rest starting at 20 and ended with 10'. Very happy average overall for 100's was 1:33 and 50's were .43. My swim has came so far since last year. I am very happy I did the Nov OS and included the swim hack in it. Concentrating on form and stroke over the OS has really paid off for me.
Today is the 42 minute FTP bike test.
Have a great week
0
Comments
@Carl - I agree with working on swim form during the OS. I feel like I lost a bit of it during the transition weeks, but hopefully it will be back soon. Good luck with the FTP test today! Interested in how it turns out for you after the Big Day being so recently.
Yesterday was the official start of my HIM training for Kansas 70.3! Due to not having a pool today, I moved the swims back a day to Sunday and Monday, and then flipped the Monday and Tuesday runs. I don’t like doing swim bricks, so I swam in the morning and then ran at lunch yesterday. It was my first time this year wearing a t-shirt while running, which was a really nice change! Hopefully I won’t have to bring out the long-sleeved, two-layer approach to dressing for runs for several months.
The swim was okay, but not great. The runs were okay, but I still feel like I might be recovering from the half-marathon on 4/3, or maybe it’s just from not running much in the past 2 weeks other than the race. My goal paces increased a good amount between my last 2 run tests, which is good, but makes training so much harder! Today’s 3x1mile workout was 3 x 1 mile (4') @ z4-5/TP (6:45-7:12), and ended up as 7:07, 7:05, 7:04. I made the goal times, but it wasn’t pretty.
yesterday was a bike only day in week 10 of intermediate HIM. Being only an hour I decided to warm up for 10 then just hit the gas. Ended up with an IF overall (including the W/U) of 1.02 for 57:00 minutes.
On the way back I was cruising comfortably sorta watching the watts and looked at the speed and held 26+MPH for about 3 miles until I had to turn.
2.5 weeks out from my first HIM of the season and legs are feeling great.
Paul
I had a swim lesson on Sunday, so I spent my Monday and Tuesday swims trying to incorporate what I learned, doing slow 100's rather than the workouts as written. It will probably be another week like this before I start to get the hang of it - but when I eventually do, my swim won't be fast but will be very energy-efficient. Watching my coach swim is like viewing an optical illusion: no splash, no bubbles (none, I kid you not), just pure forward momentum, as if the water isn't even there except when she wants it to be.
Did today's run/bike brick indoors.
Bike MS: 3 x 2' (3') at Z5: IF 1.21/1.16/1.21; 23' at Z3: IF 0.775. Total bike 60', TSS 61.4, IF 0.78
Run 10' @ Z1 7.3MPH, 10' @ Z3 8.9MPH.
and so went out for my run mid-day to do my 3X1M in Z4-Z5; my Z5 pace last test was 9:08 at a 164 HR
today went 8:54; 8:54; 8:54 and my average HR for the first was 174, and 181 for the last two.
I am psyched as I have never held my HR above 180 running without throwing up (or feeling like I should.
I know you guys are REALLY fast, but for a big old guy, I am psyched!!!!
I did find out that my rear bottle holder does not fit under my new saddle. Not good. My bike only has room for one bottle, so I took a fuel bottle, and then had my aero bottle for water. Not nearly enough, and I could feel it towards the end.
2x20’ (5’ RI) @95-100%
IF=0.972
IF=0.971
5x15 (2' RI) @ 80-85% (only did 4)
IF=0.835
IF=0.828
IF=0.829
IF=0.808
Workout:
TSS=207.3
IF=.84
First week of HIM Training for me. On week 5 of Intermediate Plan. Finally able last weekend to get outside on my bike which felt awesome. I didn't have quite the OS I was hoping for but I am off to a good start this week.
I'm planning on swimming 2x week as its a 2 hour + gig with admin time and I am ok with the trade off. Got in 3000 yards yesterday. Trying to mostly pull this year and see how that goes, rest my legs as much as possible.
Monday's run in the dark at 5AM wasn't as bad as I anticipated. 5x1/2 mile as 7:36;6:21;6:45;6:21 (had to bag the last one to get into work) 5 miles in 42:34.
Today got in the bike as 60 minutes as prescribed 3x(4x30/30). How I had missed those 30/30's! Uneventful run afterwards.
Gearing up for long run tomorrow. I have a 1/2 mary coming up 5/1/11 so this will be my last real long run before the race. Plan to run 60-70 min next week.
Happy training my friends
I did the week 2 100min run today. This is the longest training run I have ever done. A week and a half ago I PRed at a half-marathon with a 1:36:11. Previous best time was 1:42. Today I ran 13 miles in the 1:40 workout, which included 30min of WU. My legs were tired from yesterday's 3-hour bike ride, so I was very happy with the run. Legs are still feeling pretty good. Glad tomorrow is just swimming.
Well the swim test took 2 seconds off so now at 16:30. I will take it and cont to work on my technique. Congrats on your recent PR!! I have only competed in once indoor tri this year but have a small sprint coming on on May 14th. I have a big goal there so hopefully I can reach it. It is a 300 yard indoor swim, kind of weird cause we serpentine in the pool and under the ropes, then a 18 mile bike which is hilly and wipe open so lots of winds. I am going to get aero and treat this like a big full out FTP test. Really want to crush this. Then it ends with one of the hilliest 5K's I do all year but will save some glucose in the legs for this, hopefully
http://www.newtonymca.org/wp/wp-content/uploads/2009/12/tri-brochure-new.pdf
The above is the registration and info
http://www.newtonymca.org/wp/wp-content/uploads/2010/05/sdazetri10a.pdf
Last year the overall winner received a free entry into the Hy-Vee triathlon. Wonder if that's true for this year, too.
Good luck!
I should post the info to my local club's forum, but it's the same weekend as a new duathlon being held near Iowa City.
http://jgfracing.com/node/9
They are fast!! The overall winner is fast!! We are bringing a large group from our local Tri club and I hope to improve considerably