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Week of May 30 - workout thread
Well my holiday weekend was cut short by an early departure for this week's business travel. I flew into O'Hare with my family, put them in a cab home, then got on a plane to Houston. I have a LOT of workouts on the plan this week...I'll get done as many as I can.
So I hit the pool tonight in Houston. In fact I picked my hotel based on its having a proper 25 yard lap pool. No Starwood points here but a good tradeoff. Overall 2900 yards in 50:20.
Paces:
Warmup 500 – 1:51
6x150(30) as 75/75 sprint/easy – 1:42, 1:45, 1:45, 1:45, 1:45, 1:44
8x100(30) as 50/50 sprint/easy – 1:43, 1:44, 1:44, 1:46, 1:44, 1:46, 1:43, 1:43
8x50(15) as 25/25 sprint/easy – 1:36, 1:38, 1:38, 1:38, 1:38, 1:38, 1:42, 1:40
4x50(30) as sprint – 1:28, 1:30, 1:30, 1:32
Cooldown 100 – 1:47
http://connect.garmin.com/activity/89145725
It was dark when I finished so no run. I plan to do the run tomorrow morning, then the scheduled swim in the afternoon before heading to the airport. We'll see if I can fit that all in...
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Nice work Matt. Good luck on getting the other stuff in. I am on call, and the pool is the only place I can't train - the BB is not waterproof. I got out today for a spirited ride with the roadies. I crashed on the way to meet them @ 30km/h in turn. First crash at pace, and frankly, after the shock of it all, I came out unscathed. The bike saddle is torn, but paint, hoods, pedals all fine. I'll run tonight after I buy a new helmet if the road rash isn't too bad.
Summer is finally here. 40+C with the humidex!
Late reporting on yesterday's (Tuesday) workouts. Both performed on in Houston on a business trip.
I don't know how people run in Houston. At 8am it was almost 90 degrees and brutally humid. Hats off to those who finished IMTX. Just amazing. Due to meeting schedule I had to cut my 60' run to 45' and did only one 10' z4 interval instead of 2. Overall a slow run due to the conditions, 6.24 miles in 45:01, avg pace 7:13. And dripping with sweat at the end. Utterly soaked.
- Warmup 13' @ 7:15 pace
- 1x10' @ z4 (target 6:56 pace): 6:50
- 5' recovery: 7:42
- Remainder time, could not hit z3 (target 7:04 pace): 13' @7:24, then 4' @6:56
http://connect.garmin.com/activity/89335891
Later that afternoon after meetings and before heading to the airport I snuck in a swim back at the hotel. Total 3,450 yards in 1:03:09, avg pace 1:50/100yd.
Paces:
Warmup 200 – 1:41
4x300(30) – 1:44, 1:47, 1:48, 1:50
2x400(30) – 1:51, 1:53
1x500(10) – 1:56
– rest 2.5' before MS2 –
1x400(30) – 1:51
1x300 – 1:49
http://connect.garmin.com/activity/89350078
No workouts today after my overnight flight and meetings all day. I'm now in Rio de Janeiro and hoping to get in a run tomorrow.
Cheers,
Matt
Long run today, but had to cut it short due to being on a business trip in Brazil (Rio). So I did 80 min instread of 120. Overall 11.17 miles 1:20:04, avg pace 7:10.
- Warmup 20' @ 7:28 pace
- 2x15' @ z3 (target 7:04 pace): 6:58, 6:50
- 5' recoveries: 7:48, 7:27
- Remainder time 5'@7:06, 15'@7:03
http://connect.garmin.com/activity/89633200
To be honest I probably could have fit in another 15-20 mins, but I ran the entire length of beach from Copacabana to Leblon and was in a mindset that "I did the whole beach". Good run in pretty humid conditions (~76 degrees, 87% humidity).
Depending on how I feel after my flight all night tonight I might run tomorrow morning before work. But maybe not...
Cheers,
Matt
I rolled off the flight from Brazil this morning at 5:30am and went for my 40 min run. Overall 5.57 miles in 40:01, avg pace 7:11. Very slow warmup and some strong negative splits.
1. 10:00 @ 07:37
2. 10:30 @ 07:10
3. 09:29 @ 07:06
4. 10:00 @ 06:52
http://connect.garmin.com/activity/89818565
My hamstring is feeling the effects of all this running. I have the swim this afternoon, the RR tomorrow then I might have to rest it.
Cheers,
Matt
Well it went pretty badly. My 1,000 yd was 17:44, which is slower than my first swim this year…although in a different size pool (25 yd vs 20 yd previously), so I don't know what to make of that.
So my T-pace is 1:46/100yd. The 250 yd splits were: 4:16, 4:34, 4:30, 4:24 (equivalent paces 1:42, 1:50, 1:48, 1:46).
The worst part of the workout was that I got a bad cramp 4 laps into the post-TT set. So I had to call it quits after only 1,400 yd total.
But overall not the end of the world, and room for improvement for sure.
http://connect.garmin.com/activity/89888218
My first EN-style RR tomorrow...
Full workout report posted here: http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/6153/Default.aspx
Cheers,
Matt
A fun unscheduled "workout" today. I decided to take the younger of my two daughters for a ride. So I hooked up the kid trailer to my old aluminum TT frame and swapped the powermeter crank over too. See the pic, looks pretty silly. Actually I'm sure other cyclists were making fun of me, but I was passing most of them, so whatever.
We went to a multi-use recreational path called the North Branch Trail – it's a terrible place to do training – lots of intersections, lots of winding path and sharp turns, and tons of joggers and families on bikes. But it is a beautiful trail and this wasn't an official workout.
I kind of made up the workout as I went along. Short warmup, then some z3 to the north end of the path, then a 10' z4 interval around that loop at the top, then a bunch of short z3 intervals with lots of recoveries on the way back south. Not exactly a killer workout but it was fun.
The trailer is great for a workout, though. A solid z3 effort is worth less than 16mph!!! I didn't even hit 18mph for to 10' z4!!!
Overall 31.14 miles in 1:57:44. Avg power 193 watts. z3=198-211, z4=236-248.
10' W/U – NP: 163w (IF 0.658), VI 1.09, cadence: 83, HR: 119 (max 137), 14.5mph
20'(3')@z3 – NP: 211w (IF 0.85), VI 1.02, cadence: 88, HR: 134 (max 146), 15.7mph
12'(10')@z3 – NP: 199w (IF 0.8), VI 1.12, cadence: 88, HR: 130 (max 139), 15.8mph
10'(4')@z4 – NP: 239w (IF 0.963), VI 1, cadence: 88, HR: 143 (max 152), 17.8mph
10'(3')@z3 – NP: 222w (IF 0.896), VI 1.01, cadence: 87, HR: 138 (max 148), 17.1mph
10'(3')@z3 – NP: 225w (IF 0.908), VI 1.04, cadence: 88, HR: 137 (max 149), 17.0mph
4.5'(3.5')@z4 – AP: 242w, cadence: 93, HR: 147 (max 153), 18.5mph
10'@z3 – NP: 227w (IF 0.915), VI 1.03, cadence: 80, HR: 137 (max 156), 16.5mph
4.5'@z4 – AP: 238w, cadence: 90, HR: 155 (max 158), 18.0mph
http://connect.garmin.com/activity/90362329
Great workout week overall. Despite massive business travel I managed to get in 10.2 hours total, with the only misses being the Wednesday brick and the truncated long run.