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Week of June 6 - workout thread
Ok, so I think I'm the only person posting workouts at this point, but what the heck, I'll keep going. Something about public accountability to keep me motivated.
I was really, really tired at work today. To the point where I seriously contemplated bagging both of today's workouts. But at times like this I remember reading in the wiki that before you bag a workout, do the warmup – because once you get going you might feel like finishing it. So I went to the pool, actually felt okay once I got going, and finished the whole workout.
Overall 2950 yards in 50:18.
Paces:
Warmup 200 – 1:43
4x200(30), last 50 of each as sprint – 1:44, 1:46, 1:45, 1:44
5x150(30), last 50 of each as sprint – 1:39, 1:42, 1:42, 1:43, 1:43
6x100(15), negative split – 1:40, 1:46, 1:44, 1:40, 1:41, 1:43 (negative split 5:10/5:04)
8x50(15), 25 sprint / 25 easy – 1:34, 1:34, 1:36, 1:34, 1:36, 1:36, 1:36, 1:36
Cooldown 100 – 1:42
Amazingly walking out of there I felt like I had more energy than before I swam. So 3 hours and some family-time later, it was time to run. But it was really, really hot out there today. In fact, at 6pm it was still 94 degrees and humid. Very brutal run. I was going to throw in the towel after the warmup but then decided to gut it out for 45min and 2 intervals but not go for the whole 60 min and 3 intervals. The 45 min run elapsed time was 55 min due to multiple stops during the recovery intervals. So view the paces with the skepticism they deserve. Overall 6.36 miles in 45:01, avg 7:04. But a lot of resting, so not a "real" 7:04.
Split |
Time |
Distance |
Avg Pace |
1 |
00:10:00 |
1.40 |
07:08 |
2 |
00:07:00 |
1.05 |
06:41 |
3 |
00:05:59 |
0.78 |
07:38 |
4 |
00:07:00 |
1.03 |
06:49 |
5 |
00:05:00 |
0.68 |
07:22 |
6 |
00:04:58 |
0.70 |
07:07 |
7 |
00:05:00 |
0.72 |
06:57 |
0
Comments
Overall 3400 yards in 1:00:40. Split times not bad at all considering the workout yesterday.
Paces:
Warmup 300 – 1:45
- rest 1.5' -
MS1: 6x400(30) – 1:49, 1:48, 1:47, 1:49, 1:49, 1:49
- rest 2.5' -
MS2: 6x100(15), 50 sprint / 50 easy – 1:40, 1:44, 1:43, 1:43, 1:43, 1:42
- rest 1.5' -
Cooldown 100 – 1:41
http://connect.garmin.com/activity/90897569
So a 90 minute run today. Hit all my watts perfectly and felt great getting off the bike.
10' wu at 163
8' at 213
10' at 200
12' at 195 (had to turn around and wait on traffic, added some zeros)
8' at 186
8' at 189
Entire ride: np 183, IF 0.9, VI 1.1
Brick: 32', 4.1 miles,
10' at 8:19/mile
3 x 4' Z4 at 7:36, 7:42, 7:36
Rest at 8:10/mile
It will be interesting to see how the 105 minute run tomorrow goes.
Also have a Big Training Day on Saturday. This is my first of the season. I watched the video from coach Patrick and it says that this is not a RR. However I do not see any RR in my schedule before the race. I am on the 12 week HIM plan. Any suggestions from the group?
You do not see an RR on your plan? Are you sure? I am on the 12 week HIM advanced and had a big day in Week 3 and RR last week in week 6 and again in week 10.
I couldn't do the workout until this evening so despite the weather cooling off I had to cut out the run…have to get some stuff for work done tonight. Not the end of the world considering I have to do the 120 min monster run tomorrow morning.
Bike stats overall 1:00:02, IF=0.876:
W/U: 15' then 3x1'(1') @z4
z5 intervals, 120%=298
6x30": 323, 322, 328, 336, 334, 328
6x30": 333, 338, 339, 346, 345, 347
6x30": 347, 349, 340, 346, 336, 366
"Remainder": 11'@z3 – NP: 215w (IF 0.866), cadence: 87, HR: 152 (max 156)
http://connect.garmin.com/activity/91116435
On a good note had a great Thursday run. Weather was about 10 degrees cooler than last weeks run. What a difference that makes. So I decided to use to today to judge my RPE vs Pace. I wanted to be able to compare hot vs cool run. Best part is I could have kept going when I finished.
Run overall: 12 miles in 1:40, avg 8:19.
30min wu at 8:53
2 x 1mile (3') 7:51, 7:50 - I was about 10secs off pace. just couldn't move the legs.
rest of the run at 8:07 pace. right on my z3 pace and felt good.
So only took in about 24oz of water on the run. I was just drinking off of feel. However I think I should have pushed a little more. Didn't pee until almost 30 minutes after the run and it could have been lighter.
What is everyones average water consumption on long runs/races? Of course by everyone I guess I mean Matt
For me water consumption is totally dependent on the conditions. Today I ran 91 mins in 55 degree temp essentially at HMP (next post) and really didn't have more than a few sips of water. On Monday I ran 45 mins in 95 degrees, slower and stopping for 10 mins total and drank quite a bit. I'd also say that I think I drink a lot less than most people -- and I'm not suggesting that's good. When running, particularly when racing, I just tend to get into a groove and want to keep running. My last 2 half marathons I drank one cup of water. This year I'm committed to taking in more fluids during races.
The temp has dropped a ton and it was about 55 degrees for the run…just perfect. My HR was very low and I felt great out there. As a result I dialed up the intensity and dialed back the total duration (which gets me some points in the bank on the home front here).
So I cut the warm-up from 30' to 20' then did the 3x12'(5') at z4 instead of z3 – not because I was targeting that pace, but I just ran by perceived exertion and that's where I ended up. After the intervals instead of 15' at z1 and 15' at z2 I just did 20' at z3. Overall therefore my pace for the total run of 1:31:01 was 7:05, essentially z3 (ok, so z3 starts at 7:04, but close enough!!). Not a lot of stops either…I stopped for a gel after the second interval and for a sip of water after the third. Total elapsed time of 1:33:10 was only 2:09 longer than the running time. So not bad at all.
Oh, and I borrowed my wife's "fuel belt" for the run so in addition to looking like a tool I was carrying a bunch of extra pounds around my waist the whole time.
Totals: 12.83 miles in 1:31:01, avg. pace 7:05.
Z2=7:22, z3=7:04, z4=6:56
Warmup: 20' @ 7:19
3x12'(5') @z3: 6:55, 6:54, 6:51
(5' recoveries: 7:22, 7:29, 7:26)
Remainder time 20' @7.01
http://connect.garmin.com/activity/91283676
Did my swim on Friday but had to cut the run. Actually unfortunately due to time constraints I only had time for 2600 yds (literally started a conference call in the locker room on my way out the door of the pool).
Overall I very good in the pool and did 2600 yards in 45:54. Split times were solid and my paces actually got better over the set, which is not usually what happens. I felt like I got into a groove with good form for the last few 400's.
Paces:
Warmup 200 – 1:45
MS1: 6x400(30) – 1:47, 1:47, 1:46, 1:45, 1:46, 1:44
I'm bummed I had to cut it short because I was really feeling good.
http://connect.garmin.com/activity/91458510
The numbers look pretty good, although I kind of ran out of steam on the last z4 interval – I went with a higher cadence because my legs got really tired, which raised my HR and tired me out even more.
Nice low VI of 1 for all the key intervals...I managed some really steady power today...particularly impressive for interval #10 when I was doing a bunch of rolling hills and working to keep my power up on the crests and downhills and down on the climbs.
Overall workout ended up 58.78 miles in 3:01:36. Elevation gain of 1,306 feet.
Warmup: 20' – NP: 122w (IF 0.493), VI 1.05, cadence: 75, HR: 97 (max 115), 16.1mph
z4 Intervals – target 236-248w
Interval 1: 10' @z4 – NP: 246w (IF 0.993), VI 1, cadence: 88, HR: 148 (max 157), 23.3mph
Interval 2: 12' @z4 – NP: 247w (IF 0.997), VI 1, cadence: 86, HR: 154 (max 161), 22.2mph
Interval 3: 15' @z4 – NP: 251w (IF 1.013), VI 1, cadence: 90, HR: 154 (max 163), 21.3mph
Interval 4: 12' @z4 – NP: 246w (IF 0.993), VI 1, cadence: 94, HR: 157 (max 163), 21.8mph
z3 Intervals – target 198-211w
Interval 6: 15' @z3 – NP: 202w (IF 0.814), VI 1, cadence: 86, HR: 137 (max 143), 21.3mph
Interval 7: 15' @z3 – NP: 205w (IF 0.828), VI 1, cadence: 87, HR: 139 (max 144), 20.5mph
Interval 8: 15' @z3 – NP: 210w (IF 0.848), VI 1, cadence: 86, HR: 138 (max 145), 20.5mph
Interval 9: 15' @z3 – NP: 214w (IF 0.864), VI 1, cadence: 86, HR: 139 (max 145), 20.7mph
Remainder time
10' @z2 – NP: 181w (IF 0.733), VI 1, cadence: 82, HR: 126 (max 133), 19.2mph
8.5' @z3+ – NP: 231w (IF 0.932), VI 1, cadence: 86, HR: 142 (max 146), 20.9mph
http://connect.garmin.com/activity/91673930
Cheers,
Matt
On the bike I chunked up the ride into 25' intervals with 5' recoveries, but I rode the recoveries at a pretty good power output (loosely targeting z2) and was in the aerobars the whole time.
Bike stats overall: workout ended up 49.34 miles in 2:28:53. Elevation gain of 3,469 feet. Pretty good VI of 1 on all except the first interval which was somewhat hilly.
Warmup
10' easy – NP: 146w (IF 0.589), VI 1.02, cadence: 76, HR: 111 (max 120), 17.2mph
10' incl. 3x1'(1')@z4 – NP: 195w (IF 0.785), VI 1.1, cadence: 79, HR: 127 (max 146), 20.1mph
z3 intervals – target 198-211w
Interval 1: 25' @z3 – NP: 202w (IF 0.816), VI 1.01, cadence: 81, HR: 132 (max 139), 19.2mph
Interval 2: 25' @z3 – NP: 208w (IF 0.838), VI 1, cadence: 86, HR: 132 (max 139), 18.8mph
Interval 3: 25' @z3 – NP: 213w (IF 0.858), VI 1, cadence: 85, HR: 132 (max 142), 22.2mph
Interval 4: 25' @z3 – NP: 214w (IF 0.861), VI 1, cadence: 86, HR: 136 (max 151), 21.8mph
"Remainder": 8.5' @z3+ – NP: 224w (IF 0.902), VI 1, cadence: 86, HR: 140 (max 148), 20.6mph
"Recoveries" (5' each, in aerobars) – AP 168, 174, 159, 158
http://connect.garmin.com/activity/91893093
Run stats overall: 9.21 miles in 1:03:36, avg pace 6:54 excl the warmup. Warmup pace was a very strong 6:52.
z4=6:56
Warmup: 10' @ 6:52
5x7'(4') @z4: 6:34, 6:38, 6:44, 6:42, 6:49
(5' recoveries: 7:14, 7:21, 7:31, 7:34)
Remainder time 2' @6:59
Most of the run: http://connect.garmin.com/activity/92017349
Warmup (manual entry): http://connect.garmin.com/activity/92020584
Cheers,
Matt
Damn nice posting Matt! I am week 8 of 20 this week.....will start posting.....