Sweet, seems I have some company now!!! Swim-only today (HIM week 8 adv).
A bit of a snafu at the pool today...apparently the "summer hours" involve closing the pool for some kids stuff 9-11:30am and 1:30-3pm. So I showed up to start at 2pm (including having a gel in the locker room), then had to head to the Starbucks to wait for an hour for the pool to re-open.
In any case it was a good swim. I feel like I'm improving and getting back to where I was last year. The one other observation is that looking at the schedule this week I thought "oh, Monday is 'swim only'…piece of cake", then about 10 minutes into the main set I'm thinking "holy crap this is hard"!!
Overall 3400 yards in 56:44. Split times improving. I took 1 min bonus rest between each MS. So it ended up being about 1:15-1:20 rest between each MS.
Brick this morning. I extended the ride a bit to make it all the way to the northern turnaround of the local path here, total 105 min vs. the assigned ride of 80 min.
Numbers look pretty good. It's always nice to ride the when there's minimal wind, although you can tell there was a bit coming from the north, since the first 2 z4 intervals were southbound at 23-24mph then the return 20-min interval at the same power was 21.5mph. Nice low VI numbers.
Overall workout ended up 36.48 miles in 1:45:52. IF of 0.899, TSS 140.6.
Warmup: ~20' no relevant data b/c part of it was in the city making my way to the path. I did do 3x1'(1') @z4 as part of the warmup set.
As usual I was debating just bagging the brick run...but I sucked it up and hit my usual route from my house. Felt pretty good but not stellar. If this was a preview of my first Olympic-distance race in 2 weeks I'd have probably been cooked by mile 4 (and it was not hot out at all today). I extended from 20' assigned to 24' because I like using a particular T-intersection as my turnaround spot.
Overall 3.49 miles in 24:01, avg pace 6:52. I know the average is about right because the total distance is correct based on having run this route a billion times...but the lap times are a bit wacky – the third split reads too slow because it recorded 0.04 miles too short. The fourth split is just slightly too fast. In any case it was a good fast run.
1. 1.00 mi @ 06:54 2. 0.72 mi @ 07:04 3. 0.69 mi @ 07:16 4. 1.08 mi @ 06:28
FTP test for me also this morning. No major change since last one. wasn't expecting much different in 3 weeks. today = 203 NP, LTHR 154. That is down from 166. I will take the small victory.
Last week was a long one for me training wise and legs are still feeling crazy tight. had to ride for 20 minutes before test today to even feel like I was loose enough to test.
Oh and Shaughn a 308 NP earns your CBA!!!! way to crush it!!
I started my pre-IM Plan ramp a couple of weeks ago. 20 week IM Plan begins July 11th. I have spent most of that time doing bike frequency stuff and now going to work on some run frequency. Legs are a little shot today so taking an extra day off, but will be back at it tomorrow.
FTP test for me also this morning. No major change since last one. wasn't expecting much different in 3 weeks. today = 203 NP, LTHR 154. That is down from 166. I will take the small victory.
Last week was a long one for me training wise and legs are still feeling crazy tight. had to ride for 20 minutes before test today to even feel like I was loose enough to test.
Oh and Shaughn a 308 NP earns your CBA!!!! way to crush it!!
Shawn, way to bring on the Bike TT bro! Also, great name you have there..........
Good to have you in, Starkman...I missed you when you disappeared from the OS.
Now for today's workout -- an "aqua-brick"…I managed to fit it in before I took off for the airport. Overall the swim was good but the run was difficult. I think my legs were just fried from a hard run on Sunday night then the brick yesterday where I extended the bike and the run. My pace was actually pretty good but the way my legs were feeling was just strange. Very tight to begin, then just freakin' tired. I ran the run as warmup then 3x7'(5') @z4. Took some inactive recovery after each z4 interval. Also the skies opened up about halfway through and I got soaked.
Overall swim was 3500 yd in 1:01:10. Took 1:00 bonus rest between each MS. I was not able to do the second MS faster than the first.
Run overall was 6.45 miles in 45:01, 6:58 pace. But there was some stopping so the numbers are a bit misleading. No stopping during each interval, however!!
z4=6:56 Warmup: 10' @ 6:57 Easy jog 3' @ 8:10 (may be a Garmin error, I was doing 7:28 then it jumped way up) 3x7'(5') @z4: 6:43, 6:40, 6:45 (5' recoveries: 7:21, 7:15)
5K TT this morning and couldn't be happier with the results!!!! still at work so Raw data is 21:09 for a 6:49/mile pace LTHR 172 and vDot 46. My last TT was March 8th: only 3.01 miles in 21:22 for a 7:06/mile pace LTHR 180 and vDot 44.
The best part is I am pain free. The calf held up!!! This is the first time I have ever broken 7:00/mile on a 5K. celbrated by adding tater tots to the breakfast menu.
@ Shawn -- congrats!!! Great work. And I hear you about the real victory being no injury...I love it when you feel like you've totally overcome a running injury.
Ya, that's me . . . the guy to raise the bar. Nope. Just a regular EN guy.
Totally over reached last weekend on the bike and paying for it down stream this week. Took until this morning that my legs started feeling less fatigued.
Scheduled today was 3 x 13'. Held within the range the first 2 and the #3 was a big fail. Just not mentally ready for the 3rd. I just spun easy back home. Overall ride was 1:25 and .81.
5K TT this morning and couldn't be happier with the results!!!! still at work so Raw data is 21:09 for a 6:49/mile pace LTHR 172 and vDot 46. My last TT was March 8th: only 3.01 miles in 21:22 for a 7:06/mile pace LTHR 180 and vDot 44.
The best part is I am pain free. The calf held up!!! This is the first time I have ever broken 7:00/mile on a 5K. celbrated by adding tater tots to the breakfast menu.
Given that I was not going to do a 5k TT test today and also that I have a race next Sunday that I'll mini-taper for, I decided to extend the run today from 60 mins to 90.
The weather was really nice in Chicago today, every day it's mid-70's and not humid I think about how lucky I'll be if it's like that on race day.
I felt pretty good so ran the same workout as last week's long-run -- 3x12'(5') @z3, but I ended up hitting z4 pace for the intervals (well, I kind of faked the last one, running mid-z3 for 8' then pushing to average it down in the last 4'!). I also managed to finish strong, which is nice. That said, I felt a slight twinge in calf / achilies and poist-run it;s starting to tighten, so I'll need to be super conservative from here to the July 17 HIM date to ensure no mushrooming injury.
Totals: 12.79 miles in 1:30:01, avg. pace 7:02.
Z2=7:22, z3=7:04, z4=6:56 Warmup: 16' @ 7:03 3x12'(5') @z3: 6:48, 6:45, 6:53 (5' recoveries: 7:23, 7:42, 7:50) Remainder time until the "homestretch" 15.5' @7:10 "Homestretch" 7.5' @6:42
Ok, I am back from Europe and see usual offenders smoking it again. Nice work.
Two weeks in Europe, lots of training, rented old road bike, raced Serbian Sprint Nationals ITU format (scored gold medal in Masters division)........fun, fun, fun. Than travel home Monday 06/13, jet legged trashed Tuesday, 100mi ride on Wednesday in 4:50, yesterday ass hurting 46mi in 2:09, got screwed by rain today, tomorrow 80mi of lollygagging with a group to close a very mini, mini bike week. I am ready to join you all.
09/18 70.3 Branson, than 10/23 Soma Half. Let's see if I can redeem myself. I know I will love the atmosphere you have created. Keep it up.
@ Aleks, great to have you back, man...you were CRITICAL motivation for me in the OS. Great to hear about your awesome results -- let's call it "Serbian redemption" after your couple of short course races early-season. It's all in the rearview mirror. Time to man-up for long-course action and hit the podium at Branson!!
Modified today's assigned endurance workout of 6x500(30). Instead after the 200 warmup I did a 1000yd TT to test my progress in the pool over the past weeks. Then instead of 500's with 30 rest I did 2x1000 with rest of 1 min between each.
The 1000 TT clocked in at 17:12 (1:43/100), which is a good improvement over the June 3 TT of 17:44 (1:46/100). Furthermore, I felt like I expended much less effort and was way less tired at the end. In fact, the following two sets of 1000yd clocked in at 17:51 (1:47/100) and 17:43 (1:46/100). So essentially the third set of 1000yd was faster than the TT from a couple of weeks ago!!
@ John - I'm following the 12-week HIM Advanced. I'm now in week 8, but I dropped into the plan fully in week 5 after finishing the OS. I did "modify" the last 4 weeks of the OS to do the Saturday rides from the HIM plan and add 1-2 swims a week. But looks like after this week volume starts to decline ahead of 7/17 race date, which is a bit scary considering I've only done 4 "real HIM plan" weeks...hope I'm ready come race-day...
Great group bike ride today. 2:47, 50 miles and .812 IF. Did push the first two of my 3 x 10's today (did these instead of 2 x 15's) then I realized that I needed to reign in my over reaching "Timmy" alter. It is just so easy to get caught up in the whole group mentality. The last interval was throttled back on purpose and I also dropped my NP over the last half of the ride on purpose. I paid dearly this past week for over reaching last weekend.
Interval 1 - 1.024 IF
Interval 2 - 1.036 IF
Interval 3 - 95.2 IF
At Matt - Nice. I am on week two of the Int. HIM Plan.
AT - Your are here? Uh oh, time to get serious! :-)
Week 8 of 20 HIM - Big Day complete. Rolled in around 10 a.m. and hit all the targets but it was smoking hot here in Dallas TX and the last 20 minutes of the run was a good test. Had the nutrition, calories/sodium dialed in perfectly so everything held up. Onward.....!
@Stark, better get your warrior face on. I will be watching you. Nice ride. I think overreaching does not get enough publicity.
I chose 20 week plan to have something to do next week, before I load 12 week HIM adv. Starting 06/27 I can post the work or I can do it next week but it will not be entirely manual material. I also have to modify every work week (next week) as it gets to crazy on the road, it will be more like OS type work until the weekend, than a long ride on Sunday with only Z3 work.....I will leave that to your suggestions as to how much do you want to hear from me, I will label and explain each workout before I give the data.
@Matt, that is some great running. You are a gazelle turning into cheetah.
Well, another great ride in the books. But I need to find another route, because I'll go out of my mind doing that loop another 4 times. My second z4 interval was epic with a roadie on my ass chasing me up and down hills while I'm trying to do "constant wattage z4". It fried me for the third interval I think, and also for the first z3...took me a couple of more intervals before I was able to get my power numbers back up.
Instead of "remainder time" at z2 I decided to throw in some extra intervals and just "go hard" to dial up the wattage and get in some nice training stress…it worked…
Overall ride was 64.24 miles in 3:13:31, 2080 elevation gain (0 net gain). Avg 19.9 mph, AP 196 watts, NP 214 watts (IF 0.862), TSS 229.3.
First lap was on the way to the pool but the second lap (52.5 miles at 20.0 avg speed was only a .78 IF) Wind was just howling for one ten mile stretch going south but I made that up going east, west and north as well. Good elevation as well today.
Nailed it ….better than I thought because the Garmin freaked out with some wacky numbers about half way in and shut down – looks like the 310XT is due now (http://connect.garmin.com/activity/93277416) So, 7.6 miles in about 1:01 but I knew that the pace I was holding was not sustainable for another hour, just wasn’t sure how fast I was going so kept trying to push…….
Bike stats after the pool leg (not before): Show about 88 degrees when I began the run. Was 92-93 when I finished……
Entire workout (230 watts):
Duration: 2:39:07
Work: 2199 kJ
TSS: 159.6 (intensity factor 0.78)
Norm Power: 240
Distance: 53.017 mi
Elevation Gain: 1672 ft
Elevation Loss: 1713 ft
Min Max Avg
Power: 0 564 230 watts
Cadence: 30 201 80 rpm
Speed: 0 38.8 20.0 mph
Temperature: 80.6 87.8 82.5 Fahrenheit
Good day for me though the swim needs improvement…….
@ Shaughn - Any long brick run after a long bike in 90-degree heat is very impressive...regardless of if you sustained the pace or if your Garmin was around to witness it!
Great group ride today BUT NO STATS to show for it. Todays scheduled training went out the window after the first interval. I was riding with a buddy in the Army. Last ride we will get together for a couple years, so it turned into a measuring contest. I came up short.
WU was about 35' 2 x 15' Z4/5 second one had avg watts @ 245 (my FTP is 203) 25' of Z3 waiting for everyone to catch up and refill water 2 x 25' high Z3/Z4 again second one was a race, not sure about the numbers 15' easy pace to the car
So no numbers to check out. My garmin wouldn't connect to the computer. after 2 hours of if fiddling I updated the firmware. Of course it connected, and dumped all the data.
Oh well it was a great ride with friends and way out of my comfort zone. Can't wait to see how it feels on the 2 hour ride today.
holy crap you guys - I am feeling "not worthy" of being in this group - man!
i say I am here an tehn promptly disappear - a bit about me - 5th doing tris, first HIM last year 7:01:00 - not stellar. coming to sport from marathoning where I have a 3:24 PB (about 10 years ago - I can run a 3:45 without hitting the track). So running is my strength
FTP has gone from 142 to 176 during OS. So biking improving
Swimming - let's just say this is a biking season and this year I am happy to finish the swim without getting kicked!
I am in week 14 of the HIM program and aiming for Calgary 70.3
I did a RR swim on Friday - for me that means 2000M straight, which I did in 52 mins (horribly slow I know) but it's only my 6th time in the pool this season, so I will take it. Anything below 46 mins in the race will be a gift for me.
RR brick yesterday in very hot conditions - so perfect testing - 90K in 3:27 - which I was VERY pleased with. There was alot of traffic, so I know in race conditions, this will be 3- 3:15 - I tried to keep it in Z3 most of the time and had difficulty holding back, so that is a good sign (I think!). Lots of time in aero and nutrition was BRILLIANT. Aero bottle of gatorade and another bottle + a gu at 1:00:00 and then every 30 mins.
The run ws even better - in the heat of the late morning (I hate the heat) but 30 mins out Z1 and hten Z2 and 3 on the way back - I felt incredibly strong. in fact at one point I got a little light headed... and that was because I was running a 7:45 mile. Z4 for me.
I felt like a million bucks afterwards not beat up and with more left in the tank.
Have I peaked too soon??
will be more regular here - you all have loads to teach me. Critiques PLEASE!!
Due to needing to be home for a Father's day brunch I had to do a ride straight from my house today...which meant a half hour of city riding before reaching the suburban roads where I could get steady wattage. As a result, low IF of 0.77 for the ride, and very high VI. Although the quality of the workout is less, you can't beat the time-efficiency and SAUs. And the suburban roads a half hour out are pretty good...the VI numbers for the work intervals are >1 only due to a couple of wrong turns that required stops.
Overall 39.5 miles in 2:04:14, IF 0.77, TSS 118.9.
W/U in the city 32' – AP: 146W, NP: 158w (IF 0.636), VI 1.07, cadence: 80, HR: 114 (max 132), 17.1mph
@ Jane, sounds like a great workout yesterday. You must be substantially stronger than last year...don't know how you end up with a 7hr HIM with a 3:15 bike and 8 min miles on the run. So clearly it'll be a huge PB for you coming up.
Comments
Entire workout (227 watts):
Duration: 3:13:06
Work: 2632 kJ
TSS: 210.1 (intensity factor 0.82)
Norm Power: 252
Distance: 62.886 mi
Elevation Gain: 1905 ft
Elevation Loss: 1973 ft
Grade: -0.0 % (-61 ft)
Min Max Avg
Power: 0 591 227 watts
Heart Rate: 95 159 142 bpm
Cadence: 30 225 80 rpm
Speed: 0 36.8 19.5 mph
Temperature: 75.2 91.4 80.9 Fahrenheit
RIDE: http://connect.garmin.com/activity/91583087
RUN: http://connect.garmin.com/activity/91583091
A bit of a snafu at the pool today...apparently the "summer hours" involve closing the pool for some kids stuff 9-11:30am and 1:30-3pm. So I showed up to start at 2pm (including having a gel in the locker room), then had to head to the Starbucks to wait for an hour for the pool to re-open.
In any case it was a good swim. I feel like I'm improving and getting back to where I was last year. The one other observation is that looking at the schedule this week I thought "oh, Monday is 'swim only'…piece of cake", then about 10 minutes into the main set I'm thinking "holy crap this is hard"!!
Overall 3400 yards in 56:44. Split times improving. I took 1 min bonus rest between each MS. So it ended up being about 1:15-1:20 rest between each MS.
Paces:
Warmup 400 – 1:44
MS1: 8x100(15), 50 sprint / 50 easy – 1:37, 1:42, 1:40, 1:40, 1:37, 1:36, 1:37, 1:36
MS2: 5x200(20), negative split – 1:40, 1:40, 1:38, 1:38, 1:38
MS3: 3x300(30), last 100 hard – 1:40, 1:40, 1:40
Cooldown 300 – 1:41
http://connect.garmin.com/activity/92255351
Cheers,
Matt
Numbers look pretty good. It's always nice to ride the when there's minimal wind, although you can tell there was a bit coming from the north, since the first 2 z4 intervals were southbound at 23-24mph then the return 20-min interval at the same power was 21.5mph. Nice low VI numbers.
Overall workout ended up 36.48 miles in 1:45:52. IF of 0.899, TSS 140.6.
Warmup: ~20' no relevant data b/c part of it was in the city making my way to the path. I did do 3x1'(1') @z4 as part of the warmup set.
z4 Intervals – target 236-248w
Interval 1: 8' @z4 – NP: 249w (IF 1.004), VI 1, cadence: 89, HR: 152 (max 159), 23.9mph
Interval 2: 12' @z4 – NP: 249w (IF 1.003), VI 1, cadence: 92, HR: 156 (max 161), 23.5mph
Interval 3: 20' @z4 – NP: 248w (IF 0.999), VI 1, cadence: 91, HR: 158 (max 167), 21.5mph
Remainder time – target z3 of 198-211w
Interval 4: 18.5' @z3 – NP: 216w (IF 0.87), VI 1, cadence: 89, HR: 145 (max 149), 22.8mph
Interval 5: 9' @z3+ – NP: 231w (IF 0.932), VI 1, cadence: 88, HR: 148 (max 151), 21.2mph
Also some garbage intervals for recoveries and going on some parts of the path that have traffic stops, etc.
http://connect.garmin.com/activity/92393719
As usual I was debating just bagging the brick run...but I sucked it up and hit my usual route from my house. Felt pretty good but not stellar. If this was a preview of my first Olympic-distance race in 2 weeks I'd have probably been cooked by mile 4 (and it was not hot out at all today). I extended from 20' assigned to 24' because I like using a particular T-intersection as my turnaround spot.
Overall 3.49 miles in 24:01, avg pace 6:52. I know the average is about right because the total distance is correct based on having run this route a billion times...but the lap times are a bit wacky – the third split reads too slow because it recorded 0.04 miles too short. The fourth split is just slightly too fast. In any case it was a good fast run.
1. 1.00 mi @ 06:54
2. 0.72 mi @ 07:04
3. 0.69 mi @ 07:16
4. 1.08 mi @ 06:28
http://connect.garmin.com/activity/92393909
Cheers,
Matt
Last week was a long one for me training wise and legs are still feeling crazy tight. had to ride for 20 minutes before test today to even feel like I was loose enough to test.
Oh and Shaughn a 308 NP earns your CBA!!!! way to crush it!!
Hi all:
I am jumping in on theis group, if that is OK?
I started my pre-IM Plan ramp a couple of weeks ago. 20 week IM Plan begins July 11th. I have spent most of that time doing bike frequency stuff and now going to work on some run frequency. Legs are a little shot today so taking an extra day off, but will be back at it tomorrow.
John
Oh, and my HIM is on 9/11 in Santa Cruz, CA - Big Kahuna. Will be prep race for IMAZ in November.
Crap! Now that Mr. Stark has joined thebar is going to be raised higher and we will all have to adjust!
Bike TT complete yesterday and the Run 5K TT painfully completed this morning in 80 degrees and 70%+ humidity -
48.1 vDOT on that one.....nap time!
http://connect.garmin.com/activity/92564646
Team, hold yourselves accounting and post your garmin.connect and WKO results (IF) as much as possible!
This also helps motivate the group!
Shawn, way to bring on the Bike TT bro! Also, great name you have there..........
Now for today's workout -- an "aqua-brick"…I managed to fit it in before I took off for the airport. Overall the swim was good but the run was difficult. I think my legs were just fried from a hard run on Sunday night then the brick yesterday where I extended the bike and the run. My pace was actually pretty good but the way my legs were feeling was just strange. Very tight to begin, then just freakin' tired. I ran the run as warmup then 3x7'(5') @z4. Took some inactive recovery after each z4 interval. Also the skies opened up about halfway through and I got soaked.
Overall swim was 3500 yd in 1:01:10. Took 1:00 bonus rest between each MS. I was not able to do the second MS faster than the first.
Paces:
Warmup 200 – 1:45
MS1: 4x400(30) – 1:44, 1:46, 1:45, 1:44
MS2: 4x400(30) – 1:45, 1:45, 1:46, 1:45
Cooldown 100 – 1:41
http://connect.garmin.com/activity/92645229
Run overall was 6.45 miles in 45:01, 6:58 pace. But there was some stopping so the numbers are a bit misleading. No stopping during each interval, however!!
z4=6:56
Warmup: 10' @ 6:57
Easy jog 3' @ 8:10 (may be a Garmin error, I was doing 7:28 then it jumped way up)
3x7'(5') @z4: 6:43, 6:40, 6:45
(5' recoveries: 7:21, 7:15)
http://connect.garmin.com/activity/92635156
Cheers,
Matt
The best part is I am pain free. The calf held up!!! This is the first time I have ever broken 7:00/mile on a 5K. celbrated by adding tater tots to the breakfast menu.
Hi All:
Ya, that's me . . . the guy to raise the bar.
Nope. Just a regular EN guy. 
Totally over reached last weekend on the bike and paying for it down stream this week. Took until this morning that my legs started feeling less fatigued.
Scheduled today was 3 x 13'. Held within the range the first 2 and the #3 was a big fail. Just not mentally ready for the 3rd. I just spun easy back home. Overall ride was 1:25 and .81.
Interval 1:
Duration: 13:01 (13:06)
Work: 197 kJ
TSS: 20.1 (intensity factor 0.963)
Norm Power: 253
VI: 1
Interval 3:
Duration: 13:01 (13:02)
Work: 194 kJ
TSS: 20 (intensity factor 0.961)
Norm Power: 253
VI: 1.02
Two words: Rock Star!
Way to get it done, Shaughn!
The weather was really nice in Chicago today, every day it's mid-70's and not humid I think about how lucky I'll be if it's like that on race day.
I felt pretty good so ran the same workout as last week's long-run -- 3x12'(5') @z3, but I ended up hitting z4 pace for the intervals (well, I kind of faked the last one, running mid-z3 for 8' then pushing to average it down in the last 4'!). I also managed to finish strong, which is nice. That said, I felt a slight twinge in calf / achilies and poist-run it;s starting to tighten, so I'll need to be super conservative from here to the July 17 HIM date to ensure no mushrooming injury.
Totals: 12.79 miles in 1:30:01, avg. pace 7:02.
Z2=7:22, z3=7:04, z4=6:56
Warmup: 16' @ 7:03
3x12'(5') @z3: 6:48, 6:45, 6:53
(5' recoveries: 7:23, 7:42, 7:50)
Remainder time until the "homestretch" 15.5' @7:10
"Homestretch" 7.5' @6:42
http://connect.garmin.com/activity/92887004
Cheers,
Matt
Good work, Matt! What Plan are you following?
I am just starting my running this week. Went out for 30' Z1 run and ran a mile on the local track ro re-familiarize to it. Good run.
Ok, I am back from Europe and see usual offenders smoking it again. Nice work.
Two weeks in Europe, lots of training, rented old road bike, raced Serbian Sprint Nationals ITU format (scored gold medal in Masters division)........fun, fun, fun. Than travel home Monday 06/13, jet legged trashed Tuesday, 100mi ride on Wednesday in 4:50, yesterday ass hurting 46mi in 2:09, got screwed by rain today, tomorrow 80mi of lollygagging with a group to close a very mini, mini bike week. I am ready to join you all.
09/18 70.3 Branson, than 10/23 Soma Half. Let's see if I can redeem myself. I know I will love the atmosphere you have created. Keep it up.
The 1000 TT clocked in at 17:12 (1:43/100), which is a good improvement over the June 3 TT of 17:44 (1:46/100). Furthermore, I felt like I expended much less effort and was way less tired at the end. In fact, the following two sets of 1000yd clocked in at 17:51 (1:47/100) and 17:43 (1:46/100). So essentially the third set of 1000yd was faster than the TT from a couple of weeks ago!!
Overall 3200 yards in 56:20.
Paces:
Warmup 200 – 1:44
3x1000(60), splits taken each 250yd:
1) 17:12 (1:43) – 1:39, 1:44, 1:45, 1:45
2) 17:51 (1:47) – 1:45, 1:48, 1:47, 1:48
3) 17:43 (1:46) – 1:44, 1:48, 1:48, 1:45
http://connect.garmin.com/activity/93057141
Now ready for some serious cycling this weekend!!
Great group bike ride today. 2:47, 50 miles and .812 IF. Did push the first two of my 3 x 10's today (did these instead of 2 x 15's) then I realized that I needed to reign in my over reaching "Timmy" alter. It is just so easy to get caught up in the whole group mentality. The last interval was throttled back on purpose and I also dropped my NP over the last half of the ride on purpose. I paid dearly this past week for over reaching last weekend.
Interval 1 - 1.024 IF
Interval 2 - 1.036 IF
Interval 3 - 95.2 IF
At Matt - Nice. I am on week two of the Int. HIM Plan.
AT - Your are here? Uh oh, time to get serious! :-)
Nice ride stats Stark!
Week 8 of 20 HIM - Big Day complete. Rolled in around 10 a.m. and hit all the targets but it was smoking hot here in Dallas TX and the last 20 minutes of the run was a good test. Had the nutrition, calories/sodium dialed in perfectly so everything held up. Onward.....!
Will post some stats later.........
@Stark, better get your warrior face on. I will be watching you. Nice ride. I think overreaching does not get enough publicity.
I chose 20 week plan to have something to do next week, before I load 12 week HIM adv. Starting 06/27 I can post the work or I can do it next week but it will not be entirely manual material. I also have to modify every work week (next week) as it gets to crazy on the road, it will be more like OS type work until the weekend, than a long ride on Sunday with only Z3 work.....I will leave that to your suggestions as to how much do you want to hear from me, I will label and explain each workout before I give the data.
@Matt, that is some great running. You are a gazelle turning into cheetah.
Instead of "remainder time" at z2 I decided to throw in some extra intervals and just "go hard" to dial up the wattage and get in some nice training stress…it worked…
Overall ride was 64.24 miles in 3:13:31, 2080 elevation gain (0 net gain). Avg 19.9 mph, AP 196 watts, NP 214 watts (IF 0.862), TSS 229.3.
Warmup: 24' – NP: 157w (IF 0.634), VI 1.07, cadence: 74, HR: 106 (max 122), 16.0mph
z4 intervals – target 236-248w
Interval 1: 8' @z4 – NP: 249w (IF 1.006), VI 1.01, cadence: 87, HR: 144 (max 153), 22.9mph
Interval 2: 12' @z4 – NP: 263w (IF 1.06), VI 1, cadence: 89, HR: 157 (max 166), 22.3mph
Interval 3: 15' @z4 – NP: 248w (IF 1), VI 1.01, cadence: 89, HR: 156 (max 163), 20.9mph
z3 intervals – target 198-211w
Interval 4: 15' @z3 – NP: 209w (IF 0.842), VI 1.02, cadence: 86, HR: 137 (max 147), 22.0mph
Interval 5: 15' @z3 – NP: 211w (IF 0.85), VI 1, cadence: 84, HR: 136 (max 145), 20.5mph
Interval 6: 15' @z3 – NP: 215w (IF 0.867), VI 1.01, cadence: 86, HR: 138 (max 148), 20.3mph
Interval 7: 16.5' @z3 – NP: 215w (IF 0.869), VI 1, cadence: 86, HR: 139 (max 150), 21.3mph
Remainder time
18' @z3+ – NP: 224w (IF 0.902), VI 1.01, cadence: 87, HR: 142 (max 154), 20.9mph
14' @z3+ – NP: 228w (IF 0.919), VI 1, cadence: 87, HR: 145 (max 155), 21.0mph
http://connect.garmin.com/activity/93265719
Cheers,
Matt
Matt, solid stats bro! You are going to do so well during your race!!
My "Big Day" stats:
Swam 45 minutes including a 1,000M TT - about the same as the last test - slow...
WU was about 35'
2 x 15' Z4/5 second one had avg watts @ 245 (my FTP is 203)
25' of Z3 waiting for everyone to catch up and refill water
2 x 25' high Z3/Z4 again second one was a race, not sure about the numbers
15' easy pace to the car
So no numbers to check out. My garmin wouldn't connect to the computer. after 2 hours of if fiddling I updated the firmware. Of course it connected, and dumped all the data.
Oh well it was a great ride with friends and way out of my comfort zone. Can't wait to see how it feels on the 2 hour ride today.
i say I am here an tehn promptly disappear - a bit about me - 5th doing tris, first HIM last year 7:01:00 - not stellar. coming to sport from marathoning where I have a 3:24 PB (about 10 years ago - I can run a 3:45 without hitting the track). So running is my strength
FTP has gone from 142 to 176 during OS. So biking improving
Swimming - let's just say this is a biking season and this year I am happy to finish the swim without getting kicked!
I am in week 14 of the HIM program and aiming for Calgary 70.3
I did a RR swim on Friday - for me that means 2000M straight, which I did in 52 mins (horribly slow I know) but it's only my 6th time in the pool this season, so I will take it. Anything below 46 mins in the race will be a gift for me.
RR brick yesterday in very hot conditions - so perfect testing - 90K in 3:27 - which I was VERY pleased with. There was alot of traffic, so I know in race conditions, this will be 3- 3:15 - I tried to keep it in Z3 most of the time and had difficulty holding back, so that is a good sign (I think!). Lots of time in aero and nutrition was BRILLIANT. Aero bottle of gatorade and another bottle + a gu at 1:00:00 and then every 30 mins.
The run ws even better - in the heat of the late morning (I hate the heat) but 30 mins out Z1 and hten Z2 and 3 on the way back - I felt incredibly strong. in fact at one point I got a little light headed... and that was because I was running a 7:45 mile. Z4 for me.
I felt like a million bucks afterwards not beat up and with more left in the tank.
Have I peaked too soon??
will be more regular here - you all have loads to teach me. Critiques PLEASE!!
Cheers
Jane
Overall 39.5 miles in 2:04:14, IF 0.77, TSS 118.9.
W/U in the city 32' – AP: 146W, NP: 158w (IF 0.636), VI 1.07, cadence: 80, HR: 114 (max 132), 17.1mph
z3 intervals – target 198-211w
Interval 1: 30' @z3 – AP 204w, NP: 209w (IF 0.843), VI 1.04, cadence: 83, HR: 131 (max 144), 20.1mph
Interval 2: 25' @z3 – AP 216w, NP: 217w (IF 0.876), VI 1.01, cadence: 87, HR: 138 (max 150), 21.9mph
City riding back to home
21.5' – AP 170W, NP: 177w (IF 0.712), VI 1.08, cadence: 83, HR: 119 (max 146), 19.4mph
10.75' – AP: 153w, NP: 167w (IF 0.673), VI 1.06, cadence: 80, HR: 113 (max 140), 17.8mph
http://connect.garmin.com/activity/93404492
I bagged the brick run due to my achillies not feeling back to 100% yet…4 weeks from the big race so I'm not pushing it with the running this week.
Cheers,
Matt