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Week of July 18th
Congrats to Matt on a well executed, blistering fast, first time HIM race!
Finished my Sunday APB ride about 9 pm. 76 minutes of total Z3 time and 1:45 total bike time.
Completed my Monday run and swim hitting the 3X1 targets on the run. This morning swam 2,500M but felt tired getting through that one.
Have a great week all!
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Bike Intervals for me tonight (Z4 155-165bpm) All on flat terrain.
8'- avg bpm- 157
12' - avg bpm- 158
15' - avg bpm- 159
Followed by easy brick run on treadmill (very hot & humid- needed some relief)
1.75mi- 20 mins; avg bpm 153 (which is technically my Z3, but I don't really have a Z1/2 when I run. HR goes right to Z3... unless I walk!)
Going to be REALLY hot for the next few days so looking forward to the swim!
Thanks guys!
I'm still planning the rest of the season so not sure what workouts I'll be doing going forward. Likely either Vegas or Branson, so I'd probably rewind to HIM week #4 or #5 starting next week. I'll post to the macro thread soon for guidance.
In the meantime this will be a light week due to massive business travel and recovery from Racine. That said, I did manage to hit the pool today for my first workout post-Racine. The Racine results taught me that I am a terrible swimmer -- only 3 people in the top 100 had a worse swim than me, and most of the people around my placing overall were swimming 8-12 minutes faster. So it's fitting that I did a swim workout.
Overall 2500 yards in 41:11.
Paces (1:00 bonus rest between each MS):
Warmup 500 – 1:45
MS1
- 3x100(20), desc – 1:34, 1:32, 1:33
- 3x100(15), desc – 1:40, 1:39, 1:34
- 3x100(10), desc – 1:43, 1:40, 1:34
MS2
- 4x50(20), desc – 1:32, 1:30, 1:30, 1:28
- 4x50(15), desc – 1:34, 1:34, 1:30, 1:28
- 4x50(10), desc – 1:38, 1:34, 1:30, 1:28
MS3/Cooldown 500 – 1:43
http://connect.garmin.com/activity/100413265
Cheers,
Matt
I average :55- 1:00 per 50. At sprint speed, I can do a 25 in about :20, but unfortunately I appear to have 2 speeds - sprint0 which I can only hold for 25-50m, and "regular" speed. Any thoughts on how to bridge that gap?
Agree with Kim on the swimming comment - I would love to be a terrible as Matt in the pool!
I had a 90 minute brick this morning early with V02 intervals…. I ordered a new supply of Infinit last night as well as a new 310XT upload stick since I have lost mine. So I can post the Joule information and will relay the Garmin info below:
So Sunday helped a buddy out and did his Louisville RR with him. That was an experience. so a 97 mile ride followed by a 6 mile run/walk. Had a lot of stomach issues that started pre-ride and continued to the run. Otherwise went well.
Took Monday off, then only got half my swim in yesterday. but still was a solid swim for me.
Today was the money maker. Bike test this morning. Old FTP was 203. New FTP 220!!!!!!!! TSS 82.6, IF 1.08, VI 1.02
Very happy with the results. I will see how happy I am on Saturday with the new zones. Got a 30 min run tonight and 105min run in the morning.
Swim done.... 8 x 400 turned into 6 x 400.
Then 10' run on treadmill w/ 6 x 30' 4% uphill strides. Felt pretty good.
@ Shawn - great bump of almost 10%...that is huge.
@ Kim - I totally hear you on "2 speeds" in the pool. I don't have a clue how people know their pacing while swimming. I was doing sets which were supposed to be each one faster than the last and having a lot of trouble figuring out how fast to go. For me it is either "easy" or "hard". Interestingly the pace difference between the two is not very significant but the RPE difference is massive....which was a real eye-opener to me as I thought about how to pace in races (i.e. "easy").
And as for my paces in general, you guys are way too kind!! 38 minutes for a half-iron swim is about what I expected and frankly I think great given I've never had any formal swim coaching or lessons, and given that I did zero swimming in the OS until late April. Clearly improvement from here would require focus and coaching, and truthfully a time investment that I can't afford with a family and a high-travel job. But as I mentioned I can't help but notice that the people around me in the Racine standings were swimming 8-12 MINUTES faster...that's a LOT!! Lucky for me my run time was the equalizer on an overall basis. But clearly it demonstrates an atypical imbalance among the triathlon sports.
Cheers,
Matt
@Shawn - 10% is HUGE bro! Way to work!
Held the line hitting all targets and negative split a 1:57 run this morning (14.5 miles) 83 degrees, 94% humidity, was mentally tough for me......
Lost my Garmin upload stick - new should arrive today or tomorrow. Stats:
@Kim - great job - you seem to be showing alot of consistency, very strong work!
5 mile easy run for me this morning
/ 3600M swim over lunch outside - 100 degrees when I finsihed
.....just too damn hot, even for swimming....
Paces:
W/U 300: 1:45
MS1
3 x 400 (20): 1:45, 1:43, 1:42
4 x 300 (15): 1:43, 1:43, 1:42, 1:44
5 x 200 (10): 1:42, 1:44, 1:41, 1:42, 1:45
Cheers!
So I hit the trainer, but only for an hour. It was pretty hot in the basement – 77 degrees compared with 71-72 that I'm are used to down there...and I have no fan – and I was mentally drained from the driving fiasco.
I did a 10' warmup then all the FTP intervals except one of the 12'. I was chasing my outdoor targets and hit solidly in z4 although did not overachieve my FTP of 248 on any. The trainer session was my first in ages (since June 23, and that one was a pre-race throwaway), and it reminded me of how effective those indoor workouts are…I was more drained after the hour than any of my outdoor rides this year.
The run will have to wait until this afternoon.
Cheers
Overall 1:00:10, IF=0.901
Interval 1 (8' @z4) - NP: 241w (IF 0.973), cadence: 85, HR: 141, max HR 152
Interval 2 (10' @z4) - NP: 247w (IF 0.996), cadence: 87, HR: 160, max HR 169
Interval 3 (12' @z4) - NP: 241w (IF 0.971), cadence: 85, HR: 168, max HR 177
Interval 4 (10' @z4) - NP: 244w (IF 0.983), cadence: 86, HR: 173, max HR 181
http://connect.garmin.com/activity/101086360
We did our last long ride before our race next weekend.
60K in 2:18 - lots of stopping and easy riding. then 20 min xsition run. My god I feel like a million bucks.
So I am going to do something rash and make a prediction. Or rather set an acceptable goal. If the conditions are perfect and I have a good day, this is what I think will happen:
Swim: less than 46 mins - probably 42-44
T1 - 5 -6 mins (probably less)
Bike: 3:15 (it's a 94K course)
T2 - 3-4 mins
Run: 1:52
total time: 6:00- 6:05
Fingers crossed, I think this is doable.
I do the same thing as Matt. I don't track my overall time. Just real time watts on the bike. I have my wife yell my cumulative time at me when I head out on the run.
I think you're going to have a great race!
Plus I left my kids at home so was able to both sleep in AND run this morning before brunch (of course, "sleeping in" for me is 8am!!).
Nice run on a trail out to Picnic Point on Lake Mendota. Overall 8.74 miles in 1:01:02, 6:59 pace. Even at 8am it was pretty humid and warm, so I took inactive recovery after each interval – elapsed time was 1:07:07.
Z2=7:19, z3=7:01, z4=6:53
Warmup: 10' @ 6:58
5x7'(4') @z4: 6:43, 6:47, 6:49, 6:44, 6:45
(4' recoveries: 7:28, 7:45, 7:30, 7:22)
Actually I didn't mean to do the 5th interval…that was supposed to be z3 "remainder time", but with 3 mins to go I was within a few sec/mile of z4 pace so I cranked it up and extended the run by 1' to make it a "5th interval".
http://connect.garmin.com/activity/101369756
Now enough of this random "recovery week" training. Time to reengage the HIM plan and get ready for Vegas!! But I'll continue to post here because it seems most of the other groups are dormant.
Cheers,
Matt
I am going to have to review the HIM execution stuff in the wiki.
To really mess with my head, the people who interviewed me for that job in Seattle want to see me again. Exciting but scary. I've never moved my family for a job yet. Of course it would be perfect if if I could go out On august 14 and do the lake steven HIM!!
Taper taper taper.
Jane
Did the 19.7mi Amica Sprint Triathlon yestaerday. I am fairly happy with the results, finished 9/19 for Athena. I am starting to think I actually swim slower in a wetsuit because I feel like I can't go faster because I can't breathe! (Anyone else feel this way?) Anyway, I decided to go all out on the 16 mi bike and see what happens with the run since my run is pretty slow anyway. Worked out OK, run was only 1 min. slower than last sprint in May and I'll chalk that up to heat & humidity. Next up is Timberman in 4 weeks. Several times during the race I was wondering, can I really do 70.3 when 19.7 doesn't seem like a piece of cake?? I know they are totally different pace wise, but I have some serious doubts, which I need to get out of my head! Need to finish Timberman in 8.5 hours so they don't throw me off the course.