Really great swim workout today. I hit the pool after getting back from a trip to Cincinnati. I knew I wouldn't have time to get in the run so I extended the swim by 500 yards to make it an even 4000.
Overall I did the 4000 yards in 1:08:39, an average pace of 1:43. The core was 8x400(30) and then 4x100(15). This compares with an average pace of 1:46 for the Tuesday workout which had 6x400(30) and 6x100(15)…i.e. a higher percentage of the workout at a faster pace. So it was indeed a very strong swim today.
Bummer…I got rained out of my 3hr ride this morning. I hit the trainer but only for an hour…not really a substitute. It was pretty hot in the basement – ~79 degrees and no fan, and mentally I was not in the game even with "Man vs. Food" on the TV.
I did a 10' warmup then all the FTP intervals except the 15'. Frankly I came in at the low range of z4…it was not a stellar performance.
Hopefully the roads will be dried out by the time tomorrow's ABP ride comes around. And maybe I'll throw in a run this afternoon to make up for the crappy ride (but probably not).
Went into this ride concerned. Still tired last night from the week’s load and very concerned about hitting those Z4 intervals today. I hit all 4 Z4s and all 4 Z3s but it just took a lot of fight to keep the legs going and mentally overcome the fatigue. Very happy with the results. Had a flat at mile 60. I thought, “TG, I get to step off the bike!”
The Garmin map on the link below missed some miles because I forgot to restart it when I stopped, so the Joule information is most accurate. I left around 7 a.m. so, was getting hot by 10! This week schedule shows run after Sunday ride vs. today’s ride………
20.4 mph for 62.8 with a .816 IF today……….I’ll take it!
RR2 Done! Started off great, then I got lost. (Bad cue sheet I guess) So I spent more time than I would have liked trying to figure out where the $%# I was and how to get either home or back on track. I did manage to get back on the route and ended up doing about 60mi @avg 13.7 w/ 2,600ft. (Not bad for me) I think the new race tires may have gotten me an extra 1mph.... is that possible? Aside from falling over once at a stop sign and the getting lost thing, happy with the results. HRM did some funky things, like giving me readings of 237 so I had to reset a couple of times, but think my avg. was comfortably in Z3. Run 60mins- 5 mi. Just as I expected.
@Kim, I think you knocked RR2 out of the park! Way to lead!
Did 1 hour with dead legs on the bike this morning. Got off the bike and was able to hobble better than expected so ran 6 miles to make up some of the ride:
I am now in week 15 of the 20 week program as I have decided to do another HIM on Sept 11. I actually took it easy this week - in Seattle on Tuesday and Wed and then jet lagged thurs.fri.
Very light swim yesterday in the St Lawrence River - 1000M
Today I re-did last week's race ride - one hour in Z1-2 and then two in Z3 - which is 145-160 watts for me and ended up with a IF of .80 - higher than my race IF of .75 - and my norm watts were 142, as compared to 133 last week in the race.
I also concentrated on taking on three times as much liquid and backing off the GUs - so 4 GUs/3 hours (versus 6/3 hours) and 3 bottles of liquid (water and Gatorade) versus one. As a result I feel like a rock star now, not a zombie. which is good as I have an hour's worth of work to do!
Re Seattle - second round of interviews went very well. Got offer yesterday - significantly off what I told the headhunter what my line in the sand was. sigh. We'll see if we can make it work.
Fun ride this morning with fellow EN-er Ellen who just moved to Chicago. That said, the the skies totally opened and we experienced some really brutal rain.
This was supposed to be a 120min "ABP ride" but I had decided to extend to make up some of the volume from yesterday's ride which I did on the trainer and cut short to 60min. As a result of the conditions and the extension it was a fairly low-intensity ride but a lot of fun for sure.
Overall 3:40:34, IF=0.721. Most of the laps do not correspond to proper intervals, so the VI numbers are super-high. I got in 5 actual "work intervals" totaling 72 minutes which is about the amount of z3 "work" I'd usually get in on a 2-hour ABP using that route.
Comments
45:44 which is about 2:05/100. (5 sec slower than t-pace.)
1mi on treadmill- 12min.
Making cheeseburger meatloaf for dinner. YUMMMM!!
RR #2 tomorrow. Wish me luck!
Overall I did the 4000 yards in 1:08:39, an average pace of 1:43. The core was 8x400(30) and then 4x100(15). This compares with an average pace of 1:46 for the Tuesday workout which had 6x400(30) and 6x100(15)…i.e. a higher percentage of the workout at a faster pace. So it was indeed a very strong swim today.
Paces:
Warmup 200 – 1:45
MS1: 8x400(30) – 1:47, 1:45, 1:42, 1:43, 1:44, 1:42, 1:42, 1:43
MS2: 4x100(15), 50 sprint / 50 easy – 1:34, 1:36, 1:39, 1:37
Cooldown 100 – 1:45
http://connect.garmin.com/activity/104319462
I did a 10' warmup then all the FTP intervals except the 15'. Frankly I came in at the low range of z4…it was not a stellar performance.
Hopefully the roads will be dried out by the time tomorrow's ABP ride comes around. And maybe I'll throw in a run this afternoon to make up for the crappy ride (but probably not).
Cheers
Overall 1:00:04, IF=0.874
Interval 1 (10' @z4) - NP: 239w (IF 0.965), cadence: 86, HR: 152, max HR 161
Interval 2 (12' @z4) - NP: 240w (IF 0.968), cadence: 87, HR: 161, max HR 169
Interval 3 (12' @z4) - NP: 239w (IF 0.964), cadence: 91, HR: 167, max HR 174
Remainder time 7' @z3 - NP: 211w (IF 0.853), cadence: 87, HR: 157, max HR 164
http://connect.garmin.com/activity/104427621
@Matt- How can you watch MVF while riding??
RR2 Done! Started off great, then I got lost. (Bad cue sheet I guess) So I spent more time than I would have liked trying to figure out where the $%# I was and how to get either home or back on track. I did manage to get back on the route and ended up doing about 60mi @avg 13.7 w/ 2,600ft. (Not bad for me) I think the new race tires may have gotten me an extra 1mph.... is that possible? Aside from falling over once at a stop sign and the getting lost thing, happy with the results. HRM did some funky things, like giving me readings of 237 so I had to reset a couple of times, but think my avg. was comfortably in Z3. Run 60mins- 5 mi. Just as I expected.
Will post in the Race Execution forum.
Do I REALLY have a 2hr ride tomorrow? Ugh
@Kim, I think you knocked RR2 out of the park! Way to lead!
Did 1 hour with dead legs on the bike this morning. Got off the bike and was able to hobble better than expected so ran 6 miles to make up some of the ride:
Run: http://connect.garmin.com/activity/104679722
I am now in week 15 of the 20 week program as I have decided to do another HIM on Sept 11. I actually took it easy this week - in Seattle on Tuesday and Wed and then jet lagged thurs.fri.
Very light swim yesterday in the St Lawrence River - 1000M
Today I re-did last week's race ride - one hour in Z1-2 and then two in Z3 - which is 145-160 watts for me and ended up with a IF of .80 - higher than my race IF of .75 - and my norm watts were 142, as compared to 133 last week in the race.
I also concentrated on taking on three times as much liquid and backing off the GUs - so 4 GUs/3 hours (versus 6/3 hours) and 3 bottles of liquid (water and Gatorade) versus one. As a result I feel like a rock star now, not a zombie. which is good as I have an hour's worth of work to do!
Re Seattle - second round of interviews went very well. Got offer yesterday - significantly off what I told the headhunter what my line in the sand was. sigh. We'll see if we can make it work.
have a great week everyone!
Love it!!!!
Fun ride this morning with fellow EN-er Ellen who just moved to Chicago. That said, the the skies totally opened and we experienced some really brutal rain.
This was supposed to be a 120min "ABP ride" but I had decided to extend to make up some of the volume from yesterday's ride which I did on the trainer and cut short to 60min. As a result of the conditions and the extension it was a fairly low-intensity ride but a lot of fun for sure.
Overall 3:40:34, IF=0.721. Most of the laps do not correspond to proper intervals, so the VI numbers are super-high. I got in 5 actual "work intervals" totaling 72 minutes which is about the amount of z3 "work" I'd usually get in on a 2-hour ABP using that route.
W/U in the city
- 21' – AP: 123, NP: 142 (IF 0.571), VI 1.15, cadence: 73, HR: 110 (max 138), 15.2mph
- 18' "extended warmup" – AP: 153, NP: 161 (IF 0.65), VI 1.06, cadence: 77, HR: 118 (max 132), 19.1mph
Main ride
25' @z2 – AP 161, NP: 177 (IF 0.714), VI 1.1, cadence: 75, HR: 114 (max 138), 18.4mph
11' @z3 – AP 200, NP: 201 (IF 0.811), VI 1.01, cadence: 77, HR: 124 (max 134), 20.7mph
11' @z2 – AP 173, NP: 182 (IF 0.735), VI 1.05, cadence: 77, HR: 116 (max 132), 18.2mph
18' @z3 – AP 210, NP: 213 (IF 0.859), VI 1.02, cadence: 81, HR: 124 (max 143), 21.2mph
15' @z2 – AP 157, NP: 171 (IF 0.688), VI 1.08, cadence: 77, HR: 112 (max 135), 18.5mph
15' @z3 – AP 209, NP: 210 (IF 0.848), VI 1.01, cadence: 86, HR: 133 (max 140), 21.8mph
16' @ ~z1 – AP 116, NP: 136 (IF 0.55), VI 1.17, cadence: 74, HR: 104 (max 131), 17.1mph
5' @ ~z1 – AP 144, NP: 154 (IF 0.621), VI 1.07, cadence: 74, HR: 113 (max 121), 17.9mph
22' @z3 – AP 203, NP: 210 (IF 0.845), VI 1.03, cadence: 80, HR: 133 (max 142), 21.9mph
11' @ ~z1 – AP 115, NP: 132 (IF 0.532), VI 1.15, cadence: 71, HR: 104 (max 142), 16.8mph
6' @z3 – AP 200, NP: n/a (IF ~0.81), VI n/a, cadence: 74, HR: 117 (max 139), 19.7mph
City riding back to home – in complete pouring rain
25' – AP 90, NP: 103 (IF 0.417), VI 1.15, cadence: 64, HR: 88 (max 129), 13.8mph
http://connect.garmin.com/activity/104689598