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Week of August 29
The day after the Chicago Tri and I'm back on the plan. Actually not really, because I bagged the 45 minute run…which makes sense, if I was able to turn in a good effort on the run today, I didn't run hard enough yesterday, right???
Overall 2500 yards in 40:06.
Paces:
Warmup 200 – 1:42
21x100 on the 2:00 SI, structured as 3 sets of 7 with 1:00 bonus rest between each set
Set 1: 1:33, 1:36, 1:39, 1:38, 1:37, 1:36, 1:36
Set 2: 1:31, 1:33, 1:35, 1:34, 1:34, 1:36, 1:36
Set 3: 1:31, 1:33, 1:34, 1:34, 1:34, 1:36, 1:34
Cooldown 200 – 1:40
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Did first "real" WO since HIM. 3 x 8' Z4 Bike + Run
#1- 8:00, avg BPM 154 (Top of Z3... close!)
#2, 9:13, avg bpm 158
#3, 9:04, avg bpm 156
HR was not steady beause I was up and down hills in my 'hood but I need hill work so its all good.
Run: Plan called for 20' (10' Z3, 10' Z4) but again, opted for hill work:
1.2mi, avg bpm 156, 13:11
The run felt really good. It was 82 degrees and dry here today, so great weather. The run on my plan was a 30 min brick but obviously I did not bike today. And since I bagged the 45 min run yesterday, I made today's run a 65-minute FTP effort where I hit 4x7'(4')@z4. Actually it was more like 5x7' since the first 7' of my 10' warmup turned out to be z4 before it hit the lap button and took 3' easy. Btw, if the difference between the first 2 and second 2 z4 intervals seems strange to you, check out the elevation profile on the Garmin link…
Overall 9.32 miles in 1:05:00, avg 6:58 pace.
Z2=7:19, z3=7:01, z4=6:53
Warmup: 7' @ 6:49, then 3' @7:06
4x7'(4') @z4: 6:28, 6:25, 6:43, 6:51
(recoveries: 7:15, 7:40, 7:58, 7:40)
"Remainder" – 6' @ 6:59 (z3), 2 @ 7:31
http://connect.garmin.com/activity/110630940
The swim was likewise pretty good. I feel like I got into a good groove and just hammered out the endurance set. Times not particularly fast, but felt very easy. Distances a little wacky given an odd pool length, but the paces are correct.
Overall ~2700 yards in 45:30. Very consistent splits.
W/U 200: 1:38
4x600(30): 1:42, 1:40, 1:40, 1:42
C/D 200: 1:39
http://connect.garmin.com/activity/110696861
Cheers!
VO2 Run tonight. I love this stuff. I def. attribute my run improvement to this stuff. I had fun w/ it tonight on the trail. I usually do Z5 work on the treadmill, but figured I'd try it in the "real world". Basically just ran as hard as I could for as long as I could. You'll see from the stats below that I need work on pacing, even just for 200m! I started to get it towards the end, but still go out toooooo hard! Also, I seem to have "lost" one of my 200's. (Not sure if I maxed out the watch on # of workouts it saves, or if I can't count or what, but I swear I did 4 x 200 to start, not 3!) Also, I take my speed and distance with a grain of salt as I can't seem to get my foot pod calibrated to my liking. Close enough i suppose....
4?? x 200, 1 x 800, 4 x 200, 1 x 400
200s
#1- .13mi, 1:02, avg bpm- 158, max bpm 174, avg speed 7.1, max speed 10.1mph
#2- .13mi, 1:06, avg bpm- 158, max bpm 173, avg speed 6.8, max speed 8.5mph
#3- .13mi, 1:02, avg bpm- 157, max bpm 175, avg speed 6.8, max speed 8.2mph
1 x 800
.54mi, 5:08, avg bpm- 168, max bpm 178, avg speed 6.3, max speed 7.1mph
200s
#1- .12mi, 1:04, avg bpm- 156, max bpm 171, avg speed 6.6, max speed 8.1mph
#2- .12mi, 1:01, avg bpm- 155, max bpm 172 avg speed 7.0, max speed 8.2mph
#3- .12mi , 1:01, avg bpm- 153, max bpm 173 avg speed 6.8, max speed 8.4mph
#4- .12mi , 1:01, avg bpm- 155, max bpm 172 avg speed 6.9, max speed 8.1mph
1 x 400
.25mi, 2:11, avg bpm- 161, max bpm 172 avg speed 6.7, max speed 7.7mph
With all the smoke I thought that was going to be game over. Could have easily been if the engine failure had damaged the wing too severely. Or any number of other things. When we got off the plane we could see that the wing surfaces were damaged by the blast. I am a lucky boy. Very lucky.
So in any event I didn't make it to Brazil so I went out at lunchtime for a run. It wasn't a run day according to the plan so I made up the workout on the fly.
Overall 5.99 miles in 42:03, avg pace 7:00. Very nice high cadence.
Z2=7:19, z3=7:01, z4=6:53
Warmup: 11.5' @ 7:07
2x10'(1.5') @z4: ~6:49, 6:44
(recoveries: 7:58, 7:40)
"Remainder" – 7.5' @ 6:55 (z3)
Some GPS strangeness on the first z4 interval so I lapped it at the halfway point of that interval and I think the first half is incorrectly slow.
http://connect.garmin.com/activity/110865455
Overall 6.38 miles in 45:01, avg 7:03 pace (felt harder than that…and high HR).
Z2=7:19, z3=7:01, z4=6:53
Warmup: 10' @ 7:09
2x8' @z4: 6:46, 6:41
(recoveries of 5.5' and 4.5': 7:33, 7:37)
Then 1x8'(1') @6:54 (borderline z4 but not quite there…if I saw it was that close I'd have pressed for another minute to average down the lap time by a second!!)
http://connect.garmin.com/activity/111323121
The swim felt pretty good but the paces were not terrific. It was supposed to be W/U 500 followed by a 2200yd race rehearsal swim. I had to cut It short due to a calf cramping up badly after 1900yd. That happens to me sometimes if I swim AFTER the run, and in this case it was a very hard run in tough conditions with the swim <2hr afterwards. But I got in 2400 yd total and it was a good workout. <br />
Overall ~2400 yards in 41:26. I took splits on each 250. Very consistent split times.
W/U 500: 1:44, 1:46
1x1900: 1:40, 1:44, 1:44, 1:43, 1:43, 1:43, 1:44, 1:45
http://connect.garmin.com/activity/111358605
My stats below.
Garmin links:
- Bike: http://connect.garmin.com/activity/111536571
- Run: http://connect.garmin.com/activity/111536830
Bike felt good and the legs felt fresh. They just need to last one more week like that!!! I cut the ride short but don't regret it. It is not only time to taper race-wise, but also season-wise.
Overall 32.09 miles in 1:37:31, IF 0.833 (not bad for a ride with no FTP intervals), TSS 109.5.
W/U 22.5'
NP: 169 (IF 0.68), VI 1.07, cadence: 75, HR: 120 (max 138), 17.0mph
3x10' z3 intervals – target 198-211w
Interval 1: 10'(3.5') @z3 –NP: 237 (IF 0.957), VI 1, cadence: 86, HR: 140 (max 150), 23.7mph
Interval 2: 9.75'(5') @z3 – NP: 224 (IF 0.901), VI 1.01, cadence: 86, HR: 144 (max 130), 19.8mph
Interval 3: 10'(2') @z3 – NP: 217 (IF 0.875), VI 1, cadence: 87, HR: 132 (max 144), 20.2mph
1x20' "z3+" intervals – target over 211w
NP: 230 (IF 0.927), VI 1, cadence: 89, HR: 147 (max 159), 23.8mph
"Remainder time" 8' @z2 then 4' @z2 – target ~180w
8' @z2 –NP: 189 (IF 0.762), VI 1.01, cadence: 84, HR: 131 (max 139), 17.2mph
4' @z2 –AP: 191, cadence: 84, HR: 134 (max 140), 20.9mph
The brick run was good too. Going out at z4 (per the plan!) teaches you that you just can't do that in a race and expect to survive. But that said, I built my pace back up after the turnaround and ended up in solid z3 territory for the second 10 minutes.
Overall 2.91 miles in 20:01, avg pace 6:53.
z2=7:19, z3=7:01, z4=6:53
- "Warmup" of 1': 7:26
- 9' targeting z4: 6:44
- 10' targeting z2: 6:58
Overall 38.73 miles in 2:00:55. IF=0.775, TSS 116.6.
Warmup in the city
Basic, 20' easy – AP 141, NP: 150 (IF 0.604), VI 1.06, cadence: 78, HR: 109 (max 126), 15.7mph
Extended, 10' @ z2 – AP 177, NP: 181 (IF 0.728), VI 1.02, cadence: 82, HR: 130 (max 137), 20.6mph
Extended, 7' easy – AP 149, NP: 154 (IF 0.623), VI 1.05, cadence: 76, HR: 116 (max 136), 16.5mph
Main set
10'(3') @z3 – AP 209, NP: 209 (IF 0.844), VI 1, cadence: 83, HR: 136 (max 140), 20.7mph
10'(6') @z3 – AP 209, NP: 209 (IF 0.844), VI 1, cadence: 84, HR: 138 (max 143), 21.3mph
22'(5') @z3+ – AP 228, NP: 228 (IF 0.918), VI 1, cadence: 87, HR: 148 (max 155), 23.4mph
7'(2') @z3+ – AP 219, NP: 219 (IF 0.881), VI 1, cadence: 86, HR: 145 (max 151), 22.2mph
City riding back to home
9' @z2 – AP 190, NP: 194 (IF 0.78), VI 1.02, cadence: 80, HR: 131 (max 147), 20.8mph
10' easy – AP 134, NP: 143 (IF 0.578), VI 1.09, cadence: 75, HR: 110 (max 143), 16.7mph
http://connect.garmin.com/activity/111775267
I've been a bit of a slacker this weekend. Had a big party Sat. so Sat. was prep & party, Sunday was cleanup and recovery. My body does not like changes in diet at all. I had a whopping 2 beers (Bud Select 55, doesn't get much lighter than that) but I think what I get is a "carb-induced" hangover the next day.
I did my long run today since I bagged it yesterday. Right now I'm on the SC plan + half-marathon hack. I can't seem to get my @#$%* Polar watch calibrated right so I did a total or 8-9 miles at a pace of 5-5.8mph. Very frustrating. Big difference in speed there. I'll try to recalibrate one more time. Either way, felt good and very steady pace (whatever it may have been!)
Fridays' workout was a swim bike run. Swam 8 x 100 with first 50 sprint, 2nd 50 easy. (My race next week is only .5mi swim) Then did 4 x 2.5' on the spin bike:
#1: 2:45, avg bpm 160
#2: 2:31, avg bpm 159
#3: 2:32, avg bpm 158
#4: 2:32, avg bpm 158
Then a quick treadmill run, 1 mi 10:55, avg bpm 153.
Feeling psyched and confident for race on Sunday. It is the 3rd time I've done this race (first tri I ever did in 2009) so I want to nail it!