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WEEK 12 WORKOUTS
Tues. brick done... Nothing spectacular. Decent night's sleep though (puppy slept through the night)
10' ON as 4 x 2.5'
1.21IF, 84 cad
1.208IF, 81 cad
1.203 IF, 66 cad
1.14IF, 62 cad
Held 60-65% in between intervals
1 mi run in 12 mins.
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That said, I managed to get out for a quick half-hour run today in Binghamton NY.
I'm worried about finding a hole in my schedule to do my 60 min z5 run tomorrow, but hopefully I'll figure out a way to get it done.
Overall 4.44 miles in 30:02, 6:46 pace.
http://connect.garmin.com/activity/159959216
still around, and knocking out the workouts as prescribed. feeling pretty good, outside rides are starting to pick up and that makes me .... happy.
@Matt - I can relate. It's hard to believe that I used to try to piece together 20 hr z2 training weeks with the life that I got. This is tough enough, ya know?!
@Kim - 'Nothing Spectacular' means gettin' it dun, knockin' it out.
Ran at lunch yesterday and did my 15' ON time last night. Got home late so was too tired to do any more than that.
BTW folks, most of you are probably doing this already, but for other dodo's like me, oil your chain. I oiled mine yesterday and boy what a difference that made!!! It was like I was on a new bike! LOL
Speaking being a dodo, while I was riding last night, the Joule says "Mem Full" at the top so I clear the memory while in the middle of my workout..... thus erasing my workout! I'll never do that again in the middle of workout.
Good part about late afternoon is that I could potentially get outside and run along the river (I'm in Vienna), so that's cooler than the fitness closet they call a gym here!
I am a WIMP!! A good run in Trumbull CT before dinner tonight – not as flat as Chicago, that's for sure!! Those hills are a killer!! And the new zones are BRUTAL!!
In any case, I hit the streets after a 4 hour car ride from Binghamton and checking into a hotel that's hosting an NCAA Div I hockey tournament – resulting in free Gatorade in the lobby! The workout called for z5 intervals of 4x200 then 3x1000. However, I was following a route I got off of the public search at Garmin Connect and due to navigation / routing I had to miss the last interval. The other intervals were quite strong, however.
Overall 9.42 mi in 1:06:27 (7:03 pace). About 3' stopped time for traffic and navigation of the route. Paces (current z2 7:09, z3 6:52, z4 6:45, z5: 5:46 for <400, 6:11 for >400m):
W/U 10' @6:35 then 3.25' @7:25 while finding a quiet street for intervals
4x200m: 5:56, 5:57, 5:18 (downhill), 6:34 (uphill)
2x1000m: 6:00, 6:12
"Remainder time" – essentially targeted a 'good effort' pace plus threw in a 7' z4 interval once I was fully recovered from the intervals and the subsequent ridiculous hill.
- 2.5' @7:09
- 2.5' @9:00 (up a huge hill)
- 5' @7:29
- 7' @6:42
- 6' @7:10
- 9.25' @7:21
Interestingly the first two 200's were a fail. Not sure why, I thought I was cruising fast. But achieving the new z5 of 5:46 for <400m intervals is just really hard. At one point my hammie felt a bit of a twinge so I was quite nervous to push the pace too hard.</p>
http://connect.garmin.com/activity/160250605
@Mike- Your run location sounds nice! Enjoy!
Didn't get to do Wed. run so now I'm figuring out how to play catch-up. May do Wed. run tonight and Thurs. bike on Fri.
Did mine on the treadmill, target 9:17
1 x 200@ 8:40
1 x 400@ 9:15
3 x 800 @ 9:30, 9:28, 9:18
1st VO2 run of the week- check!
Overall 1:00:44' @ 214 watts, IF 0.877. Full 22' warmup incl 10' easy then 3x3'(1') @z3. Then 3x2.5'(2.5') @z5, target AP 293+ for 120%
AP: 307, 303, 302
HR avg: 154, 160, 164
HR max: 163, 173, 177
Cadence avg: 89, 88, 88
Despite cutting the z5 short (btw I was tracking to a 304 on the 4th interval before the leg gave out), I managed 20' z3 to finish it off
20' @ NP 212 (IF 0.869), HR 158/164, cad 87
http://connect.garmin.com/activity/160562160
Ha ha! Nice. Yeah, well, I got a good lesson on that one.
On the workout front, I skipped my run yesterday. My achilles is still tender so resting it is probably needed. I'll run this weekend.
Did the VO2 bike workout tonight (didn't reset my Joule this time).
15' ON time as 7 x 2/2's + 1 x 1/1
AP 234, 235, 236, 236, 235, 235, 235, 236
Legs feelin' good.
Enjoy the rest day tomorrow folks!
2x15' at .994 and 1.01
8' ON as 2.5, 2x2, 1.5 all at 1.2x
As I got on the bike at 0545, I *really* didn't feel it....but just kept going after the warmup.
Now on to soccer games, prepping the garden and other Honey-Do's, and then run tonight.
It's a great feeling to b done before family is up! I see your first HIM is June 2. Have you started adding on time to long bike and long run yet? I need to start very soon...vacation and sick kiddos keep pushing it back.
1 x 200- Didn't have watch working properly but let's call it done, and probably way faster than I should have. (I know Matt says if it isn't recorded it doesn't count, but....
1 x 400- 9:43
1 x 800- 9:40
1 x .75mi- 9:57
Then remainder Z3 1.5mi in 15:19 (10:08 pace). Target pace was 10:29.
I did this run on the trail vs. the 'mill. Have a hard time w/ Z5 not on the mill. Pacing is tough and I go out too fast and toast myself. I end up running anything longer than 200's at like a Z4 1/2 pace vs. Z5. Maybe I need to stick with the 'mill on Z5. On the last interval, was barely at my Z4 pace.
We'll see what the legs have to say about swapping Sat & Sun. when I do the long bike tomorrow...
Overall 90' @ 229 watts, IF 0.939. Short warmup of 10' easy then:
- 20'(4') @z4: NP 248 (IF 1.015), HR 156/170, cad 89
- 20'(4') @z4: NP 245 (IF 1.005), HR 171/179, cad 89
A bit of time out of the aerobars but not much.
And then straight into 8' of z5 time, structured as 4x2'(2'):
AP: 307, 301, 299, 299
HR avg: 169, 171, 172, 173
HR max: 179, 181, 182, 183
Cadence avg: 90, 92, 93, 95
The z5 was certainly not easy but I managed to gut it out by dropping into a higher-cadence gear at about the 1' mark of the second two intervals.
Then finally, remainder time of:
- 16' @z4: NP 211 (IF 0.865), HR 166/171, cad 89
http://connect.garmin.com/activity/161097467
Due to tomorrow's 8k race the brick run was bagged. But I did go on a short 2-part run to calibrate the footpod…about 5.5' at ~6:05 pace.
http://connect.garmin.com/activity/161103944
http://connect.garmin.com/activity/161103941
Z4 2 x 12' + 1 x 9' (I swapped the 3 x 3' for 1 x 9') @ 1.006 IF, 78 cad; 1.002 IF, 63 cad; .962 IF 64 cad
Z3 2 x 12' @ .847 IF, avg cad 71; .848 IF, avg cad 65
2mi run in 21'. (Target pace 10:29- check!)
Race report:
http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/8395/Default.aspx
@Eric - not yet. Per my season plan from Rich, I will start adding volume the first week of April. That will line up nicely as I will be back in the FTP phase.
-- planned: 2x200m / 3x1000m, 45min total
-- executed: 2x200m / 3x1000m, 31min total and there was no way I could have added 14 minutes at Z3/Z2 paces.
I rolled out of bed and was running within 10 minutes. Note to self, "Bad Idea! You are not ready to run that soon after waking up."
@Enrique -- were you able to get some running in this week?
@Matt -- AWESOME job!
@Kim -- WTG. Getting it done is huge. Question - is your outdoor cadence usually in the 60s and 70s?
These workouts are tough though. I have to say that Saturday I felt like a zombie and needed more coffee than normal. And last night I "passed out" before anyone in my household. Anyone else feeling the accumulation of fatigue?
Good work everyone. Even though I haven't been posting (nothing to post see below), I've been cheering you on in spirit.
I really got hammered by the flu, fever, bronchitis. I haven't done any workouts for 11 days now and probably will go 2-3 more days to make sure my lungs are cleared up (coughing up green stuff is no fun). Have felt like my fitness was slipping away into thin air with each day,but really I had no choice - just had to ride it out and let the antibiotics work. Oh well, the silver lining is that it got me out of the pool and off the bike - so complete rest for my sore achilles. My PT said today that it was almost healed up and that I could probably start running again next week. Yeah!!! I haven't run in 7 weeks and it has been decades since I've gone that long without running. It has been the strangest, most frustrating injury I've ever had. 99% of the time there is no pain, and I can walk just fine. Never any pain at all when riding or swimming. Even when it is sore the pain is only 1-2 on scale of 10, and it lasts for just maybe 5-10 steps. Then everything is ok. If it was anywhere else besides my achilles, I would have just kept running thru it. But I've seen too many people over the years screw up training/racing for 12-18 months by not taking care of a sore achilles. Some days (before i got the flu) it took more discipline to not run than to run. Sure hope going cold turkey the last 7 weeks pays off this coming summer with some quality runs. I'm not sure what I'm going to do with the training when I start back up - biking I'll probably just re-start the JOS VO2 section again. Running will not be OS stuff until I feel confident of the heel. I'll get RnPs advice in the Macro thread.
Have a good week everyone.
@ Enrique - take care of that sore achilles.