IMCDA Week 9 Workouts
-12 weeks to go and time to get busy. The wife is on nights this weekend, so I'm going to have to monkey with the schedule a bit, but anywho...
Swam 3200 this morning. Ran at lunch for 47 minutes/6.2 miles with 2 mile repeats on 6:16/6:12 (6:26 target). Overall good day and feeling good to get back into structured work after 2 weeks of goofing off.
Good luck everyone!
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Way to kick it in, Roy, those are some impressive splits!
I'm joining you here. Though I'm still recovering from a back injury while on vacation
, I got a 40 minute run in this morning. Unfortunately, I can't push the pace at all or everything starts to get tight, but on the flip side, I *am* able to run, whereas I couldn't just two weeks ago. So I'm trying to be good!
Going to swim 4k tonight and I did 6 hours of biking in last week, so far so good.
good work all
am starting the week easy as I had a BBW last week. Took yesterday off and my legs were "buzzing". Going to go for an easy run tonight, then try and hit tomorrow's bike wko and see how the shortish run feels.
my left hamstring is still feeling the "strain". Going to start ART later this week.
look forward to meeting you all in CDA
-Run- 37 minutes for 4.75 miles with 3 x 3' on 6:34/6:14/6:14 pace.
-Bike - 1:44 for 31 miles (0.84) with intervals of 8' (0.96) / 13' (0.94) / 15' (0.94) / 8' (0.92). Still figuring out the best way to get intervals in given the terrain available, but I'm getting there.
All in all, very happy with today. Work works!
Great swim this morning, athough my form fell off in the last 400.
Easy 40' run, right on prescibed pace of 8:57 + 20' running with my dog who seems to settle into a very steady 10:10 pace
Looking forward to hitting it hard on the bike tomorrow.
I'm having to swap the week's workout order around, but did 1:30 on the bike (still on the trainer, still raining) and by "still raining" I mean standing water up to 2 feet deep on some roads, completely not bikeable. Even the forest where I trail run was flooded yesterday, couldn't get through. Ready for good weather!
Also did 1:00 in the pool today including an easy straight 2000 in 30:00. My back felt loose enough to do flip turns for the first time in a month.
Keep after it all!
ran Tuesday easy for 4 miles and felt like I was running on tree stumps with the residual fatigue from last week's BBW
yesterday ran 45 minutes and while my hammy is still letting me know it is there, not too bad. Rode on my tri bike in afternoon for an hour @ .85 IF to see how the legs were recovering. Still fatigued and the tri-bike feels real strange after 3.5 months on the rode bike. {Saturday's long ride on the tri-bike is gonna be fun.
this morning went an hour early (longest run since tweaking my hammy two weeks ago during wk two of transition) and the hammy felt great.
Am going to see a local ART specialist who has been support for IM Arizona and a couple other big races since 2008.
Hoping by Saturdays long ride that my fatigue/recovery from the 405 biking miles last week is over.
It got REAL today, getting the whole long-run in before sunrise. Had run, stretch, shower, and dog-walk in before leaving for work to attend an 8am meeting...I guess I'll start counting down the Thursdays now.
Run felt great. Held onto my prescribed 8:57 (+/- 10 sec) for the first 30'
Timed it to be on the track for the 2x8' which I ended up doing faster than 7:22
Paid for that extra pace in the last 15' where 7:40 was a challenge.
Being back outside, on the hills adds a new dimension to the challenge of holding pace/HR steady. I was working hard going uphill, and having to back way off on the downhills to keep speed in check.
3:40 (moving time) @ 0.74 for 65 miles. Intervals of 10' (0.92)-12' (0.97) - 15' (0.92) - 20' (0.76) - 12 (0.75).
Legs smoked right now, but I guess that's the entire point. Going to get the Sunday 3 hr ride in tomorrow and going to try to hold power better. Hard with the available terrain I have to work with. Good luck with the rest of the week and Happy Easter all!
Still not doing much intensity here, but putting in some solid time. Today: 1.5 hour swim, 1 hour bike, 1 hour run. The swim is the only thing I can really push hard on, and turned in some 1:12 - 1:14 hundreds in our main set (on 1:25 interval). Was happy with that. Tried to add just a teensy weensy bit of intensity on the run and my body immediately told me no way, so I backed off.
Run-10 minutes at 8' pace and 10 minutes at 6:44 pace. Worked up a good sweat and then went out for
Bike. 3 hours for 53 miles at 0.75.
Felt good getting it done. Taking tomorrow totally off and then getting the long run in on Sunday. Hoping to get back on schedule next week. Enjoy the weekend everyone.
so did the long ride Saturday -- 3:57:22; 76.2 miles; pNorm 232; IF 0.827 -- first time on my tri bike since December; spent MAYBE 55% of the time in the aerobars so got work to do. Two weeks ago did this same ride with a buddie and was 1 minute slower then.
yesterday got the run in early (still nursing the hammy, but the ART I had Thursday really made a big difference). Have two more treatments this week. Easter messed up with my plans for a three hour APB after church and I decided to let it go.