Week 2

Shaughn Simmons

connect.garmin.com/activity/166341186

Slow getting out of bed for the Masters swim this morning, 3,000M

Shaughn Simmons

 

My swim late afternoon: http://connect.garmin.com/activity/166991807

 

Had 75’ 4 X 10s this morning.  The last one hurt because legs are fatigued…..  : 

 

http://connect.garmin.com/activity/166991813

 

28 miles on a 3% grade…………………………..

 

Lap 2:

    Duration:           10:02

    Work:                173 kJ

    TSS:                  15.8 (intensity factor 0.972)

    Norm Power:    287

 

Lap 4:

    Duration:           10:01

    Work:                174 kJ

    TSS:                  16 (intensity factor 0.977)

    Norm Power:    288

 

Lap 6:

    Duration:           10:01

    Work:                173 kJ

    TSS:                  15.8 (intensity factor 0.974)

    Norm Power:    287

 

Lap 8:

    Duration:           10:02

    Work:                172 kJ

    TSS:                  15.6 (intensity factor 0.967)

    Norm Power:    285

 

Entire workout (229 watts):

    Duration:           1:15:32

    Work:                1038 kJ

    TSS:                  94.1 (intensity factor 0.866)

    Norm Power:    256

    Distance:          28.031 mi

                              Min      Max     Avg

    Power:              0          362      229      watts

    Heart Rate:       68        160      140      bpm

    Cadence:          32        162      83        rpm

    Speed:              0          28.5     22.3     mph

Shaughn Simmons

My Thurs long run: connect.garmin.com/activity/167285203 

 

Have 3000M+ swim this afternoon and Wed brick run to make up.

Keep pushing all!!

Shaughn Simmons

 Friday p.m. 3,000M swim. Did a 1 X 1,600 50 hard/50 easy, 400 kick with fins, 1,000 pull 150 hard, 50 smooth. http://connect.garmin.com/activity/167894225

 

Saturday 70 mile brick:  

 

connect.garmin.com/activity/167894258

 

 

2 X 20’(5’) then 5 X 15’ (2’) Z3 then 1 X 15’ Z2:

 

Did 3 hours on the trainer – can you say Brutal? Was not comfortable with the wind and possibility of storms. Then ran:

 

connect.garmin.com/activity/167894312

 

Brutal to run after this intense of a bike. 240 TSS this morning with TSB sitting at -28……..

Interval 1:

    Duration:               20:01

    TSS:                       31.5 (intensity factor 0.981)

    Norm Power:       289

Interval 3:

    Duration:               20:00

    TSS:                       31.6 (intensity factor 0.98)

    Norm Power:          289

Interval 5:

    Duration:               15:01

    TSS:                       16.7 (intensity factor 0.817)

   Norm Power:        241

Interval 7:

    Duration:               15:02

    TSS:                       16.9 (intensity factor 0.829)

    Norm Power:          245

Interval 9:

    Duration:               15:00

    TSS:                       17.2 (intensity factor 0.829)

    Norm Power:          245

Interval 11:

    Duration:               15:00

    TSS:                       17.4 (intensity factor 0.837)

    Norm Power:          247

Interval 13:

    Duration:               15:01

    TSS:                       17.3 (intensity factor 0.841)

    Norm Power:          248

Interval 15:

    Duration:               15:01

    TSS:                       13.3 (intensity factor 0.735)

    Norm Power:          217

Entire workout (225 watts):

    Duration:               3:00:50

    Work:                     2442 kJ

    TSS:                       199.6 (intensity factor 0.823)

    Norm Power:          243

    Distance:              66.619 mi

                                   Min     Max    Avg

    Power:                    0         335     225     watts

    Heart Rate:           85       167     145     bpm

    Cadence:               30       150     84       rpm

    Speed:                    0         28.6    22.1    mph

 

Shaughn Simmons

 

I did a run/bike brick today.  Headed out about 2:45 with two boys on bikes and did my Wed Brick run which included 1 mile at Z4:  http://connect.garmin.com/activity/168547614

 

Then rode about 80 minutes with a 1 X 65’ Z3 block on the trainer…. : http://connect.garmin.com/activity/168547622  not fun…………  130 TSS today…..

 

Lap 2:

    Duration:           1:05:04

    Work:                948 kJ

    TSS:                  73.8 (intensity factor 0.825)

    Norm Power:    243

   

Entire workout (226 watts):

    Duration:           1:20:32

    Work:                1093 kJ

    TSS:                  84 (intensity factor 0.794)

    Norm Power:    234

    Distance:          29.23 mi

                              Min     Max    Avg

    Power:              0         300     226     watts

    Heart Rate:       99       147     139     bpm

    Cadence:          30       141     83       rpm

    Speed:              0         25.1    21.8    mph