Options
Workout posts - week of Apr 23
A bit late posting yesterday's workout. It was a tale of two workouts. The swim went very well but I was unable to complete the run workout...not a good outcome at all.
Despite my experimentation with flip turns this weekend, I only did them for the warmup laps. Then back to grabbing the wall for the main set. Also, I think I must have done the workout wrong, because I ended up at 3000yd, including only a 50 cooldown. Strange…
Overall 3000 yd in 1:02:01 (including all rest intervals). Avg efficiency 37 and 10.5 strokes per length in 25 yd pool.
Paces:
Warmup
2x250(60) – 1:39, 1:39
MS
6x150(30), 75 sprint / 75 easy – 1:34, 1:35, 1:35, 1:34, 1:36, 1:37
8x100(30) 50 sprint / 50 easy – 1:33, 1:34, 1:32, 1:33, 1:34, 1:32, 1:32, 1:33
8x50(15) 25 sprint / 25 easy – 1:29, 1:28, 1:29, 1:28, 1:28, 1:29, 1:30, 1:29
4x50(30) sprint – 1:24, 1:24, 1:23, 1:24
50 easy between each set and 50 C/D – 1:38, 1:36, 1:39, 1:35
The run was a disaster. I started out feeling a little tight and ran out from the pool to the lakefront path, building my pace slowly but getting to a good spot. When I got to the path I planned to take 5 min really easy before hitting the z4 intervals. But for some reason I got a bad side stitch and really could not run very well. When the watch hit 15:00 I jacked the pace for the first of two 10:30 intervals, but the side stitch was in effect and I just couldn't make it happen. So I decided to make a u-turn and head back (knowing I had a minimum 30 min total time as long as I was able to run it in). Of course the side stitch disappeared shortly after the u-turn and the run home was actually quite a good workout. But the whole thing was strange…my HR never really went above 170, my cadence was a nice high 90ish, and frankly my paces were respectable…but there was no way the intervals were going to happen with the side stitch.
Overall 4.43 miles in 30:00 (6:46 pace).
Split |
Time |
Distance |
Avg Pace |
1 |
9:00.8 |
1.37 |
6:34 |
2 |
6:00.1 |
0.81 |
7:22 |
3 |
1:00.6 |
0.15 |
6:35 |
4 |
1:01.0 |
0.14 |
7:29 |
5 |
4:55.7 |
0.75 |
6:32 |
6 |
8:02.1 |
1.20 |
6:42 |
Now I'll post today's swim (endurance focus, not speed like this one yesterday).
0
Comments
Overall 2750 yd in 51:11 (1:52/100yd, including all rest intervals). Avg efficiency 39 and 10.7 strokes per length in 25 yd pool.
Paces:
Warmup 200 – 1:39
MS
4x300(30) – 1:40, 1:39, 1:39, 1:40
2x400(30) – 1:42, 1:43
1x500 – 1:45 (yikes…)
http://connect.garmin.com/activity/171447937
Yesterday (4/23) I swam 3200 yards in the pool. I have no doubt this is the farthest I have ever swam and my arms have been letting me know it all day today, they're tired. I've never spent a lot of time in the water so my focus is on getting more comfortable and therefore I haven't been following the specific EN swim workouts. I don't have the fancy swim watch but here are my splits (in yards):
WU: 200
100 - 1:43
200 - 3:41
300 - 5:36
400 - 7:29
500 - 9:29
500 - 9:49
400 - 7:40
300 - 5:41
200 - 3:43
100 - 1:47
Today I was supposed to do an FTP test. I was up for this but it didn't go well as far as a test anyways. I haven't lost any fitness but I don't think my body is used to working hard due to the inconsistency the last few weeks. I ended up making it an FTP bike session and got 40 minutes in as follows:
My FTP is 254
6' @ .999
4' @ 1.028
2' @ 1.008
8' @ .982
7' @ 1.003
13' @ 1.013
I'm a little embarrassed about the 2' and 4' interval but it is what it is. I actually felt a lot stronger at the end of the ride though and got a great workout in.
Followed it up with a 20' easy run as follows:
http://connect.garmin.com/activity/171515494
I'll try to be consistent with my posts from now on!
@doug, i am in similar place, but my first HIM is August so I have the hope to get myself togehter and enter the HIM plan with some more fitness than I have right now...
... Still suffering from my cold .... and a 100k bike race comming next Tuesday ...
no swim this week only run and bike ... using only HR and make sure I stay in Z2, goal is not fitness but to my legs moving and nothing longer than 60min
Monday: no work-out (recover from sunday run)
Yesterday: Bike, 3x20min (5') at @Z2/3 on bike trainer, 30min Strengh/Core and Flex Training
Today: Cold better, but still a deep fatique - so I going to skip run .... hope i can pick up some bike or run tomorrow
Good luck you all...
@Kai, recover well. I had a cold/sinus infection (didn't go to the doctor so don't know for sure) and I was fatigued for about 8 days, wasn't fun. The last couple days I'm finally feeling almost 100%
Today I did approximately 2800 yards in the pool. 400 warmup. Not sure what my set times were because I got bounced to a different lane in the middle of my workout and lost track of my laps. I know it's slow but I did do a set of 800 in 15:04 which I was happy about! Don't laugh, that's the longest continuous set I've ever swam! It's a confidence booster for my swim TT I'll be doing on Saturday.
Tomorrow I'm doing my Vdot test, should be fun! Have fun everyone.
Pretty amazing, when I went to upload my workout today I realized I haven't done a proper brick since March 12…a lot of my Saturday runs have been in the evening with the bike in the morning, and a bunch of the weekday bricks I have been doing morning runs followed by evening bike.
Tuesday - am: 61 mins easy/moderate trainer ride, pm: 15 mins core plus 4 mile run hard to moderate
Wednesday - 3000 yds swim followed by 71 mins hard trainer ride.
Starting taper tomorrow. Watch out Lance, here I come!
Go get em Paul! If Lance races like he did in Texas you shouldn't have a problem taking him on the run!
VDOT test today. I had a serious pacing issue, ha ha. During OS I did all my runs on the treadmill which I find a lot easier than running outside. My goal was to start out at a 6:10/mile pace and speed up/slow down depending on how I felt after a mile. Well, I think I finished my first mile around 5:50 and I knew I was in trouble, ha ha. After 1.5 miles I felt like I had to take a dump! So I took a couple breaks during my test. My moving time for 5K was 18:42 for an avg. pace of 6:02 but I'm not sure I could really run that so I'm gonna adjust it to a 6:10 pace for a time of 19:10 which I know I could do if I was smarter about pacing. I need to HTFU!!!
I think a couple of the alveoli in my lungs popped. I had that copper taste in the back of my throat at the end of my run.
Time
@ Shaughn, I knew better than to try and run that fast, but no guts no glory! Strong work on your VDOT test as well, and nice swim workout. (According to your garmin link though it looks like you have a problem swimming in a straight line! just kidding)
forgot to post the garmin link for my vdot test (just to prove I wasn't lying about imploding)! nothing too exciting as I did the run on a track. here it is: http://connect.garmin.com/activity/171882080
At Jim... Try a hot bath. Good luck.
At Doug ... You were flying! Way to let it loose - pun intended!
@ Jim...stand down, don't attempt the workouts until it's much better
Last year I did ONE of the 4 scheduled 120-minute runs and pulled all the others back to 90-100 mins. This year I vowed to do better, and so today I resolved to get out there for the full 2 hours.
At the end of the day it was an outstanding run by the numbers, although based on the strong north wind the second half of the run showed a wind-assisted speed for sure. Three really positive things about this run:
1. Really minimal stopping. Run time of 2:00:01 and elapsed time of 2:01:30. And 80% of the difference was one stop to "water the plants" after the first speed interval.
2. A really low HR. I don't know if it was just a good day or what, but nice and low HR
3. I managed to keep the cadence up for the whole run. This is a major surprise, usually after a while it just creeps down to the 85 range. But in this case it stayed about 88-89, and averaged 89 for the whole run.
As for the intervals, the plan called for z3 and I ended up at a solid z4. The ~20mph wind is part of the story, however. The run was an out-and-back and I did exactly half of the distance into the wind and half downwind…but the fact is that 30' of the time going into the wind was the extended warmup. The first interval was legitimately into the wind as well so that was a great performance, but the second interval was downwind. Then I turned around and went upwind for the second recovery plus an additional 7' after that, then the whole rest of the run was wind-assisted.
Finally, I made a major effort NOT to do a typical warmup at z4, but rather take it really easy for the whole 30'. it wouldn't surprise me if that was also one of the major drivers of the solid remainder of the run.
In any case, it was a real confidence-booster, although we'll have to see if I can walk tomorrow.
Overall 17.34 miles in 2:00:01, 6:55 pace
Warmup – 30' @ 7:19
2x15'(5') – 6:35, 6:25
(recoveries 7:51, 7:34)
Remainder time
5' @ 6:57
2' @ 7:40
15'(3') – 6:41 (recovery 3' @ 7:26)
16'(4') – 6:42 (recovery 4' @ 7:20)
5' @ 6:37 to bring it home strong!
http://connect.garmin.com/activity/172080659
Oh, and if you read this far, I'll let you know that the time on my watch read 5:54pm walking off the lakefront path in downtown Chicago…and I made a 6:55pm flight that left on-time from O'Hare!!
@ Matt - sub 7 for 2 hours! .......mentally and physically tough!
Swam 3,000M this morning including a 1,000M TT. Improved over the Jan test significantly but very slow nevertheless by any standard - 22:00...........moving forward........
Have a great weekend all and good luck with those weekend workouts!
I'm swimming the first leg at St Anthony's for my club team on Sunday. I figure that just doing the swim plus an easy run after will keep me fresh. But I notice that a lot of top pro's racing St Croix next week are racing St Anthony's; e.g., Andy Potts, Mary Beth Ellis, Terrenzo Bozone, Angela Naeth, etc. Yeah, I know I've got a few years on these folks, but what's the deal with racing an all out Oly the week before a major HIM? Does it help them sharpen or do you think they need the exposure as a pro? I'm wondering if they would do the oly if it racing wasn't their job.
Overall 2400 yd in 41:45 (avg pace 1:44/100yd, incl rest intervals). Avg efficiency 39, 10.5 strokes/length.
W/U 200 – 1:42 pace, then rested for 1:01
MS: 1x2200, nonstop except for a 20" pause after 1500 to fix goggle strap. I took a split at each 500:
4x500 – 1:43, 1:43, 1:39, 1:39
1x200 – 1:38
So overall pretty good, but really underscores the notion that I need to always be concentrating on keeping that damn form intact!!
http://connect.garmin.com/activity/172300108
And then a ride like today comes along and changes the game.
After the 15' warmup I got about 4' into the first z4 interval and was thinking that for sure this workout would be a fail. But then it all started to come together. Amazingly the z3 just flew by. I have no idea how that happened, although I wouldn't discount the impact of a very hearty dinner last night playing a role. Some of my best rides have been the day after huge meals.
Overall ride 2:00:03, NP 214 (IF 0.876), TSS 153.2.
Warmup
15' – NP: 115 (IF 0.473), VI 1.02, cad 82
FTP (z4) intervals
10'(2') – NP: 238 (IF 0.974), cad 87, HR 155/166
12'(3') – NP: 242 (IF 0.993), cad 89, HR 165/171
15'(4') – NP: 242 (IF 0.992), cad 89, HR 167/173
12'(5') – NP: 239 (IF 0.978), cad 88, HR 152/167
z3 intervals
12'(2') – NP: 208 (IF 0.851), cad 88, HR 149/153
12'(2') – NP: 211 (IF 0.866), cad 89, HR 149/155
14' – NP: 217 (IF 0.891), cad 90, HR 153/160
Great stuff!!
http://connect.garmin.com/activity/172596898
I had to switch up the plan a little bit this week. I helped a friend move today so I moved my bike ride to yesterday afternoon and did my swim TT this morning before the move. The weather in NY has been crappy lately and I’m definitely a fair weather rider so I did the work on the trainer. After Tuesday’s miserable FTP test I felt primed for a good bike session and it definitely was. Here are the details:
Entire workout (202 watts):
Duration: 3:00:55 (3:01:00)
Work: 2164 kJ
TSS: 203 (intensity factor 0.826)
Norm Power: 210
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 57.06 mi
30’ warmup at NP 176 (IF .692)
FTP
15’(4’) NP 251 (IF .988)
15’(4’) NP 254 (IF .999)
Z3
25’(5’) NP 210 (IF .828)
25’(5’) NP 216 (IF .852)
Remainder was supposed to be at 75-80%
20’(5’) NP 207 (IF .816)
20’(5’) NP 196 (IF .772)
I started fading after about 2 hours 25 minutes and the last 20 minutes were tough. I missed my fueling plan a little bit. I had 420 calories of Infinit that I had mixed up and wanted to finish it by the 2:10 mark but I had 1/3rd of it left at the 2 hour mark. I really have to focus on nutrition better. The last 30 minutes of the ride may have felt a little better if I followed my plan.
I did my swim TT this morning. My legs were definitely fatigued but I don’t kick much so it didn’t really matter. I wasn’t sure how much or if any improvement I was going to see since my last test but I was excited for one reason. The last swim TT I did I wasn’t able to complete 1000 yards without stopping 4 or 5 times. Since that time I’ve mainly been focused on building up my endurance rather than trying to get fast. I did 300 yards to warmup and then went at the Test.
1000 yards in 17:43 an improvement of 1:25
In all fairness I was bounced out of my lane at the 750 yard mark so they could open up a couple lanes to the “Aquafit” clas, aargh. I went 3 lanes down and jumped in the pool as fast as I could but I have no doubt the extra breathing gave me a little extra energy for the last 250 yards. Nevertheless I am making progress and feeling a lot more confident in the water. I did 300 yards more but really couldn’t concentrate after the swim TT.
Keep up the good work everyone! I’m running a half marathon tomorrow so I’ll check back in and update you guys on that.
@ Paul...get ready to shred it in the race...
Here's the details from Garmin: http://connect.garmin.com/activity/172902170
Here's the link to my race report if you care to read it: http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/8650/Default.aspx
Hope everyone had a good training weekend.
Doug - fantastic! 9 minutes is HUGE bro! ...amazing...shows a lot of work!
Paul - have a great race and be easy on them boys........................
In any case I nailed this one. 15' warmup followed by 1x60'(3') @z3…yep an hour straight. Then 1x45' to finish, although my daughter woke up from her nap so mine ended up being 1x15'(3') then 1x27'. But whatever, I got it done.
Overall 2:00:07 @ NP 213 watts, IF 0.871. Warmup 15' then:
- 60'(4') @z3 – NP 224 (IF 0.916), HR 155/164, cad 92
- 15'(3') @z3 – NP 211 (IF 0.865), HR 149/155, cad 90
- 27' @z3 – NP 217 (IF 0.889), HR 149/156, cad 91
http://connect.garmin.com/activity/173064911
@ Matt - 60' @ .916!!! What the hell is in your hydration bottle? WTG!
@Matt, yeah under 90' by 2/10th's of a second according to Garmin. BTW, nice trainer ride. Like Shaughn said, what is in that hydration bottle, ha ha?