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Week 17 Workouts
Coming off of a bad weekend of being sick, I felt pretty good yesterday. I did my run during lunch on the TM. Just 50 minutes with 8x10 strides and the rest at MP pace.
Then in the evening, I did a BIKE FTP workout of 3 sets of 15', 12', and 15' at FTP. The second set was tough compared to 1 and 3, interestingly. All in all was a 65 min bike ride on the trainer.
Heading out the door now to do a run: 3 x 1200 @ TP then around 30 min at MP pace.
Oh! And I've got a half marathon on Saturday up in Folsom, CA. 4000 runners expected. Should be fun!
Enrique
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This morning, I pumped out a FTP bike workout: 15' x 2 at FTP with 4' RI. Tomorrow, an easy 20' jog and then rest for the half.
EP out!
@ Mike G - Congrats on the Age Group National qualification. Well done... Good luck.
@ Enrique - Your fitness will come back quickly. Just make sure you take care of that achillies.
I've had a pretty good week on the bike and in the pool, but my heel was acting up again. So no running at all. Rested on M. Tues did bike FTP - 2x12'@ 265W (4' @160W), 2x5' @265W. Had to break the 3rd interval into 2 segments to hold the watts. Then swam in the pm - 1500 m in 40'. Hit a PR low golf score of 85 (50" + 35 strokes) for 50 m. Ok so that still is not great but this time last year my golf score was 95. Wed - crazy at work so rest. Thur - bike FTP again. 3 x 11' @ 260w + 9' @ 220W. Fri - Swam 2000m in am . Also met Julie Dibens at the Trek LBS in the pm. Trek is her sponsor and she was giving a talk. About 40 people showed up. Nice lady, she signed my IMCDA finishers hat - it was the race she won last year. She was on crutches as she had foot surgery 6 weeks. She hopes to get well in 2012 and return to racing in 2013. Today I did an EZ 90' spin + 60'swim. I've got a FTP bike test tomorrow at my last Computrainer class so took it EZ on the pace. Then went to my son's HS rowing regatta. It is one of only 2 HS regattas that are actually in Chicago each year. He is the stroke seat for the 8s boat and they did great today. BTW - as a sophmore he was in the boat that won the varsity 2nd 8s HS national championship 2 years ago. He just decide he going to Purdue next year for biolological engeenering and to row club crew. He thought a lot about rowing Div 1 in college ( and was recruited) but decided he rather study (can you believe that) and still row on a club for enjoyment. He didn't want his entire college experience to be about rowing. I must say i was surprised and delighted with his mature decision.
Are the 3 of us the only ones left posting in the Jan OS?
I'm checking in @ my week 11. The next two weeks will be marking time as I travel to/from and do Wildflower - relays both on Sat and Sun (Swim/Bike the HIM, then run 10K). I've added swimming the past four weeks, and have started to see some reasonable numbers at last, although nothing like what I used to do pre-2010. This week was a set of 100s (yds) descending from 1:40 to 1:30. And I did a 20:55 5K race a week ago, as my test, which is a touch better than the same time (in the OS) last year.
This will be my longest OS with EN, as I plan to go for the full 20 weeks - years past, I would pull the plug early to prep for IM CDA. I'm eager to see if I can get my end of summer FTP back to where it was 3 years ago with some concentrated OS agony and 4 judiciously placed BBW/BBTs.
I'm sticking with the strategy of one FTP and one VO2 max WKO per week, plus weekend rides, thruout the OS. That seems to sit better with me, attitude and fatigue-wise, then slamming 8 weeks @ FTP, then 6 weeks @ VO2. OTOH, I'm following the run program to the letter. 3 swims (~2500 yards), and two weight sessions (25-30 minutes) per week in addition.
@Al -- Good luck at Wildflower! I hope to do that event some day... It's so close to me. (Just a few hundred miles is all). Nice 5K too. Congrats. I'm doing one this Sunday and would love to get anywhere near the time you got!
I did that half marathon on Saturday... not my best performance, but finished in 1:46:08 (19/103 AG). Considering the recent achilles issue and lack of running... I'm happy with it. I really just had a blast racing with a bunch of people up on Sacramento. It was a gorgeous day and the event was well done.
Another week of OS done.
@ Al - Sounds like you are getting your speed back in the water and on the land. Nice 5k time. Good luck @ Wildflower. Like Enrique, I'd like to do that race someday, but it is a long way from Chicago. Maybe some day, with a little long range planning.
@ Enrique - congrats on your good 1/2 marathon. Since you didn't mention it, I'm assuming the achilles was ok...good news.
My FTP test at my last Computrainer class was a bust. Only one other person (out of 14) in the class showed up and she didn't do the test, so it was hard to get motivated. Anyway, I started out 20 watts below my last FTP (276W) since I've missed lots of workouts (flu, work travel, etc) since the last test, but I still felt like crap. After 10 minutes I could barely hold it. At 14' the wheels came off, I dropped another 10 watts, and I just threw in the towel. First time I've ever quit on a test or set of intervals. I just didn't have the willpower. Took today off, and am just going to do some stretching tomorrow. Maybe I just need some rest and a mental break. I just wish my damn heel would get better - I really miss the freedom of running and I sure don't get that feeling on a trainer or in the pool. Well, it is finally starting to get warm enough to ride outside so maybe that will help.