IMCDA Week 13, build week 1
Ok everyone, starting the most important build weeks of the plan.. We're 8 weeks out to race day, starting week 1 of 3 week build. Make it count, do your best to hit the schedule.. It'll be worth it.. Good luck!
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Ok everyone, starting the most important build weeks of the plan.. We're 8 weeks out to race day, starting week 1 of 3 week build. Make it count, do your best to hit the schedule.. It'll be worth it.. Good luck!
Comments
Got my run and swim in today, 500's in 6:45, 400's in 5:22, 300's in 3:58. 3" seemed like a really long rest interval though, I took an easy 50 instead so I didn't chill down between sets.
Looking forward to the next few weeks.
Long run done today, my schedule is skewed a day early. I am VERY EXCITED that this went so well. I injured my back in March, didn't do almost any of the runs for a month, and have only done one longish run in the last month leading up to this and almost no runs with any interval or speed work. So I was a bit unsure what to expect. It felt great, very easy.
Data:
First 6 miles Target pace: 11:18 Target Z1 HR <140</p>
Split / HR
10:55 /117 10:47/113 10:49 / 114 10:48 /112 10:54 / 111 10:47 / 113
Last five miles, Target Pace 10:48 Target Z1 HR <140</p>
Split / HR
10:25 / 123 10:26 / 126 10:20 / 129 10:23 / 127 10:25 / 129
I'm skewed a day early too, got in 100mile ride yesterday, 80mile today and 17mile run wed @7:13, plus all the other normal stuff, 20hour total, Good week for me, time to eat,eat,sleep. Recovery tomorrow and bump it all up a notch next week.. Keep telling myself, it'll be worth the effort, it'll be worth the effort..... How'd everyone else do?
Everything else was on plan for the week including 3:45 today as a ride, right on the paces I wanted.
Tomorrow I've got a Half Mary and then right back on plan after that.
I hope everyone else's prep is going well.
Did 4:15 on the IMCdA course today. I did the first out-n-back along the lake, then the part on Hwy 95, then back to the drive along the lake. It is a beautiful course but it was hellaciously windy today, making it a very very tough ride. At one point, it took me an hour to go 13 miles, I was pedaling hard just to go downhill. I got pretty discouraged for awhile, but then when I look at my overall time, it would've been a 6:40 if I'd done the last part of the 2nd loop. Since I'm hoping to go somewhere between 6:15 - 6:30 (with aero wheels, helmet, taper, etc., which I did not have today) I think I'm in the right ballpark.
I'm going to run part of the course tomorrow. I did my other long-ish ride on Thursday.
Great robin.
Did three hr trainer yesterday and 102 miles in the sun today.
Next weekend think i,ll do the cda course with full race gear.
Robin, Any problems getting across town to 95? Any problems on 95 ( car, etc)?
Nope, it was fine all the way. I did the course, right from the map on the IMCdA website, it's pretty easy to get from the first part of the course across town to the 2nd part and back again. Only two blocks are under construction (23rd street and Ashton), but I just continued straight down Mullan instead.
On Hwy 95, the shoulder is really big and wide. There's a very serious rumble strip that separates the shoulder from the traffic. I didn't have any problems with cars, there was a fair bit of traffic, but the shoulder is wide enough that it's not an issue. Not much gravel or glass on the shoulder either. No flats.
Ok thx other robin.