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Workout Posts - Week of May 7th
Week 6 for me today:
Completed my APB ride outside yesterday: 1:50.....
Got out of the pool then ran my 2 X 1.5s outside – very humid, high sweat rate on this one:
Good luck this week all!
0
Week 6 for me today:
Good luck this week all!
Comments
@Jim & Kai, haven't heard from you guys in a while. Hope you're recuperated from the back issue and the sickness!
@Paul, how was the race in St. Croix?
This is the start of week 14 for me. I have a race rehearsal at the end of the week which I'm looking forward to.
2800 yards in the pool tonight as:
400 WU
2 X 500 in 8:46, 8:46
7 X 200 in 3:28, 3:28, 3:22, 3:24, 3:29, 3:23, 3:23
On my way home from the pool I was wishing that I did my run workout before work. It would've been easy to bail but got home, changed and hit the track. When I got there I was a little worried that I wouldn't be able to use the track because a high school lacrosse team was warming up for a game, but the coach let me run. They had some music playing over the PA system which was a little motivating and there was a light sprinkle/mist falling which was refreshing. I did 2 X .5 mile and 2 X 1 mile intervals. Here are the details:
http://connect.garmin.com/activity/175954390
Talk to you guys tomorrow hopefully.
But then, "just like that", my luck turned. I got a parking spot right in front of the gym!!
Well hey, things are looking up.
Then I got my own freakin' lane in the pool!!
And so wouldn't you know, the set then flew by and it wasn't bad at all!!
Overall 2700 yd in 48:57 (avg pace 1:49/100yd, incl rest intervals). Avg efficiency 38, strokes per length 10.6 in 25 yd pool.
Paces:
W/U 400 – 1:39, then rested for 0:30
MS:
- 8x100(15) as 50 sprint / 50 easy – 1:31, 1:32, 1:32, 1:32, 1:33, 1:32, 1:34, 1:34
- 4x200(20) neg split – 1:36, 1:37, 1:38, 1:37 (negative split in seconds: 1.3, 0.7, 1.5, 0.8)
- 2x300(30), last 100 at t-pace minus 2-4" – 1:38, 1:39, 1:38 (last 100 pace: 1:36, 1:38…ouch!)
C/D 100 – 1:38
http://connect.garmin.com/activity/175980312
I was dragging this afternoon at work. From about 1pm - 4pm all I could think about was how great a nap would feel. I wasn't sure how well my swim workout was going to go. I took a little caffeine and it picked me up and the swim wasn't too bad. Unlike Matt's swim yesterday for some reason the pool I swim at was really busy today. Fortunately I only had to circle swim for my last 250 yard set. I did 3400 yards as:
400 WU
500 in 8:40
1500 in 26:18
4 X 250 in 4:19, 4:16, 4:11, 4:18
Nothing special about the workout except that I had a hard time lifting my arms to wash my head in the shower afterwards!
Talk to you tomorrow.
I felt good heading into this brick, despite starting the 2-hour workout at 8pm. But I made a tactical mistake, which was to hit the first 2 FTP intervals much too hard…and I paid for it big-time on the final 20' interval which kicked my ass out of the aerobars at the 8' mark for good. But I did manage to follow the bike with a respectable run and finish strong. Strangely my HR was WAY high on the bike compared with normal, but on the run it was nice and low. Very strange.
On the plan a brick workout! Bike: 60' as 15' WU, 7' ON Remainder at 70-75% Nailed it! (on the trainer-too dark outside)
Did the ON time as 1'(1') with IF's of 1.27, 1.29, 1.29, 1.29, 1.31, 1.30, 1.34 remainder time at .741
Interval 0:
Duration: 1:01:46 (1:02:04)
Work: 699 kJ
TSS: 71.5 (intensity factor 0.841)
Norm Power: 214
VI: 1.13
Pw:HR: n/a
Pa:HR: n/a
Distance: 19.208 mi
Min Max Avg
Power: 0 447 189 watts
Cadence: 33 128 83 rpm
Speed: 0 24.7 18.7 mph
Then a 30' run as 10' WU, 10' HMP, 10' MP, nailed that too. My HMP was about 15''/mile faster than goal and MP was faster than goal as well. Stats for the run are here:
http://connect.garmin.com/activity/176398400
Have fun with your workouts today everyone!
First week of training. Nice to have a training plan in place so I don't have to think about what to do.
M: Swim done
Tu: Run done
Wed: Bike - about to go jump on the trainer.
Welcome Penny!
@ Paul, I will read your race report, hope all went well for you.
@ Matt and Doug - so consistent!
Did my week 6 RR1 yesterday: (Hope to ratchet up the IF from .800 to .82 for RR2, that, combined with a wheel cover should yield something closer to 22.0 mph, will slow the run down a bit for RR2 cuz this one was a bit fast out of the gate for the 1st 6 miles......)
http://connect.garmin.com/activity/176126738
The swim workout today was essentially identical to the workout last Tuesday, and I did it in the same strange 23.75 yd pool (with the Garmin set to 24 yd, so I got some "bonus" on the paces). The mental difficulty of this workout was identical, with the first part being quite difficult due to the sheet number of long sets required.
_
@ Matt - Unusual to see someone both swim and run as fast as you......normally we see the fast swimmers a little slower on the run and vice versa.......Strong work!
Anyone else besides me able to read Paul's race report? Worth the read....
Swam 2,900M and had Pool water for lunch today.....a bit tired from yesterday's RR1 and much slower than Matt but, nevertheless effective!
SS
@ Penny, welcome to the group!
@ Shaughn, way to nail your RR. Smoking fast bike split, and a fast run too! You're gonna tear it up come race day.
@ Doug - thanks for the props!
@ Shaughn - I might do Buffalo Springs some year so I'll be looking for a good race report from you with all the skinny including travel logistics.
@ Paul, I hope I can feel recovered that quickly after my HIM in June. Any secrets to that?
Did my long run today and finally nailed it after not getting it done the previous 3 weeks. I didn't want to come in here for a 4th week in a row and say that I didn't get it done, so the pressure was on!
15.17 miles in 1:55 with 24' @ HMP woohoo! Actually, the hardest part of the run was the last 11' of cool down.
http://connect.garmin.com/activity/176874987
That said, the 4 lessons I took back in December DID make a difference, and when doing the classic EN workout of 6x400 or 7x400 I am now pretty consistently 7-8 sec/100yd faster than last year at the same level of effort. I also think I need to work up the courage to push harder during the swim portion of a race. I tend to get out of the water in a race a lot less tired than after a pool workout, and that probbaly just isn't right. I think I'm going to do some real experimentation with pushing myself harder in races this year in swimming and running and see if it makes a difference (but not in biking, where I will follow EN execution and my target numbers to the letter!).
Anyway, I got home by 8pm just as it was getting dark, and immediately got changed and out the door. I elected to do the mile repeats on a ¾ mile stretch of road near my house. Builds the mental 6-pack, right? So my warmup was 1 mile to get to the road, then I did z4 up to the end, turned and continued to another quarter mile back, then took a jogging recovery for half a mile back to the start. I was going to repeat this 4x but I only did it 3x before my left achillies started to flare up a bit. So I decided not to press it too hard and instead do the last mile home as z4 instead.
Overall 6.44 miles in 45:14, 7:01 pace with minimal stops for traffic. The pace for the first interval recorded as 6:53 but it was actually 6:23 with some strange spike to 20:00 that messed up the average. So I corrected it manually.
Warmup 1 mile @ 7:22
3x 1 mile – 6:23, 6:23, 6:26
(½ mile recoveries 7:35, 8:06, 8:08)
1 mile back home – 6:37
http://connect.garmin.com/activity/176905405
@ Doug LOL! - Next time just do it without the trunks, less drag........
@ Matt - I am a slow swimmer - had to learn how to swim at age 33.........Need to go 5 times a week vs. 3 but cannot find the time for that with the current load, so I just do the best I can with what I have.....
1,900 Swim TT:
http://connect.garmin.com/activity/176994408
1,900M at 2:23/M vs. 1,000M TT at 2:14/M - basically just tired…..and slow.....
Good luck today all!
@ Matt & Shaughn - I started triathlons almost 6 years ago ... age 49. I could swim...like a brick, so started getting some lessons at age 50. I guess, I could say I learned to swim when I picked up bilateral breathing. Mastered flip turns at age 52. Still trying to learn to swim like a swimmer though...I've got a long ways to go!
Thu PM - 5.41 miles running. Slow at first, but accelerating each subsequent mile.
Fri AM - 4000 yards in the pool + 15 mins core routine. Hammerfest on the bike trainer on deck tonight.
The warmup was 200 yd of a classic overzealous warmup – 1:32 pace – then the MS of 1000 yd, nonstop. I hit the lap button to take a split every 250 yd. For the following 2x1000 I didn't bother with the lap button at all.
Overall my time was 15:53 (1:35/100 yd). This represents an improvement of 1:15 over my time of 17:08 a month ago on April 9. So a really great improvement. Pretty funny considering on April 9 I wrote that I hoped I'd improve to a 1:38 pace over the course of the season! Actually the next 2x1000 sets after the TT were 16:27 and 16:32, so both well below the April 9 TT.
Of course these times are still far below where they should be given my bike and run splits, but hey, could be a lot worse.
Overall 3200 yd in 55:11, avg pace 1:43/100 yd including all rest intervals, efficiency 38, 10.2 strokes/length in 25 yd pool.
Warmup 200 – 1:32 pace, then rested 1:01
3x1000(60)
Times – 15:53, 16:27, 16:33
Paces – 1:35, 1:39, 1:39
Efficiency scores – 37, 38, 39
Strokes / length – 10.0, 10.3, 10.5
http://connect.garmin.com/activity/177135691
@ Shaughn, I thought of that but I didn't want the pool to get overcrowded from all the ladies trying to see me :-)
@ Paul, I'll be happy if it "only" takes me a week to recover from my half.
@ Matt, great progress on the swim! Question for you...the efficiency number that you post from your 910, is a higher/lower number better/worse?
Yesterday afternoon I did a group swim with some of our EN teammates in the Rochester area. Kevin Walter, Grant Stauffer, Carly Costanza, and myself met up at Kevin and Grant's gym. They have an outdoor 25 yard pool there. I don't know if it was the group setting or the outside pool/nice weather combo but it felt really easy yesterday. I lost track of yardage but was actively swimming for 49' which equates to roughly 3000 yards if I compare to my workouts the last couple weeks.
Just putting the finishing touches on my bike setup before heading out for my 1st HIM RR. Enjoy your workouts everyone!
Hills or wind?
Today I did my bike with NW winds of 30 km/hr gusting to 50 km/hr. Got to love those prairie winds. A direct head wind is humbling enough and then add a a gentle slope (because really there are no hills here) and it makes you feel like shaking your fist to the heavens...
I would rather do hills and I'm a flatlander.
Since the plan had not called for a ride since Tuesday I figured I was well-tapered, bike-wise, and so I modified the workout to include a 2x20'(2') FTP test...this was a HUGE call to make at the front-end of a 75 mile ride but I don't regret it. I followed it with very strong "z3+", then with 2x38' at what ended up being a very solid z3.
The FTP result was 254 watts (4.06 watts/kg), up from 244 indoor. I think this is a fair result. I'll admit I think I could do better – my pacing could have been improved since I didn't negative-split the power. But it is a good test and there is no way I'll even approach those numbers indoors.
Overall ride 3:48:37, NP 213 (IF 0.875), TSS 289.2, elevation gain 1276. Distance 75.61 miles, avg 19.8mph. NP of 213 is up from 208 on the same course last weekend.
Warmup
10' – NP: 107 (IF 0.438), VI 1.08, HR 92/105, cad 70, 14.7mph
FTP (z4) intervals – modified workout to ride as a 20'(2') FTP test
20' – NP: 259 (IF 1.060), VI 1, HR 159/167, cad 90, 23.3mph
2' – NP: 144 (IF 0.590), VI 1.05, HR 141/163, cad 76, 16.2mph
20' – NP: 256 (IF 1.048), VI 1, HR 162/169, cad 89, 20.8mph
Detail on 42' FTP test -- overall NP 254
Interval #1 NP 259, in 5-minute intervals: 264, 257, 257, 256
Interval #2 NP 256, in 5-minute intervals: 257, 254, 254, 259
z3 intervals
12'(2') – NP: 212 (IF 0.868), VI 1, HR 140/146, cad 84, 19.3mph
12'(2') – NP: 219 (IF 0.899), VI 1, HR 139/143, cad 87, 22.9mph
12'(2') – NP: 218 (IF 0.892), VI 1, HR 148/143, cad 85, 19.6mph
12'(2') – NP: 222 (IF 0.908), VI 1, HR 142/149, cad 87, 21.1mph
z2/3 remainder time
38'(10') – NP: 209 (IF 0.855), VI 1.01, HR 142/152, cad 85, 21.0mph
38' – NP: 213 (IF 0.875), VI 1, HR 145/151, cad 87, 21.7mph
12' – NP: 198 (IF 0.811), VI 1.02, HR 139/147, cad 84, 20.3mph
The last 12' started as a recovery from the preceding 38' but then I decided just to keep going since I was so close to the finish – hence the higher VI.
http://connect.garmin.com/activity/177345574
@Matt, nice work on the test. My FTP is 254, but it doesn't get me close to your w/kg, ha ha.
Did my RR Brick yesterday. All in all I would say that it was a great experience and a major confidence builder. Previous long ride outdoors was 1.5 hours with a VI of 1.09! My goal for the ride was to hit power numbers between .77 & .82 of my FTP and really focus on riding steady keeping the VI near 1. So, here are the details from the ride:
Entire workout (189 watts):
Duration: 3:06:25 (3:17:02)
Work: 2110 kJ
TSS: 179 (intensity factor 0.764)
Norm Power: 194
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 56.821 mi
Min Max Avg
Power: 0 405 189 watts
Cadence: 29 203 82 rpm
Speed: 0 38 18.3 mph
I used my Garmin 405 to set my nutrition alarms and measure elevation (2164 feet of gain). Obviously I hit below my goal of .77 - .82 with a .764 but I'm not too disappointed in that. I'll try to fix that during the next RR. VI was 1.03. I'll consider that a win compared to my last outdoor ride but will work on getting it lower for my next ride. Nutrition felt right on but I don't think I drank enough water. I don't have my bike hydration set up properly so i'm using frame mounted bottles which are a pain. I have to come way out of aero to make sure I don't drop something and to get the liquids in me. This caused me to not want to drink as much. I felt comfortable in the aero position and no saddle soreness so that was good.
Oh yeah...at about mile 30 I got a bee in my jersey! At first I thought I had an itch in my shirt and just let it go but then it "itched" in another spot and then another. So i stopped poofed out the jersey a couple times and i heard something fly out, ha ha.
After the bike the idea was to run 6 miles. This didn't go as well. As soon as I hit the pavement I knew I wouldn't be able to hit MP + 30'' for the first 3 and then MP for the last 3. My legs didn't feel that bad, and it wasn't like I was out of gas. This is where not drinking enough water on the bike hit me. I was able to run under my LRP for the first 3 miles and that was going to be my goal for the next 3 but I shut it down at 4.6 miles. I drank too much in "T2" and then couldn't keep my hands off the water bottles in my fuel belt during the run and my stomach filled up. Even though the run didn't go as well as it could have I don't consider it a failure. I know what I did wrong and should be able to fix it by next RR.
Here's the garmin file from the bike and run combined:
http://connect.garmin.com/activity/177439109
2200 yards in 36:17
My splits at the 500's were 8:24, 8:15, 8:10, 8:11, and then 3:16 for the final 200.
If I combine the first two 500's it gives me a new PR for 1000 yards, then my next 1000 was even faster!
Overall 60' @ 203 watts, IF 0.833. Short warmup of 10' easy then:
20'(1.5') @ z3 – NP 213 (IF 0.871), HR 132/145, cad 90
12'(3') @ z3 – NP 217 (IF 0.889), HR 138/145, cad 90
10'(1') @ z3 – NP 222 (IF 0.909), HR 142/149, cad 91
3' @ z3 – NP 223 (IF 0.912), HR 137/145, cad 91
Of note, I spent 100% of the workout in the aerobars until the 5' point of the 10' interval, after which point I took 2' up in total. So not bad at all.
http://connect.garmin.com/activity/178015246