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Workout Posts - week of May 14th
Week 15 of HIM plan starts today. Got up early to get my run workout in. On the agenda was 2 X 1.5 mile at Z4 - Z5. During the warmup my legs felt dead so I wasn't sure how it was gonna go. But, as soon as I hit the lap button the legs sprang to live and got the first interval done no problem. The 2nd interval was going well until I felt an impending blowout coming on. Had to stop and use the facilities at half way. Started up again and finished the interval strong but had to reign it in again for the same reason
Garmin data is here: http://connect.garmin.com/activity/178097343
Swim workout tonight! Have fun everyone.
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The run was "the usual". It called for 3x7'(4') @z4 but I threw in an extra interval to make it an even out-and-back. I thought there was no wind but actually I made the mistake I usually avoid and ended up doing the second two intervals with the headwind. But it was far from a strong breeze.
I did hit a gel right before the run in addition to the 450 cal breakfast I had at 7am. I really think those gels make a difference in the energy they give.
Overall 8.73 miles in 1:00:02, 6:53 pace.
Warmup 10'@ 7:04
4x7'(4') – 6:21, 6:24, 6:21, 6:28
(4' mile recoveries 8:01, 8:01, 7:58, 7:50)
Then a strong final 6' back home – 6:32
http://connect.garmin.com/activity/178183972
400 WU
2 X 600 @ 10:19, 10:05
2 X 500 @ 8:36, 8:46
2 X 400 @ 6:49, 7:08
Supposed to swim tomorrow too. Might skip that one if the arms are feeling dead. I got an extra swim in yesterday so I won't feel too guilty about it if I skip it.
Interestingly you see I came up a bit short on the yardage…on the VERY LAST 50 yd I got a brutal calf cramp and has to immediately exit the pool lest I drown! That tends to happen to me on days when I swim after I run, and clearly this morning's run was pretty intense.
Looking forward to a very easy swim-only day tomorrow!
Overall 2575 yd in 51:45 (avg pace 2:01/100yd, incl rest intervals. Avg efficiency 36.
Paces:
W/U 200 – 1:34, then rested for 1:00
MS1: 16x100(20) as 50 sprint / 50 easy – 1:29, 1:32, 1:31, 1:31, 1:32, 1:30, 1:30, 1:31, 1:30, 1:31, 1:31, 1:32, 1:32, 1:32, 1:32, 1:32
Rested 1:00
MS2: 16x50(20) as 25 sprint / 25 easy – 1:27, 1:26, 1:28, 1:30, 1:29, 1:30, 1:29, 1:31, 1:30, 1:28, 1:30, 1:30, 1:30, 1:30, 1:30
Pretty strange my 50's were really not much faster than the 100's. On eyeballing the intervals it looks like my "sprint" and "easy" were roughly the same in the 50's and 100's.
http://connect.garmin.com/activity/178321737
Strong work as usual gang!
This morning I ran 3 X 1s on a hilly course. My target pace is 7:05.
connect.garmin.com/activity/178447899
Ran 7 miles but missed the first .25 miles because Garmin was on swim mode…
Tuesday:
AM - 90 mins on the bike trainer with Spinervals "Mental Toughness". TSS = 97
Lunch - 2000 yards in the pool w focus on speed including 5 x 100yds in 1:15 to 1:17 (on 3 mins, and with fins). How do people swim that as their easy pace?
PM - another easy run on tap tonight ... Wed night will be hard ... promise!
Went to the pool today and started off with my own lane. Then got booted to circle swimming in a lane with a person who kept cutting me off! I did a 400 yard warmup. Lost track of my yardage due to all the confusion. I actively swam for 32 minutes so I'm guessing that I got in about 2300 yards. My arms didn't have any pop but I was still able to stay at or under my normal paces so I guess that's good! I'm feeling worked. Just gonna take it easy and be lazy tonight! Talk to everyone tomorrow.
Overall 2300 yd in 40:08 (avg pace 1:45/100yd, incl rest intervals). Avg efficiency 37. Avg. 9.8 strokes per length in 25 yd pool.
Paces:
W/U 200 – 1:34, then rested for 1:00
MS: 4x500(30) – 1:37, 1:37, 1:37, 1:37
C/D – 1:34
http://connect.garmin.com/activity/178653162
I decided this morning that I'd do my run as a point-to-point from near the office up the lakefront path to home. But the wind is blowing HARD from the north today…just brutal. It was into the wind the whole way until I got off the path.
I got up early this morning for the brick workout. Got it done before work. I did 1 hour on the trainer with 8' of ON time as 1'(1') with the remainder at 70 - 75%. Details here:
Entire workout (194 watts):
Duration: 1:01:33 (1:03:25)
Work: 714 kJ
TSS: 76 (intensity factor 0.867)
Norm Power: 220
VI: 1.14
Pw:HR: n/a
Pa:HR: n/a
Distance: 19.189 mi
Min Max Avg
Power: 0 435 194 watts
Cadence: 42 133 87 rpm
Speed: 0 26 18.7 mph
Followed by a run. Details here:
http://connect.garmin.com/activity/178726406
The plan started okay and I was actually feeling pretty good in a high z4 for the first 16' interval. But when I hit the gas for the second interval I just didn't have it. So I decided to make the rest of the ride an ABP ride. In fact the rest of the intervals ended up being quite strong…only one (plus the last one) was z3, and in fact many would have been low z4 with my old zones…and the NP for the 2.25-hour ride overall was 221 (IF 0.869). So really not a bad effort and in any case the goal right now is volume ahead of the trip – check.
One major bonus was that the wind declined dramatically from the start to the end of the ride…this was payback for having to endure the headwind for the whole run this morning.
Overall ride 2:13:08, NP 221 (IF 0.869), TSS 166.7. Distance 46.07 miles, avg 20.8mph.
Warmup
10' – NP: 174 (IF 0.686), VI 1.07, HR 114/133, cad 76, 16.8mph
INTERVALS – structure dictated by path and turnarounds
16'(5') @z4 – NP: 262 (IF 1.031), VI 1, HR 155/162, cad 89, 24.6mph
9.5'(1') @z3/4 – NP: 233 (IF 0.917), VI 1.02, HR 146/151, cad 87, 24.0mph
9.5'(1') @z3/4 – NP: 241 (IF 0.947), VI 1, HR 148/153, cad 87, 24.2mph
12'(1') @z3 – NP: 216 (IF 0.850), VI 1.01, HR 139/147, cad 87, 20.3mph
10.5'(1') @z3/4 – NP: 230 (IF 0.907), VI 1, HR 146/151, cad 90, 23.6mph
11.5'(1') @z3/4 – NP: 225 (IF 0.884), VI 1, HR 141/148, cad 89, 21.1mph
13'(5.5') @z3/4 – NP: 235 (IF 0.926), VI 1, HR 146/153, cad 88, 21.6mph
10'(5.5') @z3 – NP: 211 (IF 0.829), VI 1, HR 136/145, cad 87, 21.7mph
http://connect.garmin.com/activity/178899250
AM - Swam 4000 yards w emphasis on form, especially reach.
PM - Dark, steady rain. What to do? Go run! Ran 60 mins as 20 easy followed by 4 x 5mins fast/5 mins slow. 7.17 miles total for 8:22 avg pace.
@ Matt - you sure do get around!
@ Paul - strong, consistent work.......
Thurs Long run status:
I had a plan, but changed the plan today. I did not get much sleep due to late night call with China where I am the Sr Director in charge of shutting China operations down and had early morning Executive presentations. So, decided to head out late morning in the heat, not feeling well and prepared for a brutal experience running on Matt/Paul/Doug mojo….
@Matt and Paul, nice work guys!
Did my long run after work. In comparison to the Texas heat conditions were perfect here in NY. Sunny, low 60's with a light breeze! I did 16 miles in 2 hours.
http://connect.garmin.com/activity/179246501
Time to recover!
PM - Dropped my daughter off at Tae Kwon Doe and got in an easy 5 miles before I went back to pick her up. A little warm in the mid 80's. Scarfed some food as soon as we got home then hit the pain cave for 1 hr 48 mins on the bike, TSS = 111. Gray zone endurance work-out focusing on Z3 as such:
1x15 mins Z3, but alternating cadence and gear ratio while holding power constant
15 x 1 min Z3, 15 secs rest, alternating low cadence and high cadence every other interval (note: I tended to hit Z4 on the low cadence, harder gear ratios)
10 x 1.5 min Z3, 20 secs rest, alternating
7 x 2 min Z3, 30 secs rest, alternating
1 x 15 mins Z3, alternating yet again
Need to back down to Z2 for Friday and Saturday. I have a sprint tri on Sunday to get my Z5/6 work in.
My wife had to do some errands so I didn't hit the road for my long run until 8pm. I was fully planning to pull the run back from 105 to 90 min and I made the mistake of talking myself into doing a double out-and-back up and down a very familiar route. Yikes…mentally taxing to say the least.
Crap, you guys are work horses!
@ Doug - 16 miles in 2 hours is SOLID bro! You nailed it for me, 2 long runs in 5 days with a 7+ mile 3X 1s in between will make you dig deep!
http://connect.garmin.com/player/179382570
But before I headed out to O'Hare, and a scant 8 hours after finishing my 90' run at 9:30pm last night and going to bed at 11pm…the alarm woke me up at 4:50am and I was on the bike a mere 9 minutes (and 3 caffeinated "Shot Bloks") later.
I did a warmup that ended up being 10' easy then 2.5x1'(1') @z4. Then I structured the ride as one FTP segment followed by the remainder ABP at a very high z3…similar to Wednesday's ride but with longer uninterrupted intervals. The wind was blowing SSE and I was going South for the first main interval as you'll see by the speeds (20.8 mph going south at 254 watts, 25.9 mph going north at only 216 watts!!). Originally I was intending to add an additional ~16 min to the ride by going all the way to the north endpoint of the path before going home, but by the time I was heading north at 6:30am the path was just JAMMED with commuters. So I went home and called it a day with a total ride time of 1h 50min.
In total I got in just over 4 hours of cycling in the couple of days before leaving, compared with 6.25 hours scheduled for this week. Plus the long run. So not bad. It doesn't take away from the fact that I'll be off the bike for a whole week, but better than nothing.
Overall ride 1:50:11, NP 217 (IF 0.854), TSS 133.3. Distance 36.37 miles, avg 20.3mph.
Warmup
10' – NP: 151 (IF 0.595), VI 1.06, HR 122/139, cad 80, 17.4mph
INTERVALS – structure dictated by path and turnarounds
15'(2') @z4 – NP: 254 (IF 0.999), VI 1, HR 163/169, cad 94, 20.8mph
25'(3.5') @z3/4 – NP: 227 (IF 0.892), VI 1, HR 154/159, cad 90, 20.5mph
20'(8') @z3/4 – NP: 228 (IF 0.897), VI 1, HR 153/158, cad 88, 23.3mph
8'(5.5') @z3 – NP: 216 (IF 0.850), VI 1, HR 147/154, cad 90, 25.9mph
http://connect.garmin.com/activity/179365257
Cheers!
(and now to see if I can get in a swim workout at the Water Cube!!)
@ Matt - I get National Geographic every month and saw a photo of what China did to the Cube - it was converted into a fantasy indoor water park that looks like you are inside of an aquarium. Truly awesome, but it looks like the lap pool is long gone...probably became the core of the wave pool they have now. Maybe they still have the warm-up pool in some corner of the cube.
Today:
Swim -3000 yards including 4x500
Bike - 55 mins on the trainer w TSS = 55.8
Brick run - 3 miles slow. Whoa, it caught up with me! Very easy day tomorrow.
@ Paul - nice work pro!
@ Matt - have at it over there bro! Extremely stressful to do these long trips - get some rest and hydrate well!
I swam 3,000M last night including a 6X400....
+ 20 miles easy on the bike. Sprint tri tomorrow.
So despite the perpetual "haze" I went for a nice jog this morning in Beijing. As with my last China run in Shanghai a month or so ago, the GPS track is strangely offset to the west. In any case, the air quality didn't seem to impact me and I was able to sustain a good moderate/hard effort. Splits taken manually about every 5 mins or so.