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Workout Posts ... Week of 2 July
Taper time baby! TBT has my bike and it's enroute to Muncie.
Mon AM ... 2000 SCY
Mon PM ... 20 mins core.
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Taper time baby! TBT has my bike and it's enroute to Muncie.
Mon AM ... 2000 SCY
Mon PM ... 20 mins core.
Comments
Swim/run tonight. Swim was 2x500, 2 x 400, 1x 300. (I skipped the last 300 for time). Hard time hitting paces. Just hard in the pool without constant feedback. Any tips?
Then 2 x 1/2 mi and 1 x 1 mi on the mill. Hit and exceeded those paces. It has basically been a week since my failed run test and the week off (and new sneaks) did the trick!
Overall 6.37 miles in 45:13, 7:06 pace with one brief stop at a water fountain (that goodness I found that one!). Current z4=6:45, z3=6:52, z2=7:09.
Warmup 10'@ 7:08
2x 5'(2.5') – 6:46, 6:39
(2.5' recoveries 8:02, 7:39)
12.5'(2.5') – 7:08
5' @ 6:46
http://connect.garmin.com/activity/195218768
@Matt, not even elevation slows you down! Wait until you come back down to sea level!!
@Kim, WTG! I think you're feeling the cumulative fatigue in the pool sessions.....keep plugging!
I am on week 1 of the Get Faster plan until I drop into a 12 week IM plan...
No run but the achilles is feeling better and better each day! This is week 4 of no running.
Happy 4th of July all!
Afternoon will either be a swim session or an Oly lifting session. Depends on which will help out the wife more - going with 6 yr old to swim lesson or sitting with 3 yr old while she naps. Gonna try andbank spousal points over the next 6 weeks for the build to Austin 70.3.
Also, getting a powertap g3 built into my tri bike wheel as we speak. Wont be ready for a few days though. Cant believe that I spent the money!
@ Shaughn ... I like your 8 week go fast plus 12 week IM approach, but I'm going to stick with Plan A. I've used 12 week programs for my last 4 IMs. For IMCOZ, I'm going with a 16 week ramp following Macca's macro cycles. I really am interested in the last 4 weeks where he makes a huge drop in week 1, spins it back to a full load in week 2, then regular taper in weeks 3 and 4.
Tue AM ... 5K run
Tue PM ... 15 mins core then 60 mins on the drainer w 4 x 8 mins Z3
@Paul - Muncie is heating up. Your heated HIM races this year should serve you well at this race vs. the competition. I think you might have a solid strategy/plan for IMCOZ. I will likely begin modifying some of the second half of the 8 week program to extend volume out a bit further if possible coming into the 12 week IM plan. I am not experienced enough to fool around the last 4 weeks of the IM plan and will hold true to the plan for that period most likely. Good luck in Muncie and race smart!
@Jimmy- Do you just replace your scheduled run Vo2 WKO w/ whatever the track group is doing?
@Enrique- I hear ya about getting hungry in the swim. It makes me ravenous!
Shaughn- Nice swim TT results!
@Matt- Nice run! No dry air here to be found!
VO2 bike this morning:
2'@ 1.20IF
1' @ 1.21IF
1:15 @ 1.22IF
1:30 @ 1.18IF
1'@ 1.22IF
:45 @ 1.2IF
9'@ .76IF
47' @ .75IF
Then on to the 'mill as the heat & humidity were kicking in: 10' @ 12:00 and 10' @ 10:30. 1.78mi total.
Burgers and dogs for post-workout recovery.
Happy 4th all!
Peak 3-hour NP was 202 (IF 0.796, so essentially 3 hours averaging z3 power output, although VI was 1.09 given all the climbing).
Overall 4:47:12 @ 193 watts, IF 0.762, TSS 276.3. Distance 86.49 miles, avg 18.1mph.
Peak speeds: max 52.5, peak 2' 41.8, peak 5' 38.1, peak 10' 30.8
Warmup (6' uphill then 5' downhill)
- 6' – NP: 211 (IF 0.832), VI 1.06, HR 137/146, cad 82, 9.9mph
- 5' – NP: 87 (IF 0.344), VI 1.19, HR 115/134, cad 91, 38.3mph
CO Hwy 131 to CO river road (39' climb, 10' descent, 6' climb, remainder 22' rolling)
39' – NP: 219 (IF 0.864), VI 1.02, HR 150/168, cad 85, elev 1306/151, 13.2mph
10' – NP: 150 (IF 0.592), VI 1.15, HR 129/150, cad 92, elev gain 39/1345, 32.1mph
6' – NP: 185 (IF 0.727), VI 1.05, HR 139/150, cad 79, elev gain 161/13, 22.8mph
22' – NP: 202 (IF 0.794), VI 1.07, HR 136/153, cad 81, elev gain 509/545, 18.1mph
CO River Road (4' downhill unpaved, remainder rolling net downhill with 48' unpaved then 48' paved)
4' – NP: 45 (IF 0.176), VI 1.29, HR 91/133, cad 70, elev gain 0/312, 22.9mph
48' – NP: 195 (IF 0.766), VI 1.07, HR 131/151, cad 80, elev gain 682/902, 20.8mph
48' – NP: 208 (IF 0.817), VI 1.03, HR 150/166, cad 83, elev gain 702/971, 20.6mph
Hwy 6 back to home (81' mostly up, then a significant 15' climb at the very end)
81' – NP: 170 (IF 0.670), VI 1.04, HR 143/168, cad 81, elev gain 1109/420, 17.3mph
15' – NP: 210 (IF 0.828), VI 1.02, HR 151/165, cad 65, elev gain 774/0, 6.9mph
http://connect.garmin.com/activity/195537330
@ Kim ... Swimming easy, moderate or hard works well enough for me.
@ Matt ... Hope you aren't getting any of the smoke from those forest fires.
@ Shaughn ... Current forecast for Muncie on Sat is 107 heat index ... It will be hell for everyone.
So I'm doing a big tri week sans running. Did 36 miles today at .75 IF and tomorrow will do 56 miles or so at .70. Plan is to swim 1.2 miles but not sure if that will happen unless the hotel in Reno has a lap pool.
@ Kim - your making us look bad with those amazing VO2 intervals! Solid work!
@Enrique - Good luck with the Big Tri week!
Completed my swim(Mon), bike(Tues) and run(today) TT this week.
Swam 1,000M with the kids yesterday during the July 4th pool festivities.
My run TT this moring - much slower:
@ Matt- Nice ride. 52.5mph? wow!
@Enrique- A big sans running tri week sounds nice!
@ Paul- GOOD LUCK!
Goal WKO: 100 min run @ Z1 pace (12:22) w/ some Z2/Z3 intervals (bagged those.... I have a hard enough time doing runs this long at Z1 pace)
4mi @ 11:42 pace
4mi @ 11:16 pace
Nice negative split. Did last 1/4 mile @ Z4 pace so maybe had a little more to give. Pleased with WKO despite eliminating intervals. But I overachieved on the4 overall pace so let's call it even.
This week I found out for sure that 220-my age is not my max HR as I hit 181 at one point and I am 41 yrs old.
It is fun. And a great way to train for Oly or shorter in my opinion. But once I get about 10 weeks out from a HIM, I start to say good by to the track group, the group ride and crossfit.
I'm in Muncie right now and the temp is 101, but compared to Tampa it is really dry and doesn't feel as bad. If it stays dry on Saturday and doesn't hit the worst temps until the afternoon it may not be so bad. Wishful thinking perhaps but I'm trying to stay positive.
@ Paul - hopefully those temps come down just at least a bit...
@ Enrique -- yup!!!
- 8.7 miles at 2.6% grade: 38 minutes
- 4.8 miles at 5.3% grade: 29.5 minutes
- 3.0 miles at 7.2% grade: 24 minutes
And actually the warmup out the front door was no joke either with 1 mile at 4.2% grade, but it was only 6' so really just a "warmup"! Plus that same segment was the 2.5' "cooldown" at the end after the third and final climb. You can see by the really low cadence that I spent a lot of time out of the saddle on these climbs.
Overall 4,367 feet of climbing in 2:18:37. Mileage of 36.75, avg 15.9 mph. NP 208, IF 0.819, TSS 154.1.
Warmup: 6:02, 0.95 miles, 220 gain (avg 4.2% grade), 9.4 mph, HR 138/153, cad 65, NP 196 (0.772)
Climbs
1. 38:08, 8.67 miles, 1371 elev gain, avg grade 2.6%, 13.6 mph (HR 151/168, NP 219, IF 0.862, VI 1.03, cad 79)
2. 29:31, 4.82 miles, 1375 elev gain, avg grade 5.3%, 9.8 mph (HR 151/158, NP 222, IF 0.874, VI 1.01, cad 66)
3. 23:46, 3.04 miles, 1161 elev gain, avg grade 7.2%, 7.7mph (HR 153/164, NP 224, IF 0.882, VI 1.01, cad 64)
Descents
1. 4:37, 3.0 miles, 1145 elev loss, 39.0 mph (max speed 49.6), avg grade 7.2%
2. 8:06, 4.8 miles, 1371 elev loss, 35.7 mph (max speed 43.6), avg grade 5.3%
3. 19:26, 8.7 miles, 1348 elev loss, 26.8 mph (max speed 43.7), avg grade 2.6%
http://connect.garmin.com/activity/196035636
Not much of a run but the best I could fit into the schedule. Not ideal to have only run twice so far this week, totaling only 1:05. But I have done 2 good bike rides. Overall 3.48 miles running in 25:01, 7:11 pace.
@ Paul - GO!
@ @Matt - some very solid work as usual!
I got in 3,300M swim early and have core work this evening.....
Swim cut short today. I had my WKO planned and carefully timed... except for the aqua-robics class at the gym. Argh. Only had 1/2 hr so only got in 1,100 by the time I got in the water. Then hit the 'mill for 30mins @ 2% incline Z1. That was just evil. I stuck it out though and just took a 1 min. walk break after 10 and 20 mins. Total 2.36mi. Good workout though, esp. for someone like me who cringes at the mildest incline!
Managed to knock out 60' running but was feeling pretty sluggish so decided to jog it for a while then was able to pick up the pace in the second half (although the second half was net downhill).
PAUL- Way to go! Congrats!
Matt- I wish my fast was as fast as your sluggish!
Group ride today.
Ride to the bike shop:
20 mins @ .838IF, avg speed 17mph, 82 degrees, 5.7mi
Group ride:
1:53 @ .827IF, avg speed 16.38mph, 30.87 mi, 1,267ft gain
More riding tomorrow!
@ Jimmy ... No leg cramps but came close. My right forearm cramped early on the run, probably from gripping the aero bars too tight. I almost had a hamstring cramp when my left foot kicked my right during the run. But it's another victory for pickle juice sport which is just plain nasty.
I'm going to post a short race report on the forum.
@Paul - we call it Leading when you take a negative, like today's race venue change and turn it into a AG win! You don't get AG wins by sitting around and pouting nor by entertaining negative thoughts. Way to come out big on this one. HUGE!
Get Faster Sat workout:
@Matt - your "jog" is my TP...
Get Faster 70min run MS was 2x1mi @7:55(4'). Looking at the data though, my HR was well over z4 for the intervals. Could be the heat or the slight incline or both.
@Shaughn - Noticed that you are in texas and that we are both on about the same week of get faster. Are you working towards the HIM in Austin?