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Week of July 16th
Special Congratulations to Matt and Kim both crushing their races and truly representing strong!
@Paul - Way to take the hits and get it done regardless of the brutal conditions!! Amazingly crazy strong work bro!
Swam 2,700M this morning then 20' of CORE....
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By 4pm I am walking almost normally. Running is on hold till the pain is gone.
The good news is that since I had a day of full rest I will be in position to do a bike FTP test in the morning. Big fun!
Rest day for me too. I raced the Racine HIM yesterday and finished in 5:15:42, good for 2/50 in M55-59 AG and 231/2227 overall. I was really surprised by my 2nd place finish and felt good about my race execution. Best part - no re-injuries of my heel. Worse part - only 1 slot for the 70.3 Vegas race and the 1st place guy took it, and no roll down. Full race report to follow. It was great to see and meet so many ENers at this race. Fun to get the on-course cheering from your teammates.
@Paul- Should you send the dr. flowers?
@ Jimmy- rest hard
@ Bruce- NICE! Congrats! And rest hard!
Started new swim group last night. Just 5 sessions but a much smaller group (5-8 people) so more personal attention. Made some great tweaks to my stroke already. Having the coach underwater checking out your stroke is priceless. A lot of time spent on drills and tweaking vs. swimming but prob managed maybe 1,600yds.
Good morning Iron Peeps!
@ Bruce - WOW......a veteran performance for sure! Congrats!
Mind numbing 2X20s for me this morning early - Heat/Hill repeats tonight.
26+ miles -
Interval 1:
Duration: 20:01
Work: 350 kJ
TSS: 33.4 (intensity factor 1)
Norm Power: 291
nterval 3:
Duration: 20:01
Work: 345 kJ
TSS: 32.3 (intensity factor 0.984)
Norm Power: 286
Entire workout (238 watts):
Duration: 1:10:11
Work: 1003 kJ
TSS: 93.3 (intensity factor 0.896)
Norm Power: 261
200.
and I weight 162.
Guess this helps eexplain why I cant get a 70.3 done in less than 6 hrs.
@ Shaughn - I hate 2 x 20's.
Mon PM - core work
Tue AM - 7 mile run in 93% humidity. 5 pick-ups in the first 20 mins then 5 x 4mins Z4 w 2 mins R. When it was over, I probably looked like Sponge Bob after being stepped on by the Jolly Green Giant.
@Jimmy - I weigh same as you... 200 FTP isn't bad. I started in January at 182 FTP... now at 221. I'm sure yours will go up with the EN training plans.
Great race bruce. When y'all are competing in your ag, are you still racing your race or are you racing to beat the other guys at the top of your ag?
Swim at lunch. 5x400. Mission completed.
Achilles are better. Gonna run in the morning.
Overall 3300 yd in 59:10, avg pace 1:36/100yd, excl. rest intervals. Avg efficiency 37, 9.9 strokes per length. Took 1:00 rest between each MS. 25 yd pool.
Paces:
Warmup 400 – 1:38
MS1:
- 2x500(20) – 1:37, 1:36
- 2x400(15) – 1:36, 1:37
- 2x300(10) – 1:36, 1:36
MS2: 6x 50(20) as odds hard, evens easy
- hard intervals – 1:23, 1:24, 1:22
- easy intervals – 1:31, 1:31, 1:32
Cooldown 200 – 1:35
http://connect.garmin.com/activity/200405905
Actually a Paul / Bruce smackdown is awesome to contemplate. Bruce's 5:15 is fast but Racine is a fast course compared to St Croix and San Juan. When I heard the M5559 winner on Sunday took the only slot I was disappointed for Bruce, but I wasn't even thinking that Bruce vs. Paul in Vegas would be really quite epic. We really ought to get you guys on the same course some time!!
My first EnduranceNation FTP test was 211. By the end of that OutSeason it was 248. If you follow the plans and do the work it will go up. In particular when you do the OutSeason.
Bruce ... Come to Muncie next year.
@ all- thanks for the kind words. I had a really good day and many things went my way and few things didn't. Just had a bit of luck with me on Sunday.
@ Paul - I'll think about Muncie. Frankly, I'm torn about my plans for next year. One part of me wants to do 2 IMs (WI & AZ). Another part of me says let's just have lots fo fun racing many local Olys and 2 or 3 HIMs. I'll have to sleep on it for awhile.
Good luck to all with your training this week. I'm back at it tomorrow after 2 days of resting.
@ Jimmy - when I race, I make a plan and try to stick to it as best I can. That's all I can control. But it is a race, and sometimes the race situation dictates different strategies and tactics. I clearly am aware of the other people in my AG and keep a keen eye peeled for them. Sometimes you just have to race them and alter your plan. You might want to read my Racine race report to see how conditions in that race required my to adjust my plan for the competitive situation.
Got a bike workout today in.
WU: 20'
MS: 8' @ 220w (2')
12' @ 220w (3')
(supposed to be 3 intervals, but didn't have enough energy for last interval)
CD: 10'
@ Jimmy - solid work ont he FTP test! Matt said it best - be true to yourself, stay true to the plan, do the work and you will see the gains over time. Stay close to this group of veterans along the way.
I had 5 miles worth of Hill repeats last night (50” sprinting up) then 2’ walking/jogging recoveries. Felt tough in the evening after working all day and having already done the 2X20s earlier in the morning. Was hot but dry out. http://app.strava.com/runs/13736954
Regarding your run pacing, if I wasa reading right, your plan was to go the first few mi at your long run pace + 20 sec or so then pick up to your z1 pace and then push harder at the finish.
Is that correct?
3x1mi in a 60 min run. Same as shaughn's. Also in texas... I was slower than tp should be at 8:03, 8:01, and 8:08 but my heart rate was above threshold by the end of the third interval so the effort was there. Covered 6.5mi in 59min all told.
I think that this style of running will pay off for me. I am used to intervals, but with my old training group we would do the 3x1mi on 4 min rest with the rest as a full stop. And no 15 min run before or another 10 min run after. This is way harder for me.
At lunch I did "core work" (my non denominational term for Crossfit) which included a 2k row for time and a mess of dead lifts and burpees.
Quick WKOs for me tonight:
VO2 Bike (Hill repeats)
#1: 2:30 @ 1.22IF
#2: 2:30 @ 1.217IF
#3: 2' @ 1.25
Then treadmill. Was supposed to be 2 x 1 mi (make-up from Mon.) but I told myself if I did mile 1 in less than 9:30, I would do the other mile outside w/ the dog (at "puppy pace") Did mile in 9:26 and then took dog out for other mile. (Got some SAUs and DAUs- Dog Approval Units)
Looking forward to it cooling off for the rest of the week, esp. for the long run tomorrow...
Swim - 0 yards. Got up early and walked out at 5:17am only to be greeted by Flash, Boom, Cloudburst. Went straight back to bed.
PM ... 60 mins hard on the trainer. Blew tube at 38 mins in and it took me about 7 mins to change it since I had to go out to the garage to round up a tube and tire levers. 5K run at Z1/Z2 after.
if you are blowing tubes on the trainer you know you are hard core!
Overall 60' @ 221 watts, IF 0.869. Full warmup of 10' easy then 3x3'(1') @ z3. Then 8' of z5 time, structured as described above:
Target 120% = 303 watts
AP: 319, 315, 312, 321
HR avg: 153, 155, 162, 168
HR max: 162, 172, 178, 183
Cadence avg: 90, 92, 93, 94
Remainder
10' @z3: NP 217 (IF 0.855), HR 162/172, cad 89
10' @z3: NP 223 (IF 0.879), HR 165/172, cad 85
http://connect.garmin.com/activity/200752134
Wu 200
Ms. 8 x 400
Cd 100
Ran 6 minutes without pain.... Progress.
Thu AM - 10.03 miles the EN way. Humidity between 87-90%. Overall not fast, but I hit the Z2/Z3 segments correctly and negative split the workout by 30 seconds. I was just pleased that my heart rate did not decouple in the heat.
@ jimmy - Yes. That is the standard EN race pace guidance. You can find it in the Wiki.