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Week of July 23rd
@Paul - I am focused on intensity for a few more weeks before ramping volumes to try and protect or maybe improve my FTP and vDOT right now. Next week I take small break and take my 3 boys up to Canada for fishing 5 days (running only..from bears
) then 3 weeks of Get Faster slowly adding volumes followed by a BBW that begins with a Century Ride at the Hotter than Hell 100 ..........
Week 4 Get Faster plan - rare day off - used it as Active Recovery and did a lighter 2,000M swim and core work.
Good luck this week all!
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For someone who has only done a couple of 70.3's the Get Faster plan is pretty darn hard. I am stil logging 10 to 12 hrs per week.
might need to downshift a week before dropping in to the HIM plan for Austin.
PM ... Attended power lecture at LBS. Wife and daughter out of town. Can't wait for dinner tomorrow night!
Overall ~2450 yd in 49:48, avg 1:26 excluding rest intervals. Of course this was the strange Bethesda pool that is actually 23.75yd long, so with the Garmin set to 24 yards it does give me a bit of a boost, pace-wise (maybe 1 sec/100 or so).
Paces per 100 yd:
Warmup:
200 – not tracked by Garmin
4x75 on the 1:30 SI – 1:31, 1:20, 1:21, 1:24
6x25 backstroke – 1:44, 1:33, 1:17**, 1:16**, 1:49, 1:53
** did as freestyle
Main set:
- 2x200 on the 3:30 SI – 1:25, 1:27
- 4x100 on the 1:45 SI – 1:25, 1:25, 1:26, 1:27
- 8x50 on the 0:50 SI – 1:19, 1:21, 1:24, 1:24, 1:24, 1:24, 1:25, 1:26
- 4x100 on the 1:45 SI – 1:27, 1:26, 1:27, 1:27
Cooldown:
4x75 on the 1:30 SI – 1:28, 1:31, 1:28, 1:30
http://connect.garmin.com/activity/202483508
@ Matt - Love your swim stats! I'll keep dreaming....
@Paul - if things get real bad, I'ii fax over some homemade spaghetti............
BIKE: app.strava.com/rides/14335740 RUN: app.strava.com/runs/14350541
More early morning 2X20s on the trainer.....got it done
. 5 mile Z2/strides run 93 degree Heat Index....
Interval 1:
Duration: 20:00
Work: 352 kJ
TSS: 33.8 (intensity factor 1.006)
Norm Power: 293
Interval 3:
Duration: 20:00
Work: 343 kJ
TSS: 32 (intensity factor 0.98)
Norm Power: 285
Entire workout (238 watts):
Duration: 1:15:12
Work: 1075 kJ
TSS: 99.3 (intensity factor 0.893)
Norm Power: 260
Distance: 28.541 mi
Power: 0 369 238 watts
Heart Rate: 81 158 141 bpm
Cadence: 30 144 82 rpm
Speed: 0 28.3 22.7 mph
Temperature: 78.8 82.4 81.2 Fahrenheit
Good luck today all!
Average IF was 1.2.
I was feeling pretty decent about the morning session as I rolled back in to the house and saw that it was only 6:45. I shorted myself 20 minutes of bike when I was trying to do the math last night. oops! Will have to make up for it at the lunch session.
Curious to know from the more experienced folks - how do you set up your "on" time? is there a number that you are trying to hit? Whattime durations do you break it up in to?
During the OS I will build up to 3' ON and 3' OFF at 65%. 2' is really strong work. Currently I hold about 1 - 2' ON / OFF..........BIKE pros (that don't run and swim) actually hold 5' intervals..........ouch!
I do 2' intervals for z5, although in the OS I did 2.5' for the second half of the VO2 part of the plan. I don't think I get a ton of benefit with less than 2'.
Well, my ftp is only 200w so getting over thetop of that is less of a big deal. Most of yall ride over that for HIM...
It seems like it takes about 30 sec or so for my heart rate to react to the effort. Then another 30 sec for itto really start to hurt. So adding the second minuet seemed liek the thing to do. Of course I could stretch it out to 20 minutes on, 4 minutes rest then 20 minutes on and just call it an ftp test I suppose.
Matt- Way to go hangin' with the fast fishes! (Flip turns or not!)
@Shaughn- Nice 2 x 20s!
@Jimmy- I've screwed up wkos due to math error too... I do my on time for as long as I can, usually 2-2:30 at a time. I have also been doing my Z5 on short hills so the length of the hill plays into it too.
Swim/run in the plan for last night. 5 x 400s in the pool which was very crowded but managed to get it done without incident. My stroke is feeling really good since the tweaks last week. (No more elbow pain!) Speed hasn't surfaced yet but I'm hoping that comes as I practice my new stroke.
Was changing in the locker room from swim to run and was ready to go.... Except I forgot my friggin shorts! Wasn't sure about the LA Fitness policy about running without shorts
Keep up the good work and keep your shorts on!
Pretty humid this afternoon when I got back to Chicago, but needed to get in my run. In fact I moved my long run to today in anticipation of some heavy bike volume planned for this weekend (2x 100 mile rides on Friday and Saturday at the EN IMWI camp, which will be interesting since I'm not training for IM distance)…I don't want to fry my legs on Thursday right before the riding!
As I was running I was trying to think when my last long run was…I thought it was before Kansas and I was almost right – I haven't run over 60' since a 95' run on June 27 (except in the race in at Racine).
Overall 12.89 mi in 1:30:02 (6:59 pace). Stops for water and at the 7-11 at the turnaround, so elapsed time was 1:36:43. Took a gel at the turnaround. Current z4=6:45, z3=6:52, z2=7:09.
Warmup – 15' @7:14
2x 15'(4') @z4 – 6:38, 6:36
(4' recoveries – 8:03, 7:58)
- 20'(4') @z2/3 – 6:55
- 3'(2') @ 6:47
- 7' hard to get home – 6:40
http://connect.garmin.com/activity/202753986
Tue AM ... 15 mins core followed by 7 mile run. Just ran it easy and the calf was still sore from knotting up yesterday but I got it in.
Tue PM ... 70 mins on the drainer w TSS = 82.7. That hurt, but when Bruce Lee was killing OHara in ENTER THE DRAGON I just get a huge adrenaline surge!
@Matt, wow nice run work.
@Kim, cant tell you how many times I've forgotten something. I've taken to just carrying almost everying for each sport in my big azz gym bag, all the time. I use the back of my crewcab as a drying rack and gear storage.
@Jimmy, that'd be one hell of a FTP test....
Tuesday: Drainer for me too. Lots of heavy rain here, finally. 3x15@Z4 used my Tribike: AP 235, 230, 228. Ouch where'd my FTP go...
Today: Am swim: 2x500, 3x300, 4x200 all at TT -2s. Avg'd at 1:45/100y. Just couldn't get the pace down past TT consistently.
Lunchtime run coming up...
Everyone is BRINGING IT
! I'll try to keep up.......
Kind of a grinding day for me but decided to get through it any way.
Early: 2,800M swim: app.strava.com/swims/14465593
Just before lunch: 3 X 1s on the treadmill with 1.5% grade: app.strava.com/runs/14498993
Last half of the 3rd interval felt similiar to a Come to Jesus event
. I calibrated the footpod with treadmill during the first half mile. Feels like the treadmill pace is about 10-15 secs slower than same effort outside on a flat surface all other things equal. I hit all my targets......
Rian- I hear ya on the swim pace.. It is all over for me to, so I just swim.
@Shaughn- Nice job on hitting the targets!
Z4 bike tonight on flat paved trail:
8' @ 1.005IF
12' @ 1.012IF
11' @ .93IF
Then 10' run. (Shortened down from 20' for some SAUs)
Run test tomorrow night. I bailed last time cuz I didn't think I'd see any improvement but I'll try it this time. I do it on the treadmill for consistency but I know its not the same as the "real world".
SWIM
Overall 2900 yd in 49:50, avg pace excl rest intervals of 1:35, efficiency 37, strokes per length of 10.5. Again, quite consistent on the paces although with the shorter intervals first there was some fade towards the end.
Paces:
Warmup 400 – 1:35
MS:
- 4x300(20) – 1:34, 1:34, 1:35, 1:36
- 2x400(30) – 1:36, 1:36
- 1x500(10) – 1:36
http://connect.garmin.com/activity/203029346
BIKE
After last week I had learned to dread the summertime indoor ride. Soaking wet! All the below numbers are relative to my outdoor FTP so understate the IF / TSS, etc.
Overall 60' @ 216 watts, IF 0.850. Full warmup of 10' easy then 3x3'(1') @ z3. Then 8' of z5 time, structured as 4x2'(2'), followed by remainder time structured as 2x10'(2'):
Target 120% = 303 watts
AP: 310, 307, 305, 307
HR avg: 152, 158, 161, 164
HR max: 161, 170, 175, 177
Cadence avg: 92, 91, 94, 92
Remainder
10' @z3: NP 216 (IF 0.849), HR 156/162, cad 90
10' @z3: NP 216 (IF 0.851), HR 157/161, cad 90
http://connect.garmin.com/activity/203145151
Wed AM - 2500 SCY in the pool followed by 5K run
Wed PM - 1 hr 40 mins Z2 aerobic ride on the drainer
@ Matt - seriously strong work on the VO2 stuff! I have 14' of ON time to get through Saturday.
@ Kim - Way to get those Z4s done! That is the secret sauce to building the bike base along with extending those ride durations at the right time.....
@ Paul - Solid work with the swim/bike brick!
That took some focus - tired legs this morning...
app.strava.com/rides/14675393
Lap 2:
Duration: 15:26
Work: 271 kJ
TSS: 25.8 (intensity factor 1.001)
Norm Power: 291
Lap 4:
Duration: 15:02
Work: 267 kJ
TSS: 25.7 (intensity factor 1.014)
Norm Power: 295
Entire workout (241 watts):
Duration: 1:07:44
Work: 980 kJ
TSS: 92.0 (intensity factor 0.895)
Norm Power: 261
today is a run and swim day. Run was 1hr with 3x1mi and 2x.5mi @ z4.
I tried but came out really flat.
http://connect.garmin.com/activity/203250264
Pretty sure that it was the unscheduled front squats that i did yesterday. My brain and my garmin alarm were yelling at my legs to turn over faster but they just wouldnt/couldnt. It wasnt even a heart rate issue as I never geot over 170 which is lthr for me at last test. It was just plain ol fatigue. Glad it is over.
I have to say that this new way of running is kicking my butt. I am used to stopped rest in between intervals. This whole "active recovery" thing is turning out to be really challenging for me. I look forward to reporting back that it is paying off. Next week is a retest of run and bike.
Swim was 200m wu then 4x500(30) at Tpace +2 sec. My last T Pace came out as 2:06/100M but if I had tried to swim that slow today I would have sunk. My interval paces came out at 2:05, 2:04, 2:04 and 2:03.
re: running intervals---- I usually walk them but that's just me. Not sure i could hit some of the intervals if I kept running, even slowly. My paces are slow to being with so walking isn't far off from my Z1 pace anyway!
Another lunchtime swim. This time I ran into EN teammate Ed Gross at the pool. My workout was the mentally taxing but very straightforward 2200 yd "race rehearsal". So I did 200 warmup then 2200 straight with no stops. Per the swim strategy I started hard for the first 250 then got into my groove. Strangely my strokes per length was a lot higher than usual and my efficiency was lower, but I didn't feel like I was pushing too hard and overall my paces were about what I'd expect.
Overall 2400 yd in 39:33, avg pace excl rest intervals of 1:36, efficiency 38, strokes per length of 10.8. Nice negative split other than the first 250 which was meant to be harder to simulate a race swim start. And nice strong finish. I hit the lap button to take a split every 250.
Paces:
Warmup 200 – 1:36
MS: 2200 yd race rehearsal, total time 35:17
- 250 yd paces: 1:32, 1:39, 1:38, 1:37, 1:36, 1:37, 1:36, 1:36, 1:33.
http://connect.garmin.com/activity/203339295
Thu AM ... 8 mile run in staggering humidity. Heart rate decoupled and I was done.
Thu PM ... 3 mile run at nice, steady pace. 15mins core. No "power lifting" for the old man.
@ Paul - at EN we may not be HR athletes, but without question we cannot exceed the limits of our physiology and HR is a great indicator of when we are doing that. Nice job getting out for round 2!
@Paul- Humidity is a bitch. Way to get it done!
Planned run test= fail. Nature was calling after 2 mi and couldnt ignore. (I usually take care of things prior to running but I was rushing since I got home late due to traffic. Dumb. I may retry next week in place of interval run or something. I think I was on track to take off 20-30secs off 5k time. Nonetheless, did the 3 miles and called it a day.
Tomorrow - Sprint Tri (1/4 mi - 10 mi - 5k). Competition - my 25 yr old son. Goal: get at least 4 mins on him by T2 to hold him off on the run. Stay tuned for results.
@ Kim - Hmm, I know the feeling. I don't even attempt 5K run tests in the summer here due to the heat.
Light day today before the last heavy weekend of GF. Then it is test week.
app.strava.com/runs/14880081
EZ Friday morning run for me.
Can't wait to get older like Paul so that I can be fast like him........
SS
x2 Old age and treachery. Go get him Paul!
Behind in my posts, but been sticking to the plan week 18 of int HIM.
Wed: 2600yd swim: 2x500,3x300,2x200 @ 1:45pace (ran out of time to finish my last 2x200) Run: 6.5mi, 52min, 3x1mi @ 6:50, 6:52, 6:55
Thursday: awesome 5am 12 miler with 20' @ 7:24 and 15' @ 7:04. Had a heard of 100+ spectating Elk along the way, but none of them cheered.
Today: Started my swim only to get pulled from the pool for a super lightning storm! So I'll go back after work. Instead hit the treadmill for 45' run with hill work @ z2. 2.75 mi @ 1% WU, 1mi @ 2%, 1mi %3%, 1mi @4%. 45' total 5.75mi.
Tommorrow is RR#2 if I dont get rained out.
Huge workout today. Utterly huge. I've never done anything like this before.
I'm up in Madison WI at the EN tri rally. Today the workout was to ride the IMWI bike course then do a brick run. I'm not training for an ironman and this was the longest ride I've ever done in my life, so…yikes!! Rather than do an Ironman-pace race rehearsal I decided to use this weekend to accumulate lots of training stress on my legs. So I targeted pretty much HIM race rehearsal pace of z3. The course consists of a ~10 mile segment out of town, then 2 loops of ~42 miles each, then the segment back to town. The route out of town is actually 12 on race day but our hotel is about 2 miles down the route, so the total ride was 108 instead of 112. The course features a ton of elevation change so I was really concentrating on "constant wattage" and conservation of momentum from downhills to subsequent uphills.
Overall 5:29:42 @ 208 watts, IF 0.818, TSS 367.8. Distance 107.76 miles, avg 19.6mph. No HR data because I forgot my HR strap at home…BOO!!
Warmup
- 10' – NP: 221 (IF 0.871), VI 1.16, elev gain 115, cad 83, 19.8mph
- 23' – NP: 229 (IF 0.902), VI 1.01, elev gain 423, cad 89, 20.2mph
"Loop" – 2x 40 mile loop (measured from loop start to a gas station 2 miles prior to loop finish)
- 123' – NP: 215 (IF 0.847), VI 1.06, elev gain 2644, cad 87, 19.7mph
- 123' – NP: 206 (IF 0.812), VI 1.02, elev gain 2644, cad 86, 19.6mph
Amazingly both loops came in at the exact same time with lower watts on the second. Note the VI difference…I think that is part of the reason (although part of the VI difference is attributable to stopping during the first loop due to an EN teammate down on the road).
"Recoveries" – 2x ~2.2mile stretch at the end of the loop
- 7' – NP: 163 (IF 0.641), VI 1.16, elev gain 85, cad 81, 15.9mph
- 7.5' – NP: 151 (IF 0.594), VI 1.14, elev gain 85, cad 81, 15.9mph
Route back to town – 11 miles
- 33.5' – NP: 176 (IF 0.692), VI 1.04, elev gain 394, cad 82, 19.8mph
http://connect.garmin.com/activity/203685438
I was going to bag the brick run since I'm not really Ironman training so it seemed excessive. But Beth S and Sarah K were heading out and promised to keep the pace to "gossip level". I ran with them for 16' out, then turned around and ran home on my own at a faster pace. Surprisingly I felt pretty good on the run. I think it has a lot to do with starting off at a nice easy pace.
Overall 3.77 miles in 31:01, 8:14 avg pace.
- Outbound 16': 9:10 /mile
- Return 15': 7:23 /mile
Of the outbound, the first 8' was 9:48 pace and the second 8' was at 8:28, so clearly we were accelerating. But the pace was for sure conversational.
http://connect.garmin.com/activity/203685525
All told, an epic workout for a non-IM athlete!!! Tomorrow will be…interesting. I have a bit of chafing in my "saddle area" so hopefully that doesn't impact me too much.
Cheers!