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Week of July 30
AM - 3500 SCY + 2.2 mi run accelerating pace. Massage scheduled for tonight.
Starting week 4 of 20 IM training. The last 3 were easy with total volume at 8 - 12 - 16 hrs. IM volume kicks in this week ... serious work ahead of me.
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I am at the end of get faster and have 2 days off in a row. I thought that it would be hard. I even packed my swim bag last night incase I felt the need to cheat. But then I hobbled out of bed this morning and I was all about not training today.
massage at lunch!
Have a great monday all!
Overall 2950 yd in 57:18, avg pace excl rest intervals of 1:35, efficiency 38, strokes per length of 10.7.
Paces:
Warmup 200 – 1:39
MS1: 4x200(30), last 50 as a sprint – 1:37, 1:39, 1:35, 1:35
MS2: 5x150(20), last 50 as a sprint – 1:33, 1:35, 1:34, 1:35, 1:37
MS3: 6x100(15), as 50 sprint / 50 easy – 1:32, 1:34, 1:35, 1:35, 1:35, 1:32
MS3: 8x50(10), as 25 sprint / 25 easy – 1:26, 1:27, 1:26, 1:26, 1:29, 1:28, 1:31, 1:30
Skipped the C/D
http://connect.garmin.com/activity/204828918
WU: 10-15' Easy, then 3 x 1' (1') @ 95-100%/Zone4/Hard
MS: 3 x 15' (4') @ 95-100%/Zone4/Hard
WD: 5' Easy
Kim , yup I think you'll always get way more from technique drills, than cranking out sets!
Enrique, tough one, especially on the drainer!
Matt, nice swim set, wish I could do that!
Paul, I'm quaking in my shoes at my impending switch to IM plan, got to go from HIM to IM week #9 in a few weeks. My family is bracing itself for a couple of grumpy weeks
Yesterday Swim and Run. Both felt great after sunday's day off.
Swim: 2600yd 44:35. 20x100 as 50/50 sprint/recover set. 100 active recovery every 500. I'm learning to love these, they make the time go by quickly.
Run: 5.8m 46:14: z1/z2 warm up, 1mi @ 6:50, z1/z2 cool down. Did it in the rain on the trails. Only looked at my watch to see when the mile was over.
Overall 8.72 mi in 1:01:02 (7:00 pace). Very short stops for water during the recoveries. Current z4=6:45, z3=6:52, z2=7:09.
Warmup – 10' @7:10
4x 7'(4') @z4 – 6:33, 6:38, 6:31, 6:28
(4' recoveries – 8:11, 7:57, 7:52, 8:10)
- 7' remainder time @z4 – 6:43
http://connect.garmin.com/activity/205090204
This is testing week for me after my first trip through GF.
Today was swim. Huge PR. My T-Pace just got dropped by 11sec/100m. This is really good. And really really bad.
Here are my swim tests from April and May then the one from today. If I had not taken 250M splits alongthe way I would have thought for sure that I skipped at least 50m.
Date Distance Time T-Pace(m) T-Pace(y)
07/31/12 1000 meters 00:19:06 1:55 1:45
05/31/12 1500 meters 31:36 2:06 1:56
05/15/12 2000 meters 41:52 2:06 1:55
04/18/12 1500 meters 32:00 2:08 1:57
I know that 19:06 is still slow but it is way less slow than I was. And I can see now how I could get to a sub 30min oly swim
And speaking of swimming, after my run this morning, I had a work lunch, then got on a plane to DC and hit the pool on the way to my hotel. I went to DC, and hopped in the pool. It was a surprisingly good swim given the morning run. I have a history of leg cramps when I swim after a run but today no issues.
Overall ~2800 yd in 48:32, avg 1:33 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 the reported paces are about 1 sec/100 faster than actual.
Paces:
Warmup 300 – 1:36
MS: 6x400(30) – 1:35, 1:33, 1:32, 1:33, 1:32, 1:31
C/D 200 @ 1:36, 50 @ 1:32
http://connect.garmin.com/activity/205242921
My swim tonight:
WU: 200
MS1: 20 x 100 (20"), as 50 Sprint, 50 Easy. Take an extra easy 50 after every 5th 100, as active recovery. Set Total: 2200
MS2: 8 x 50 (20") as 25 Sprint, 25 Easy. Set Total: 400
CD: 200 easy
Total: ~3000
The sprints were at around 1:30 pace.
18 to 15:30 is a really big move! Good to see that it is possible.
Overall 3.98 miles in 30:01, avg pace 7:33. Started very slow and ramped up to a more "normal" pace by the end of the run. I took splits manually every 5': 8:07, 7:34, 7:22, 7:16, 6:55, 7:43. The last one was a GPS error for sure as I was running under a highway and the time was reading 7:09 before spiking up. It looks pretty funky in the Garmin graph.
http://connect.garmin.com/activity/205407191
4 x 5 mins at Z2 (upper end), at 90 RPM with 1 min easy between sets
4 x 4 mins @ Z2, 100 RPM with 45 secs rest
4 x 3 mins @ Z2, 105 RPM with 30 secs rest
4 x 2 mins @ Z2, 110 RPM with 15 secs rest
The high RPMs just tire your legs out despite the lower workload. It's not an easy ride. Plus, I was sweating buckets staying at the top of Z2...great practice since the pain cave smells like a small gym without air conditioning after a large crossfit class finishes up.
@ Kim - sounds like a great workout nonetheless. There's a price to pay for that pizza!
@ Matt - where are you now? It's like trying to keep up with "Where's Waldo?"
Overall 60' @ 208 watts, IF 0.818.
- 11.5' @z1: NP 159 (IF 0.626), HR 108/124, cad 82
- 11'(3') @z3/4: NP 221 (IF 0.872), HR 141/150, cad 86
- 5'(2.5') @z3/4: NP 227 (IF 0.892), HR 146/153, cad 86
- 5'(2') @z3/4: NP 222 (IF 0.876), HR 150/156, cad 86
- 9'(2') @z3/4: NP 223 (IF 0.878), HR 156/162, cad 86
- 9' @z3/4: NP 232 (IF 0.912), HR 161/168, cad 87
http://connect.garmin.com/activity/205631061
@Jimmy - probably a good call on that.. Gotta know when to rest.
@Matt/Paul - great workouts!
Yesterday, did 30 min Aquajogging late in the day. Done at 8:45pm. Haven't been sleeping well lately. Staying up late watching the Olympics. Took today and tomorrow off work. Doing a race rehearsal ride today and driving to L.A. tomorrow for a wedding.
I'll report back on my RR later. Cya.
@kim -- sounds like the same FTP test I had recently: bad, ugly, f-ugly.... It happens, maybe you've built up some fatigue and need an easy day or more rest!
@Matt -- seriously dude, HOW do you do it with all the travel? I used to travel that much for work, and it just about killed me.
@Jimmy x2 on resting, I'm really starting to see the wisdom in rest being just as important as hard work.
Knocked out 2800yd in the pool last night and actually held my T-pace -3" for almost the whole set: 4x600 (30") @ 1:42. The last 300yd I swam like a blind epileptic seal and the pace dropped of the cliff down to 1:48. #sigh#.
80min Run this AM: 35' @ 8:00, 20' @7:20, 15' @ 7:00, 10' @ 8:00. Felt good.
Thu PM ... 10 mi jog in the heat. Took it real slow but still blew up in the hot weather. Walked as needed but only timed running legs to get the miles.