Week of 9/24 Workouts
3 x 1mi Z4 on the 'mill tonight. Hit paces on first 2 OK, last one was a struggle. I wouldn't be surprised if my vdot was actually lower. I won't worry about that til after IMFL. It is what it is for now.
I'm shifting workouts around this week/weekend again. As long as I get it done, its all good. Not ideal, but OK.
How's everyone else's week starting out?
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Comments
Kim,
I wouldn't worry too much about your VDOT lowering. Remember we are 100% focused on IM specifc fitness this laste in the game. Leave the VDOT and FTP chasing for the OS. I was having this debate in my head earlier today regarding FTP on the bike. Then I realized we are doing a 5 hour plus ride and that's the fitness we are building. It will all payoff on Nov 3rd. Keep it up.
Looks like a rainy weekend. Ugh. I'd rather get a little wet than do 4 hours on the trainer (even as nice as my pain cave is)
Could be a wet weekend here in va....
I'm with you on not testing. For me, it's the #1 way to injure myself. I'm a lot more concerned about endurance than speed at this point.
Will probably end up hitting some good mileage for the week but no long run. Tempted to do a 80 minute run or something like that but not sure if that's smart or not.
Merged some WKOs together today... Did a SBR
Swim: 7 x 400, 2 x 100 (Man, all those 400's were rough. I think I did 7...)
Bike- On new spin bikes @ the gym (with power!) I'm not sure if the power is the same as mine but I rode @ 80% like it was. 60mins.
Run- 2 miles @ LRP on treadmill
Long run tomorrow.
1 12:01
2 12:08
3 12:53
4 13:35
5 13:25
6 12:55
7 13:24
8 13:02
9 12:42
10 13:32
11 12:29
12 13:34
todays bike was 4 hrs and i could feel the fatigue during the first 1.5 hrs but it worked itself out after that. Jiust didnt have it in me to finish the last 15' interval today - was struggling to keep 202 power after the first 2 intervals so i just bagged the last one. Overall a good ride though - 3:58:12 and 77.84 miles. When is taper coming?????? not looking forward to tomorrows 30 minute run then 3 hr bike, but o well my whining is done for the week. hope everyone else had great rides today!
I was looking forward to being "off the hook" next Thursday and just doing a 60 min. run. Thought maybe I'd throw in a couple of threshold intervals to make it interesting.
X2 on all of the above!
Z4
10' @ .935IF
12' @ .908IF
15' @ .904IF
13' @ .865IF
Remainder of ride @ .703IF 2:32.
Total ride time 3:57, 53.4 miles (or 54.5 depending on which device you believe) Avg. moving speed 13.5, 2,810ft gain, .748IF overall.
Sunday was way more solid. 5 mile run, 90 minute trainer ride (in my warm basement), 45 minute OWS....
I think I have to adjust my schedule for next sat long ride. I can't do the cold mornings again. Will be done in the afternoon or early inthe morning on the trainer.
hangin on for dear life here in VA...