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WEEK 2 WORKOUT THREAD
Off today and recovering from class at gym yesterday!
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Off today and recovering from class at gym yesterday!
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I have to be at work by 6:30, usually a 30 min commute. The bike sessions hang around 60' and that's about the most I can devote to the morning, could make an exception for a key workout. So, as long as the second workout, the run, remains shorter, I'm going to try to get those in the evening. 30-45' min shouldn't take away from my crew too bad. Anything over 1'15'' starts getting into my head.
My point being, I understand what your talking about.
Since I'm in Milwaukee I was able to bring my bike with me and have signed up for a couple local computrainer classes. It was that or set up my regular trainer in the hotel gym and stare at the wall.
have some time off this week so I don't have to get up at 4:30
a couple of cups of coffee and got the kids off to school, then to the pain cave. Used a bottle of Base during the workout.
nailed the 2x 8' (2') at z4 then 2x 10' (2') z3.
chose to get the run out of the way with a casual brick version since there was only 5' difference.
ez z1 run for 35' (didn't even take the watch, used kitchen clock technique), included 5x 20'' strides. leg felt good. was outside, had some hills and the calf felt ok. I liked not having a watch for the z1 run, may become a habit.
have a good one!
Everyone have a great day and keep up the work!
treadmill, 15' 9:00 pace, then 1x 1mile and 3x .5mile (3') at 8:00 pace. flipped the order in case my leg or form started breaking down. but, both held up thru this workout. sniffing out a local 5k on the 21st. It's held on a LeMans Formula 1 course (Road Atlanta) so it may have some rollers but none of the usual Suburban Walls that usually make up the local 5k's around here.
then hit the pool for 30' of drills. finding that the slower I take it, the better the form seems to sink (no pun intended) in.
get it done guys & gals!
Does anyone else have trouble actually running slow enought for Z1 warmups and cooldown? I seem to default to MP most of the time if left to my own devices. Same thing last OS ... but I am deliberately holding back both to avoid injury associated with over-achievement as well as knowing what's coming.
Have a great day all!
Happy Week Deux!!!
This is my second OS but the first time I’ve purposefully split up the bike/run on Tuesday. I have to say, I don’t like the duplication of laundry and admin, but it feels WONDERFUL to do that run on fresh legs. What a difference 12 hours of recovery makes!!!
Overall 6.75 miles in 47:54, avg 7:06/mi. Current z4=7:01, z3=7:10, z2=7:26
10' W/U – 7' @7:09, 3' @7:05
2x10.5' @z4 – 6:39, 6:47
(4' recoveries – 8:36, 8:15)
Remainder 9' – 7:03
http://connect.garmin.com/activity/140856871
Hit all my paces this morning on the trainer and tonight I am going the LBS for an evening trainer session. Getting in a lttle extra credit, as Al would say, before taking tomorrow off for a recovery day.
Still haven't gotten back into the running routine; life keeps getting in the way.
Tim - flip that schedule around! That's the beauty of EN OS style stuff...you can get the tri work in and still have plenty of time to climb and surf with your teendude. That is, by far, the most important thing on the agenda for the weekend!
Me...Thursday bike:
started with drills in the pool for 30'
then hit the pain cave for 65'. and hit the zones. 2x 8'(2') at .98 and .97, then 2x 10'(2') at .81 and .83.
definitely had to dig a little deeper for this one. first time in the 2 weeks we've been doing this.
that's what I've learned over the last year, what seems very manageable 'this' week might prove to be pretty tough 'next' week....
y'all have a good one.
getta rest day!
I didn't re-calibrate it because I jumped on the same treadmill as I ran on Tuesday. Who knows? Maybe it was the lack of sleep from being in a hotel all week?
Anyway, great work on yours!
Last night's Z4 run done on treadmill w/ .5 incline (5 x .5mi):
#1: 4:50, avg bpm 159
#2: 4:52, avg bpm 166
#3: 4:46, avg bpm 165
#4: 4:44, avg bpm 167
#5: 4:43, avg bpm 168
My Z4 runs are at the right speed pace-wise, but my HR seems to start creeping into Z5 territory... anyone else find that? I can get the intervals done so I'm assuming I'm at the right speed though.....
Doing Thurs. night bike on Fri. night. (Thurs. night is puppy school, which is equally as exhausting as Z4 bike work!
@ Tim, I end up with about half the Tuesday bricks on Monday due to business travel, and the occasional Saturday brick on Friday. AND (SHHHH, don't tell) the Sunday run sometimes gets bagged due to family committments. It's all good!
As for the workout, knowing that today there really were only two z4 intervals I pressed it nice and hard. The z3 at the end was tough – 18' nonstop – but I actually managed a "slow build" over the course of the 18'…it worked out pretty well. HRs were lower today than on Tuesday.
Cheers
Friday off day - no flipping of wko's, so no workout today. getting rest to hammer the weekend.
@ Tim - Lack of sleep wrecks my workouts, too. It's frustrating, but, I accept that it's a major player, so I know it's a temporary thing. Good luck with it.
No workout today, but I did do 2 x shovel the driveway (once @ ;11 pm last night and again @ 7 am). Call it a core workout. My snowblower (17 year old son) wouldn't start so had to do it my self. He gave me the only excuse in the book that works - too much homework Dad. I fell for it.
#1- IF 1.066, avg cad 92, avg bpm 149, max bpm 159
#2- IF 1.16, avg cad 62, avg bpm 147, max bpm 167
We'll see if I pushed it too hard when I do my longer brick tomorrow, plus run & strength on Sunday! My power is just so flippin low I want to work hard to get it higher. (I'm not very patient
8' - IF 1.011, avg cad 89, avg bpm 154, max bpm 161
8' - IF 1.02, avg cad 62, avg bpm 147, max bpm 158
15' - IF .784, avg cad 75, avg bpm 146, max bpm 154
15' - IF .784, avg cad 75, avg bpm 143, max bpm 156 (Est. IF since I must have accidentally not saved this interval) oops
Didn't quite hit the Z3 target, but I couldn't remember my Z3 numbers so I tried to do the math on the fly. Close....
RUN (Treadmill .5 incline)
10' @ 5.2mph, avg bpm 151, max bpm 160
10' @ 5.6mph, avg bpm 160, max bpm 165
Nice job Kim. You are being really consistent in your workouts. That will pay off for you over time.
I did 15' WU @ 150W, 2 x 8' @ 257 avg W, then 2 x 15' @ 208 avg W. Total ride: 70' @ 199 avg W. Today both the Z4 intervals and Z3 work felt easier than previous days. My HR was also about 5 bpm lower @ the same watt level than Tues or Thursday. The work must be working. Then ran the brick. .25 mile @ 9:00 pace, .25 mile @ 8:30, .25 @ 8:00, .25@ 7:30, 1.25 mile @ 7:00, .25 @ 9:30. Total 2.5 miles in 19'45". Felt good and HR was also about 5 bpm lower than previous workouts @ same paces. Then swam for 60'. Did drills for 45' then 10 x 50 yd sprints. Avged 53" per sprint with 30" rest between each. Was just working on holding my stroke improvements @ faster pace.
Good luck everyone with the run tomorrow.
- 15 min warmup
- 8'(2') @ Z4+ - NP 284, cadence 92
- 8'(2') @ Z4 - NP 282, cadence 91
- 2x15 @ Z3ish - NP 244, cadence 90
- 5 min cool down
25 min run as
10 min @ Z2 (8:40mi)
10 min @ Z3 (8:18mi)
5 min EZ
Pulled the Sun run into today -
10 min w/u (1 mi < Z 1)
2x1mi (3') @ Z4 - (8:07)
1x 0.5mi (3') @ Z4 (8;11) hurting on this one.
10 min Z3 (8:22)
5 min admin/cooldown
Def ready for Sunday off the legs. Hoping if the weather holds to get out and climb tom. That or if not, can go surfing - quasi swim training
Happy weekend all!
Saturday Bike
usual pre workout routine from the last 2 weeks.
14 steady minutes warmup
2x 8' (2') at .98 and .98
2x 15' (2') at .82 and .83
then had to get ACLS done so went in early to stop by pool/gym(treadmill), lo admin perk.
30' drills, 25 drill/25 swim, progress
then 40' on treadmill, 20' z2 rpe (8:50 pace), then 20' z3 rpe (8:00 pace)
calf still holding up
Looks like there's plenty of working getting done out there. Keep your eye on the prize!
c ya soon.
Saturday Bike
usual pre workout routine from the last 2 weeks.
14 steady minutes warmup
2x 8' (2') at .98 and .98
2x 15' (2') at .82 and .83
then had to get ACLS done so went in early to stop by pool/gym(treadmill), lo admin perk.
30' drills, 25 drill/25 swim, progress
then 40' on treadmill, 20' z2 rpe (8:50 pace), then 20' z3 rpe (8:00 pace)
calf still holding up
Looks like there's plenty of working getting done out there. Keep your eye on the prize!
c ya soon.
Total 75' @ NP 208 (IF 0.897) – 15' steady warmup then:
- 10'(3') @ z4 – NP 239 (IF 1.032), HR avg 157 / max 166, avg cad 91
- 10'(2') @ z4 – NP 241 (IF 1.037), HR 165/173, cad 91
- 15'(2') @ z3 – NP 214 (IF 0.921), HR 162/168, cad 90
- 17' @ z3 – NP 210 (IF 0.907), HR 159/165, cad 90
http://connect.garmin.com/activity/141552615
Brick run was supposed to be z2 out and z3 back but with the footing a bit sketchy paces were low of the mark. I'd call it about a z3 run, RPE-wise.
Overall 3.00 miles in 22:22 (7:27/mi). Current z4=7:01, z3=7:10, z2=7:26.
Mile 1 7:39
Mile 2 7:32
Mile 3 7:09
http://connect.garmin.com/activity/141570622
Cheers!