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Week 13 workout thread
Got in the pool this morning for 30 x 50yds hard. Overall 1.5 mi, and a good post-swim pump! Psyched for tomorrow's bike.
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http://connect.garmin.com/activity/162127816
Oh, and I hit the pool yesterday with my BRAND NEW GARMIN 910xt!!! SWEET!! Did about 1500 yd in a strange DC health club with a 23.75 yeard pool. Too bad the Garmin custom pool length feature only goes in whole numbers for m or yd. http://connect.garmin.com/activity/161900038
Did Z5 bike as 10 x 1' instead of my usual 2.5'. (Watched a Sufferfest video so I followed that WKO)
IF range 1.179-1.313
Cut 15' brick run to 5' due to some side stitches. I'll save it for the VO2 run tomorrow!
I am in a weird place. I just didn't feel good yesterday. Something I ate or perhaps the fatigue is getting to me. Also, I've got a tenderness in my Achilles so I made a decision to not run until next week and took yesterday and today off. Will resume with my bike workout tomorrow.
EP
Ran in Central Park while on buiness in NYC. The run was pre-dinner but had to cut it short due to an early reservation. Also I turned the run from z5 to FTP due to the terrain and ended up with 3x7'(4') z4 intervals. It was a good run…and I learned that Central Park is not flat!!
Overall 6.26 mi in 42:01 (6:42 pace). Current z4=6:45, z3=7:52, z2=7:09.
W/U 10' @6:33
3x 7' @z4 – 6:16, 6:35, 6:27
(4' recoveries – 7:23, 7:36, 7:30)
No remainder time…ran out of time!
http://connect.garmin.com/activity/156850746
Enrique, good call. Not worth making it worse. Get rested up, and come back solid in a few days.
Keep up the good work, everybody!
Did my first wo in exactly 14 days due to the flu and bronchitis. Wow, did that bug take it out of me. Rode the trainer for 40' total. 10' @ 130W, 10'@ 170W, 10'@ 210W, 5' @270W(98% IF) and 5'@ 170W. The 5' @ FTP seemed like it was forever. Physically, I felt weak, but mentally I sure was glad to be back in the saddle and working out. I think I'm going to do a couple of more "ease back into it" workouts this weekend and then re-start the JOS next week. I'll jump backwards 2 weeks in the plan and just pick up where I left off before getting sick. Maybe that is too agressive, but if it is I'll learn that real fast. Silver lining about getting sick - 2 weeks of no activity has helped my sore achilles. My PT said I could start running again next week -- YEAH!! It has now been 7 weeks since I last ran and I can't even remember the last time I went that long without running. I think it was in the last century.
Have a great weekend everyone!
Stay tuned!
@ Matt - I love running in Central Park too. I always try to get a run in the park when I'm in NYC on business. And yes, there are hills.
Been staying on schedule, starting to lose a pound or two (cheerios/fruit for dinner seems to be the trick for me).
I did skip yesterday's run, only the second missed wko of the OS. I was beat from work, got home late, and chose to play with the kids on the Caged Trampoline of Death for half an hour.
It was great for me. More important than pushing them away and going for a run.
Got it back today with a great bike session and a run that wasn't as daunting as the scheduled Wednesday run ( I didn't want to get too greedy ) but it was a perfect compromise. Legs felt great today, bike and run. Might have been the caffeine pre-load, coffee then espresso then Red Bull. Wish I was kidding.
won't be long before we start heading off in separate directions for the next phase of tri domination.
I think I have another week before I transition to my HIM plan for June 2nd's Rock n Roll Man in Macon, GA.
Keep working Peeps!
Overall 1:00:29 @ 222 watts, IF 0.909. Full 22' warmup incl 10' easy then 3x3'(1') @z3. Then 6x2.5'(2.5') @z5, target AP 293+ for 120%
AP: 302, 303, 297, 300, 295, 294/298 (last one was broken into 2)
HR avg: 151, 157, 159, 164, 167, 160/165
HR max: 162, 168, 174, 179, 182, 177/177
Cadence avg: 90, 91, 90, 91, 90, 89/95
The higher cadence in the later intervals was as a result of dropping into an easier gear partway through each.
Finally, 8' of z3 to bring it home strong…
8' @ NP 215 (IF 0.879), HR 166/177, cad 85
http://connect.garmin.com/activity/162877771
I graduated myself on the z5 ON tim from 1' ON to 1:30' ON this week...However, I think I like doing 1' ON better with shorter rest periods. I had been doing sets of 1'ON and 15-30 sec off..
For everyone that feels the cumulative fatigue of the OS - keep working, as scheduled. don't overshoot, get the prescribed rest.
We are supposed to be pushing ourselves. It WILL pay off.
my check in...
real happy with the last few weeks of work. I'm carrying it, too. Legs feel heavy from fatigue and tightness. However, forging on. Don't see any brick walls in near future so I'm full steam ahead.
only downer is that I've been having trouble with my Joule 2.0 and WKO+ and haven't been able to log/analyze. Still working on that and not letting it distract me from staying the course.
REAL happy with how I stayed on schedule this OS. Only missed 2 workouts and got most of the schedule done as written which allowed me to maximize the Monday and Friday rest days.
If you come back to the OS next year, I highly recommend trying it that way. If you can. I know that you have to play the hand that life deals ya. For me, it just meant a few more super early mornings. I don't travel like alot of you. Anyways....
Next week I pick up the HIM plan getting ready for the Rock n Roll Man Half in Macon, GA. This race, many years ago, taught me alot about myself. I caught a bug 1 week before the race, massive GI distress, couldn't eat a cracker without getting the runs. Never thought about not racing. Didn't really know any better. It was a horrible experience. 90-95* and humid that day. Staggered and death marched. Being my first half, I thought this was how it was supposed to feel! When I finished, I knew I had what it takes to finish any endurance event thrown at me, with better preparation, of course.
Now, I go down there to learn something else. This is my second year with EN and I still haven't executed well. My A is IMFL. I will treat Macon as a midseason A race, but the main priority to ....execute. I've got to trust, be disciplined, and execute EN style. If I can do that in June, I will have a ton of confidence going into IMFL in November.
So, there you have it. Y'all keep working hard, stay focused, don't lose sight of your family, and knock it outta the park!
BTW...if anyone knows anyone that flies and can get me a puddlejumper from Panama City, FL to Savannah, GA overnight, I'd be willing to do another of my crazy gigs for charity...Finish IMFL, and PR, then hop on a flight to Savannah and knock out the Rock n Roll Marathon the next morning. Don't know if i can get the logistics out of the way. No flights from PCB to Savannah late at night or redeyes that'll get me to the start line. Anyways, if you know anyone, I'm up to the challenge...
In anticipation of being off the bike for a week, I extended the 75' workout to almost 2 hours…it ended up being 109 minutes in total, including 2x20'(4') then 8' z5 time structured as 4x2'(2'). Then 2x15' @z3. Due to some technical issues the first 2 minutes of the workout ended up in a separate Garmin file, so all data below refers to the main file only.
Overall 109' @ 220 watts, IF 0.901. Warmup of 12' easy then:
- 20'(4') @z4: NP 238 (IF 0.975), HR 149/159, cad 90
- 20'(4') @z4: NP 240 (IF 0.984), HR 160/169, cad 91
A lot of time out of the aerobars…VERY difficult.
And then straight into 8' of z5 time, structured as 4x2'(2'):
AP: 301, 302, 304, 301
HR avg: 159, 160, 162, 162
HR max: 170, 174, 175, 175
Cadence avg: 91, 92, 90, 88
The z5 was not as bad as I feared, in particular after such tough z4. HRs were quite low…very strange.
Then finally, 2x15(2') @z3:
- 15'(2') @z3: NP 210 (IF 0.863), HR 154/160, cad 86
- 15' @z3: NP 214 (IF 0.876), HR 154/162, cad 87
http://connect.garmin.com/activity/163222204
Rough week for me but managed to only miss one workout. Skipped the 1/4 marathon due to crappy weather. Last thing I need to do is slip on snow and be down for the count! Anyway, did the Wed. run workout I missed instead and it was BRU-TAL. I honestly felt like I could have fallen asleep while running. I pushed through the prescribed 2 x 1/2 mi, 1 x 1 mi and 2 x 1/2 mi. at the target 5k pace of 10:00/mi. The shorter ones were a bit faster. Just happy to get through it.
Bike today. 10' total Z5. I did the Sufferfest Downward Spiral video. Thought I might get through 2 sets of intervals but nope. Here's how it came out:
Interval Time IF Avg Cad Avg HR
2:00 1.2 85 148
1:45 1.18 85 153
1:30 1.203 84 154
1:15 1.208 85 154
1:00 1.219 82 155
:45 1.24 82 154
:30 1.23 79 154
1:30 1.162 79 155
10:00 .87 74 152 Z3
I really like the descending intervals.
On to short course next week, then to HIM plan in June, and IM in Sept. Maybe I'll catch some of you in another Plan! Keep up the great work everyone (and keep healing for those with injuries).... you're all kickin OS butt!
http://connect.garmin.com/activity/163782201
I'll do the 75' run before dinner, but looking around here it is super hilly so I'll probably play it conservative given the injury risk.
Good work Matt, Kim and Chris - WTG.
I did my first "real" workouts today after being sick for 2 weeks. Swam this am for 50' and did 1500 yards. Didn't push the pace but just did some drills and stopped frequently to rest and make sure I didn't overdo it. I worked on stroke count and streamlining. I got it down to 18 stroke /25 yards consistently and did some lenghts in 17 strokes.
Did my Computrainer class this afternoon after missing the last 2 weeks. I rode 27.5 miles @ avg watts of 199 for 90', IF of .73. I just tried to stay at 200 watts. We rode on the IMPL course so lots of climbing. Felt better than I expected. My lungs are finally clear, but legs still don't have much zip in them.. On the positive side, there is no way I could have done this ride even 2 days ago, so I'm optomistic that I'm coming around.
Good luck next week.
@Bruce, good to hear you are getting back into the workouts and recovered.
As for me, I'm on a running break since last Tuesday to let the heel heal. I also felt a little tired mentally. Maybe it was being a little down from my heel pain, but I just felt a few days off would be good. So I skipped Wed/Thurs workouts last week. Did Saturday's bike workout of 12' ON and then chilled the rest of the weekend. Tomorrow is FTP test and I'm actually looking forward to it so we'll see how that goes.
EP
EP - Good call on taking it easy for a few to give your heel and body a break. Good luck with the test. I'm going to skip it since it won't be representative. Maybe in a few weeks I'll do a test.
Wow, it sure as hell isn't flat here!! With all the elevation gain I had to throw out the scheduled intervals and just do a steady run. The paces do not look impressive but I assure you this was a z3/4 run through-and-through. I also pulled back from 75' to 60' but that was mostly due to schedule constraints. The course I used was an out-and-back, and I ran it twice. I took a split between the two times, and also at about the midpoint of the course. A great workout and I'm sure I'll have some muscle soreness tomorrow from the hill running that I'm just not at all used to doing.
I'll do another open water swim tomorrow I think.
Cheers!
p.s. brutally humid when running here!