Week 1 - the road to Buffalo Springs 2012

Comments

• Shaughn Simmons

  April 3, 2012 12:28PM

   @ George - how is recovery from Sunday's HIM coming along?

  Mon/Tues complete:

  
  

   

  
  

  I made the mistake of getting on the treadmill without having calibrated the foot pod.  See below cadence is 95-99 and normally that means a 6:40-6:45 pace for me but it did not register that fast using the footpod due to the lack of calibration though my HR was approaching 180 bpm when normally I am in the low 170s for Z4 intervals.

  
  

   

  
  

  Mon swim:   (very slow swimmer) http://connect.garmin.com/activity/164089966

  
  

  Mon evening run:  connect.garmin.com/activity/164394682 

  
  

   

  
  

   

  
  

  This morning:

  
  

   

  
  

  Tues swim -  hopped in the pool again about 6 a.m. and completed 2,700 M

  
  

   

  
  

  Tues run -  then did my 40’ strides run:  connect.garmin.com/activity/164394684

  
  

   

  
  

   

  
  

  Good luck this week all!

  0
• Shaughn Simmons

  April 4, 2012 9:07AM

   

  http://connect.garmin.com/activity/164681162

  
  

   

  
  

  I can’t think of any better way to begin a Wed than 50’ of Z4 bike inside of a 95 minute, 37 mile trainer ride………..guaranteed to fix any attitude problems and adjust egos down to the appropriate levels….

  
  

   

  
  

  Ran out of time for the run – later this afternoon hopefully…

  
  

   

  
  

  Entire workout (236 watts):

  
  

     Duration:  1:34:34 (1:34:57)

  
  

     Work:         1340 kJ

  
  

     TSS:          121.6 (intensity factor 0.88)

  
  

     Norm Power:    260

  0
• Shaughn Simmons

  April 5, 2012 1:59PM

   

  Thurs Long Run Week 1:

  
  

   

  
  

  My lunch run today:

  
  

   

  
  

  http://connect.garmin.com/activity/165009861

  
  

   

  
  

  Slower paces reflect the HIM long plan and training load with only a 2X1 then Z2 pacing thereafter.   I was not able to hit the 4 miles of Z2 paces on an NGP basis – tired legs from yesterday’s 50’ Z4 session……

  
  

   

  
  

                                  Target                   Actual NGP

  
  

  WU        8:30                        7:54                        3+           Miles

  
  

  Z4           6:51                        6:44                        1              Mile

  
  

  Z4           6:51                        6:41                        1              Mile

  
  

  Z2           7:20                        7:47                        2              Miles

  
  

  Z2           7:20                        7:45                        2              Miles

  
  

  Total                                      7:44                        11           Miles

  
  

   

  
  

  125 TSS

  0
• Shaughn Simmons

  April 6, 2012 10:30AM

  Happy Friday all!

  http://connect.garmin.com/activity/165242151

  
  

   

  
  

  Had a 2,800M swim early, felt tired from yesterday’s run.  WU 400, then 200, 300, 400, 500, 400, 8X50(25 fast, 25 easy) CD 200.

  
  

   

  
  

  Then did my Wed brick run with 3X3s Z3.   That felt pretty bad coming off the 11 mile run yesterday:

  
  

  connect.garmin.com/activity/165242160  

  
  

  Am now caught up for the week!

  0
• Shaughn Simmons

  April 8, 2012 7:41PM

  Sat Ride: connect.garmin.com/activity/165778934  did the Z4 intervals on the trainer then moved the rest outside.  Ran 4 miles on Sunday.

  Sun Ride: connect.garmin.com/activity/166140340

  Week 1 is in the books.  How did everyone else do?

   

  0