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WEEK 14 WORKOUTS (not incl. FTP tests!)
Another day on vacation, another open water swim.
http://connect.garmin.com/activity/164179150
Now for a massage!!
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Morning run: what was billed as 'slightly less than a 5k' was actually a 2.8 mi run. Went off with the front group, held on for about .25mi, and settled into my own pace, which surprisingly was sub-6:00. Held a pretty constant pace until about 2mi in, where the pace started to drift up just slightly. Finished 2.8mi in 16:30, for a Vdot of 54.8, slightly exceeding my previous Vdot (tested indoors on the treadmill) of 54.6. I'm really happy that I didn't see a drop from indoor/treadmill to an outdoor run, like I have in the past. Very happy with the effort.
Mid-day swim: team was signed up for a 4 x 300yd relay swim, and needed to go to the bullpen for an injured swimmer, so I got called up to anchor the leg. Very little warmup, and we were going off the blocks (haven't done that since I was 12!!!), so I just cranked down my goggles, and hoped for the best. Told my teammates I'd swim it like it was a 50, and hold on for dear life. Dove in, immediately lost my goggles (bad memories of childhood swim meets), yanked them back up, but they were filled with water and I couldn't see a darn thing. Started just swimming as fast as I could to get it over with, while the chlorine just stung the heck out of my eyes. I was able to hold my 'sprint-like' effort for a little over 125 yards before noticing that I really needed to breathe. Sacrificed a few flip turns for the extra breath at the wall, and finished strong. Ended up with a 4:33 300, for an average pace of 1:31. Not too bad.
Afternoon Computrainer bike TT: they do the Central Park loop, 6.03 mi with two good hills. Got on, warmed up for 15 minutes, and it was time to go. Started crushing it right out of the gates, as I had two local teammates in the same heat, and didn't want to offer up any hope :-). I had the PT going, but wasn't looking down, just reading off the wall in front of me on the CT watts. Rode the TT like I stole something, hit the last climb (to the line), and was averaging 296 watts, so I stood up, bore down, and kicked for the line. I didn't get the average up over 300 (ended at 298), but I did throw down a time that I think put me in pretty good position overall (results to be announced, but I beat two teammates I don't usually compete with). On download, powertap showed an average power of 271, NP of 274 (which is amazing, considering the massive variation in power I had on the ride). I would have preferred the CT numbers, but I'm still pegging an indoor FTP of north of 250 from this ride, which I can't complain about. Now I need to get a test outside!
Matt- Sounds rough....
Did my swim TT today. Yuk. 22:15 for 1000 which is about a 2:14/100 pace. Last year I was 21:24. Close enough. Time to get those numbers down now!
Another humid and hilly effort on vacation in Jamaica:
http://connect.garmin.com/activity/164550616
Hey Matt - Nice run. I always enjoy a run while on vacation. They just seem more carefree.
I'm back in the game. Since I'm now 2 weeks in the plan behind everybody, I did the bike VO2 workout. WU - 20' with 5 spin ups. MS1: 10 x 1'ON/1'OFF @ 330W/100W. I was able to hit the work intervals but really needed to back the rest intevals down to get enough recovery. Even with that, my HR was still about 10 bpm higher on both the work and rest intervals vs. before I got the flu. So I'm still working my way back. MS2: 1x16' @ 230W and HR was 160, also about 10 bpm higher than before. Anyway, I am very glad to be back working out. Then after work I went for a swim. 1500 yards. Worked on my stroke. Got my golf score for 50 yds down to 87 (50" + 37 strokes). Importantly, I didn't feel tired or worn out. A good sign.
Boy, it's when you're injured that you really appreciate NOT being injured!
Keep up the good work you all!
Enrique - Smart move to let it heal. Man, can I relate to your comment about appreciating not being injured. I think we triathletes often forgot how lucky we are to have the bodies and motivation to do the multi-sport events. A real blessing.
Pre-lunch open water swim: http://connect.garmin.com/activity/165028798
And pre-dinner run, again with hills and humidity: http://connect.garmin.com/activity/165071167
No running tomorrow…massage instead!
Pre-lunch open water swim: http://connect.garmin.com/activity/165028798
And pre-dinner run, again with hills and humidity: http://connect.garmin.com/activity/165071167
No running tomorrow…massage instead!
@ Matt - sounds like you are having a great vacation. Enjoy!!
I did the bike VO2 intervals again today. Total:60' @ 203 avg watts. WU:20' @ 170W with 6 spin ups.
MS1: 12 x 1' ON/OFF @ 330W/100W. I still took the rest intervals way down to 100W but my HR dropped much lower than it did even just this past Tuesday. So I think I'm gaining strength back after being off 2 weeks with the flu. MS3: 1x 9' @ 230W, 1 x 5' @ 250W. I pushed at the end to just see how I felt. No too bad.
Later in the day I had PT on my heel. My PT said I could start running again. YEAH!! but I got warned to not go crazy. Just a couple of miles every other day @ Z1 pace. No hills. Then lots of ice. Okay, okay I said to her. At least it is running again.
Today, knocked out an FTP test. No change from pre-VO2 (not a surprise, the number never moves for me during this part of the program). Happy to be able to push out a good test, as sometimes I end up frying myself in the VO2 phase and taking a few weeks to recover the ability to do FTP work.
Tomorrow, the swim clinic with P!
Back to the bike in my basement tomorrow!!
Given I'll be riding late tonight then running 90' early tomorrow morning I decided to replace today's brick run with a morning run slightly longer than the scheduled 15' brick. Very hot to run at this time of day so I wore a hat…not sure that helped…
http://connect.garmin.com/activity/165553827
@ Matt - Sure sounds like you've had a super vacation.
Ok I am officially back up to strength on the bike. Did a 3 hour, 15 minute ride this am followed by 30' swim to shake out the lactate acid.
WU: 20' with 6 spin ups .
MS1: 12 x 1' ON/OFF @ 330W/100W. My HR was 158-166 on the ON and was dropping back to 145-150 on the OFF. That is about what it was doing before I got sick.
MS2: 2 x 12' (2') @ 220W/170W. HR was in the 152-158 range.
MS3: 2 x 60' spin class. No power meter on the spin bikes but I rode both classes at HR in the 143-155 range. The last 1/2 hour was uncomfortable.
Also, I ran a mile last night. Only very slight pain in my heel. Then did 10' on the elliptical machine with no pain at all, so I may start doing the elliptical in place of the runs for a few workouts. Iced the heel when I got home. Best of all, no heel pain at all this am walking, biking or swimming.
Overall 1:00:09 @ 218 watts, IF 0.893. Warmup 10' then:
- 12'(3') @z4 – NP 242 (IF 0.993), HR 140/154, cad 86
- 12'(3') @z4 – NP 246 (IF 1.009), HR 153/165, cad 87
- 9'(2') @z3 – NP 218 (IF 0.895), HR 146/154, cad 88
- 9' @z3 – NP 223 (IF 0.913), HR 153/165, cad 87
http://connect.garmin.com/activity/165777069
Big 90' run tomorrow then a massive brunch…
Did the swim clinic with Patrick mid-day, which was great. Picked up a lot of good stuff. All around good day.
Overall 12.85 mi in 1:30:01 (7:00 pace). A few stops for the tunnels and some water. Current z4=6:45, z3=6:52, z2=7:09.
Warmup – 10' @6:37
Main Set
4x 7' @z4 – 6:35, 6:34, 6:43, 6:39 (last one was 10')
(4' recoveries – 7:30, 8:00, 8:19, 8:31)
"Remainder time"
- 4' @7:43 – an extended recovery after all the interval work
- 21' @7:02 – the first half of this was ~7:09 then I worked it down over the last 7 minutes
- 1' @7:59
- 7' @6:40 – some nice z4 to finish strong!!
http://connect.garmin.com/activity/165957344
@ Mike and Matt - Awesome work guys. So good to hear that you are both feelin strong. You guys are going to kick some butt this summer.
I had a good day too. I did a nice 1500 yard swim this am before church. Felt strong. It was my 5th day of swimming this week. Then later in the day, I ran 2 miles with NO PAIN in my heel. I was only going @ 9:15/mile pace but it felt fantastic to run again with no pain. I wanted to keep going but I made myself stop so not to over do it. Just finished icing it. I'm traveling to Phoenix tomorrow so I'll let it rest and maybe run again Tuesday or Wednesday.
Had a good weekend of training all the same. Decided to do the bke within the context of a smallish group ride on some local hills. Ended up with about 40 miles in a little under 3 hrs (climbing is HARD .. I want to go back to the velodrome or the flats!). Nothing like pushing z5 watts going uphill @ 5-6 mph.
Backed it up with a 10 mi run on Sunday in contemplation of a half marathon to end my OS.
Legs trashed this AM and very happy for a day off!