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Workout posts - week of April 9
I'm on a home-made transition from the OS to the HIM plan. Technically week 12 HIM but it's a testing week and I don't need to test. Also I'm ramping volume a bit since up until last week I was in the OS.
So Monday morning was time for a 1000 yd swim TT. Warmup was 250 yd plus another 50yd. Then the MS of 1000 yd, nonstop. I hit the lap button to take a split every 250 yd.
Overall my time was 17:08 (1:43/100 yd). This is pretty remarkable considering it is only my third pool swim of the year. My all time best test last year at the peak of swimming fitness in August was 17:00 (1:42/100 yd). And it beats my mid-season tests from last year (17:44 on 6/3 and 17:12 on 6/17).
So this proves that the few lessons I took last December really did help. If I pile some fitness on top of the form adjustments I hope to be in the 1:38/100 range in reasonably short order. Now clearly these times are still FAR, FAR, FAR below where they should be…guys with my biking and running splits are swimming sub-1:30/100 pace for sure. But given the amount of traveling that I do and consequently my inability to keep an appointment for a lesson, I'll be content with some marginal improvements for the moment.
250 yd splits
1. 4:03 (1.37/100)
2. 4:20 (1:44/100)
3. 4:24 (1:46/100)
4. 4:21 (1:44/100)
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Comments
Overall 1:15:03 @ 216 watts, IF 0.887. Warmup 10' then:
- 8'(2') @z4 – NP 239 (IF 0.978), HR 144/155, cad 88
- 10'(2') @z4 – NP 242 (IF 0.992), HR 155/164, cad 90
- 12'(3') @z4 – NP 239 (IF 0.978), HR 158/166, cad 89
- 10'(3') @z4 – NP 235 (IF 0.965), HR 159/166, cad 89
- 15' @z3 – NP 207 (IF 0.849), HR 152/157, cad 90
I faded big time on the last 10' z4 interval. With HR maxing out at a relatively low (for me) 166, I just couldn't generate any more power. Not sure what was going on there. But I hit the numbers, so the legs are getting back into fighting form…
http://connect.garmin.com/activity/166502261
Lot's of solid work going on there Matt! I am experiencing some volume shock at the moment coming off of the NOV OS and into the 12 HIM plan...........
I have a swim yet to get in tonight.....
Week 1 HIM (12 week Adv)
Thurs Lunch run: connect.garmin.com/activity/165009861
Friday swim: connect.garmin.com/activity/165242151
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
Sat Ride: connect.garmin.com/activity/165778934
Sun Ride : connect.garmin.com/activity/166140340
Entire workout (213 watts):
Week 2
Mon Swim: connect.garmin.com/activity/166341186
Mon 3 X 1s at 80 degrees: connect.garmin.com/activity/166575708
Tues: Z1 run: connect.garmin.com/activity/166699300
Due to likely schedule issues tomorrow and Thursday I decided to knock out the Wednesday swim in addition to the scheduled run. I didn't do it as an "aqua-brick" but rather needed to put a couple of hours of meetings between the two workouts.
The swim was really quite good, although the numbers are a bit distorted in two ways:
1. The pool is an odd size – 23.75 yards, but the Garmin only takes whole numbers for custom pool sizes. So the Garmin thinks the pool is 24 yards. So this makes my paces look 1-2 sec/100 faster than in reality.
2. The Garmin missed 2 lengths over the course of the workout!! It is quite obvious where that happened when you see the splits (laps #15 and 24).
In any case, overall 2500 yd in 51:06 (includes all rest intervals plus 1:00 bonus rest between each MS).
Paces:
Warmup 500 – 1:42
MS1:
- 3x100(20), desc – 1:38, 1:35, 1:32
- 3x100(15), desc – 1:39, 1:37, 1:33
- 3x100(10), desc – 1:42, 1:36, 1:34
MS2:
- 4x50(20), desc – 1:35, 1:32, 1:28, 1:26
- 4x50(15), desc – 3:16 (should b1 1:38), 1:32, 1:31, 1:31
- 4x50(10), desc – 1:41, 1:36, 1:35, 1:32
MS3:
- 1x400 – 1:49 (should be 1:42)
Cooldown 250 – 1:41
http://connect.garmin.com/activity/166796507
Then a few business meetings, then onto the run. As usual when running this course from Bethesda it is easy and downhill for the first half, then uphill the second half. Compounding the brutality of the second half today was an unrelenting wind from the NW.
Overall 8.87 mi in 1:02:12 (7:01 pace). A few stops for the tunnels and some water. Current z4=6:45, z3=6:52, z2=7:09.
Warmup
- 2'@7:28
- then onto the trail for a very fast 7.5' @6:12
- then a "recovery from warmup" of 45 sec @6:27, mostly because that was up a small hill and I didn't want to average down the 6:12!!
Main Set
4x 7' @z4 – 6:23, 6:30, 6:51 (fail), 6:43
(4' recoveries – 7:59, 8:15, 8:53, 8:28)
"Remainder time"
- 7' @7:04 – a nice z2 that actually started pretty slow then I hammered the last couple of mins to make it respectable
- 1' @7:25 – From the trail back into the traffic
http://connect.garmin.com/activity/166863707
Matt, those are some smoking mile repeats on the run. Love the garmin links!
@ Shaughn, you need a 910xt...that swim link is jacked...
Today I made the very questionable call to do the Thursday long run today after a really hard 60' run yesterday, but given my schedule constraints there is no way I'd be able to fit the run in tomorrow or Friday. So I went ahead and did it.
Overall it was somewhat ugly, with decent intervals at the front end but a very difficult time in the last 30' going straight uphill and with some pain in my right calf that caused me to be very nervous and dial back my paces substantially. Given the calf pain (I am icing right now) and the amount of running I've been doing lately I think I'll be backing off the run until Sunday and seeing how that goes. Too early in the season for an injury…
Overall 12.68 mi in 1:31:03 (7:11 pace). Minimal stops, all of which were in the last 30' (other than one for about 15 sec when a guy riding his bike wiped out in front of me…yikes). Current z4=6:45, z3=6:52, z2=7:09.
Warmup
- 2' @9:32 (clearly a satellite error)
- 7.5' @6:37
Main Set
3x 7' @z4 – 6:19, 6:32, 6:24
(5' recoveries – 7:40, 7:39, 7:40)
"Remainder time"
- 14' @7:00 – Nice steady effort, not hard but not an easy jog
- 10' @7:51 – Easy jogging recovery after the first 60' "hard part" of the run
- 5' trying to get some z3 going but being prevented by the calf pain
- 7.5' @7:54 – Easy jogging to try to make sure the calf issue did not get too agitated
- 8.5' @7:16 – picked up the pace a bit approaching the end of the run, but again not being too aggressive given concern about the calf
http://connect.garmin.com/activity/167192824
@ Matt, agreed, the 310XT really doesn't work for stats in the lap pool. But, its what I got right now. Am very jealous of those awesome 910 stats!!! Might find a way to get the 910 by fall before my Nov IM.... Matt I super impressed with your run toughness executing that long run after the 60' run. WTG bro!
Jim, I am feeling the HIM volume adjustment pains as well now in week 2 HIM coming out of the OS. Way to make that long run happen regardless. It will come along with consistency.
Paul, so glad to see you in this group posting. Huge help for me. Great stats as usual and spectacular performance in San Juan, though I am not surprised!
My swim late Tues afternoon:
connect.garmin.com/activity/166991807
Had 75’ 4 X 10s Wed morning. The last one hurt because legs where fatigued…..
: 28 miles on a 3% grade………………………….. connect.garmin.com/activity/166991813
Lap 2:
Duration: 10:02
Work: 173 kJ
TSS: 15.8 (intensity factor 0.972)
Norm Power: 287
Lap 4:
Duration: 10:01
Work: 174 kJ
TSS: 16 (intensity factor 0.977)
Norm Power: 288
Lap 6:
Duration: 10:01
Work: 173 kJ
TSS: 15.8 (intensity factor 0.974)
Norm Power: 287
Lap 8:
Duration: 10:02
Work: 172 kJ
TSS: 15.6 (intensity factor 0.967)
Norm Power: 285
Entire workout (229 watts):
Duration: 1:15:32
Work: 1038 kJ
TSS: 94.1 (intensity factor 0.866)
Norm Power: 256
Distance: 28.031 mi
Min Max Avg
Power: 0 362 229 watts
Heart Rate: 68 160 140 bpm
Cadence: 32 162 83 rpm
Speed: 0 28.5 22.3 mph
My Thurs long run: connect.garmin.com/activity/167285203
Have 3000M+ swim this afternoon and Wed brick run to make up.
Keep pushing all!!
Friday p.m. 3,000M swim. Did a 1 X 1,600 50 hard/50 easy, 400 kick with fins, 1,000 pull 150 hard, 50 smooth. http://connect.garmin.com/activity/167894225
Overall 2500 yd in 50:18 (includes all rest intervals plus 1:00 rest between each MS).
Paces:
Warmup 500 – 1:44
MS1:
- 3x100(20), desc – 1:38, 1:38, 1:33
- 3x100(15), desc – 1:40, 1:37, 1:33
- 3x100(10), desc – 1:42, 1:39, 1:34
MS2:
- 4x50(20), desc – 1:34, 1:32, 1:32, 1:27
- 4x50(15), desc – 1:36, 1:33, 1:35, 1:28
- 4x50(10), desc – 1:38, 1:33, 1:32, 1:31
MS3:
- 1x400 – 1:44
Cooldown 100 – 1:42
http://connect.garmin.com/activity/167602573
Overall 2:01:08 @ 212 watts, IF 0.867. Warmup 10' then:
- 10'(2') @z4 – NP 240 (IF 0.983), HR 153/162, cad 89
- 20'(2') @z4 – NP 242 (IF 0.992), HR 166/177, cad 89
- 10'(3') @z4 – NP 237 (IF 0.971), HR 171/177, cad 89
- 30'(3') @z3 – NP 203 (IF 0.831), HR 162/168, cad 89
- 30' @z3 – NP 205 (IF 0.838), HR 161/169, cad 89
The HR was pretty high today. And if you click the link and check out the HR profile on the z3 you'll see a strange picture of quite a lot of recovery occurring over the course of the whole first z3 interval…followed by HR ramping up again as I fatigued.
http://connect.garmin.com/activity/168001696
Then as a "bonus workout" I hit the pool while my youngest daughter was at her swim lesson. I managed to get in 1400 yds while she was with the instructor. I did 7x200(30), focused completely on form and strokes. Almost no kicking due to being worried about getting a leg or foot cramp after the bike workout (that tends to happen to me when I swim after a bike or run workout).
Paces: 7x200(30) – 1:39, 1:41, 1:41, 1:40, 1:41, 1:41, 1:40
http://connect.garmin.com/activity/168003058
Now another big z3 ABP ride tomorrow (indoors AGAIN), then travel the remainder of the week...
Fried is good Jim, if you get some rest. WTG!
Dude, 1x65' @ z3, that is nuts. I thought my ride today was epic...I have never done this magnitude of indoor riding. It is unreal. But the mental toughness it builds has to be huge. After the warmup I kicked it off with 45' straight-up – which I thought was huge until I see your 65'!! Of course I did follow it was 2x30'(4') for a total of almost 130' indoors...yikes...
Overall 2:08:07 @ 199 watts, IF 0.817. Warmup 15' then:
- 45'(4') @z3 – NP 213 (IF 0.872), HR 157/169, cad 91
- 30'(4') @z3 – NP 205 (IF 0.841), HR 161/167, cad 90
- 30'(3') @z3 – NP 202 (IF 0.829), HR 156/165, cad 90 (solid negative-split, last 10' was NP 207)
Each of the intervals was a good negative split on power (although not to the point where VI wasn't 1.00), but this says less about what I had energy-wise, and more about how hard I find it to resume z3 after a short break. I just find it really hard to get going again.
http://connect.garmin.com/activity/168517087
So a big INDOOR weekend on the bike is done. Now off to DC tomorrow, then Prague…where I will add to my Garmin map collection assuming my achilles / calf is okay.
Great to see you guys so committed, and puzzeled on the volumes you throwing out there, in that respect i was "lazy" last 4 weeks.
@matt, we nearly missed - i canceled my flight to prague last week - was planning to go for a conferences but need stay here for work. I hope the weather is getting better in prague, do some nice run through the city, there are some nice hills to run.
Here my last weeks report - had one week off at home to fix some at the house, wanted to do a BBW but time, wife and weather were against me.
So I decided to do some training that allows me to enter in the new GF Plan which I started on Sunday (my weeks starts on sundays for this plan
WK4 Transition from OS to GF
Apr-09 Day Off (easter monday, with family at my parents place)
Apr-10 Day Off (renovation bedroom baby)
Apr-11 Bike 2h30 - 61km, 1168m,
TSS 230, NP 267, Best NP 5' 350W, 20' 320W, 40' 306W
http://connect.garmin.com/activity/167244403
Apr-12. Day Off (renovation Terrasse and tiding-up our garage
Apr-13. Bike 2h20 Bike Ride, 52km, 1048m,
TSS 180, NP 242, Best NP 5' 317W, 20' 296W, 40' 288W
http://connect.garmin.com/activity/168708778
i felt my legs from wednesday
Apr-14. Run 4x1km at TP (4:40'/km), 9km, 50'
http://connect.garmin.com/activity/168714933
still felt my legs from the bike sessions
WEEK 3 GF Intermedate:
Apr15 - Swim, 10x50m(25m) @ 45-46'', 5x75m (25m) 66-68''. Did my own MS mainly because i shared the lane with many breast stroke swimmers. I will change to Coach R plans with once the outdoor pools open in 2 weeks.
I downloaded the sufferfest videos ... listen to one of the postcasts - they sound be a lot of fun.
Will 2 of them in the gym this week, tonight "Angels" (3x8min), Wednesday "Hell Hath No Fury" (2x20min)
Kai
Bike protocol was 30' Z1, 2.5 hours 70-75%. My 2.5 hour interval came in at .743 and overall was 57 Miles, 19.5 mph ........warmed up on the bike and I drank 100 ounces with 600 calories and one salt tab......uneventful.
Run: my goal was sub 8 first 3 miles and negative split that last 3 miles. Last 3 miles it got really hot and I was losing sweat by the buckets but all the nutrition held up. Came in at 7:50 first 3 and 7:21 last 3 holding the line with mental toughness on that one. Avg was 7:36 for the 6 miles.