Week 18 Workouts
Started out the week just recovering a bit from the half marathon. I took Monday & Tuesday off.
Wednesday, resumed workouts and did Tuesday's bike and run.
Run: Out & Back: 15' @ MP and 15' @ HMP ( I felt okay.... paces still seem a bit tougher than usual)
Bike: 8' (2'), 10' (2'), 12' (2'), 10' (2') at FTP zone.
I also filmed myself for a pre-buy bike fit and submitted to TTBike.com. I'm planning to get a Tri bike here soon!
EP
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I've been squeezing in workouts whenever possible, but traveling like it's my job (wait, it is...). Got in a few good swims and at least one good bike that I can remember this week. Hoping to keep it up through the end of this conference!
I was able to get Saturday's workout in yesterday. V02 12' ON @246 watts and the rest at 80% or 165watts. Total wkout 75 minutes. Today I'm resting or really sight seeing in San Francisco. Tomorrow I'm doing a 5K (the Diva 5K) as kind of a way to show support for a friend who is doing a 1st half marathon (the Diva Half). I will be running in a sea of PINK!
Enrique - Nice job getting the work in. Looks like you are pushing some nice watts on your VO2 efforts. Keep it up.
I did a mini race rehearsal for the Chris G Memorial Duathlon coming up in 2 weeks. I am going to switch to the short course event (5 mile run, 30 mile bike, 5 mile run) instead of the longer version since my heel is not yet ready for a 15 mile run. Anyway, I ran 2 miles @ Z1 9:15 pace, rode 40 miles @ 19 miles/hr (avg watts of 203), then ran 2.5 more miles @ 9:00 pace. Good news is that the heel was fine on all three segments. This was my first ride with my new Quarq power meter so now I'm riding with power. Lots to learn. I rode a lot harder than the avg watts might indicate since the group I was with was slower than I, so I basically turned it into a VO2 session. I did 12 x 4' surges where I was over 300 watts, then would slow down, spin along @ 130 watts and wait for the others to catch up. Quads were toast at the end of the ride,but I purposely wanted to see how the legs felt on the 2nd run after hard intervals. This was my first brick workout since early February due to limited running, and it felt like the it was the first time I had ever run off the bike. But after about 1 mile things loosened up and it was better. Overall, as good a RR as I could expect. I'll do another RR next Saturday with adding a little extra distance to each run. Still have to be careful about the heel. Then a mini taper to the race. And that will be the end of my Jan OS. Then a 2 week transition before going into the IM plan for IMWI.
Hope you all have a good week.
@Bruce - Nice little RR you did there. Glad your heel held up. Mine is holding up. I did that Diva 5K today. It was 99% women and I came in 4th overall. There was a young girl around 12 yrs old who I sort of let finish 3rd. It just didn't feel right trying to run her down in the final 100yds.
It was fun and I got my tiara, boa, rose, and champagne at the end. Haha!
So you got a Quark? Nice!
Way to get the work done, gents.
I've been plugging along so far ... ended up cutting some items short this week b/c of work. Off to Europe tonight for work for the week, so only running for me for this week.
Given the schedule issues, I think I'm going to call my OS done at the end of this week and take transition now. I'm tired and need the rest -- and I won't be able to bike much in the next 2 wks any way.
Can't complain with my second trip through EN OS.
5% VDOT bump (OK, from a small start, but still pleased with that)
FT got to same as last year's peak test (early June) despite 6-8 wks off the bike late last fall.
Off to Int HIM plan for an Aug one.
See you all at the races!
Tim
That sounds like a successful OS!