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Workout posts - week of May 21
Well it's still Sunday for most of you, but I was up bright and early in on this Monday morning in Beijing for another run. This one a bit shorter than yesterday, but a good early morning workout…same annoying GPS track offset, however…
Overall 4.74 miles in 32:59, 6:57 pace
Split |
Time |
Distance |
Avg Pace |
1 |
2:22.1 |
0.31 |
7:39 |
2 |
4:10.2 |
0.60 |
7:00 |
3 |
4:11.7 |
0.60 |
6:58 |
4 |
6:46.4 |
1.01 |
6:42 |
5 |
4:30.0 |
0.60 |
7:33 |
6 |
6:41.3 |
1.04 |
6:26 |
7 |
4:17.2 |
0.59 |
7:16 |
0
Comments
connect.garmin.com/activity/180608345
Overall 8.38 miles in 59:09, 7:04 pace with two stops at the end of the 3rd and 4th intervals to wait for my colleague. Again, the strange GPS track offset is present.
Warmup 9'@ 7:11
4x 1mi (0.6mi) – 6:34, 6:24, 6:30, 6:24
(0.6 mile recoveries 7:51, 8:05, 8:02)
Cooldown, slower than usual due to running with someone else – 7:31
http://connect.garmin.com/activity/180756781
@ Matt, hope your colleague isn't your boss, ha ha.
Had a rough bike ride Saturday. I had just finished up my FTP work and had a "soft" crash on my bike! I tried to take a turn through a 90 degree intersection going around 20 - 25 mph! Not sure what I was thinking. I started out wide and as soon as I leaned into the turn I realized I wasn't even gonna be close. I straightened up and got on the brakes hard and my back end started fishtailing so I let up a little bit. I went right across the intersection and down a bank that was 6'-8' below road level, into a field. Fortunately I didn't hit anything and came to a stop at the bottom of the bank and just fell over sideways still clipped into the pedals! The only thing that was hurt was my pride. I was really fortunate there wasn't a car stopped at the intersection. I would've slammed into the front of it and went over the hood and definitely broke something. So after a quick bike inspection I hopped back on and rode for about another hour. I stopped early cuz I was still thinking about what could've happened. I figured I would add the extra hour onto Sunday's ride.
Couldn't get myself motivated to ride yesterday. Felt really sluggish. I think this it was cumulative fatigue along with a poor recovery after Saturday's bike ride. So, I called into work today and did yesterday's ride today. Ride was on the trainer as the weather wasn't great. I must've pinched the tube when I put my trainer tire on because I got a flat about 45 minutes in. Changed that out and got going again. And then the tire went soft 2 more times during my ride. Had a nice slow leak in the tire. I know I installed that one right so I'm blaming it on the tube. Anyways, I got 140 minutes of Z3 work done during the ride. I felt really strong during the ride, probably due to the day off yesterday. Stats are here:
Entire workout (206 watts):
Duration: 3:03:04 (3:27:33)
Work: 2255 kJ
TSS: 206.4 (intensity factor 0.829)
Norm Power: 211
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 57.286 mi
Min Max Avg
Power: 0 323 206 watts
Cadence: 34 174 84 rpm
@ Matt - pretty cool to look at your garmin link and see Beijing! Nice run work!
@ Paul - good luck this week/weekend with your big bike week bro!
@ Doug - I have done exactly what you described and felt similiar in no injuries but my pride was challenged. Best this to do is to just get back to it as soon as possible and you'll learn from it, and be stronger. Nice work on Saturday bro!
I got home late from a work dinner, got up early and had a brick on the schedule – 43’ of painful Z4 then 20’ easy run……. This is a little bit different week on the schedule due to a Thurs run TT scheduled (no long run…TG!)
I'm changing up my schedule a little bit this week just cuz I did a long bike ride yesterday. I swam 4000 yards in the pool this afternoon. 400 Warmup followed by a bunch of sets of varying lengths adding up to 3600 in 65'. Time is a little long because I was wearing regular/loose swim trunks. While I realize they slow me down I like to wear them because I figure they make me work a little harder in the pool and when I throw on the tri-shorts I "feel" fast.
Got home and did a 6 mile run. Details here:
http://connect.garmin.com/activity/181080000
Tue AM ... 15 mins core followed by 6 mile run
Tue PM ... 2500 yards in the pool w emphasis on speed. Then 96 mins on the trainer w TSS = 100.4 I wanted to do 2 x 20 mins Z4 but didn't have it in me so I did 1 x 10 mins, 2 x 5 mins, 3 x 3 mins, 4 x 2 mins, and 5 x 1 min all at Z4 while watching Haywire. It's a spy thriller where this chick with some huge lungs kicks the crap out of guys throughout the movie. Yeah, I was focused on the aerobic power!
Wed PM .... 90 mins on the trainer (day 3 of BBW) but only at Z2 w TSS = 60
I did a brick today. 60' on the trainer with 35' at Z4 followed by a 20 minute run. Details here:
Entire workout (216 watts):
Duration: 58:43 (59:24)
Work: 760 kJ
TSS: 79.9 (intensity factor 0.912)
Norm Power: 232
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.63 mi
Min Max Avg
Power: 0 355 216 watts
Cadence: 37 118 87 rpm
http://connect.garmin.com/activity/181415146
Tuesday: run which sucked. it got suddenly hot, the park was dusty, I forgot my inhaler, etc. Ended up walking most of the second mile repeat.
Wednesday: bike, run, Bikram yoga session
Thursday: run about 5 miles
Upcoming:
Friday: taking it off. I haven't trained this much in a while and need the recovery
Saturday: mud run I signed up for with some friends a while back; honestly, not thrilled about it, but doing it anyway
Sunday: do Saturday's ride and run
Swam 3000 yards in the pool this morning before work. I swam at the local high school and they didn't have the lane dividers in and there were a bunch of people in the pool. There were waves everywhere.
Did a 90' trail run after work. I didn't push real hard and only got in 9.2 miles. But there was over 1,100 feet of elevation gain! Here are the details:
http://connect.garmin.com/activity/181688433
Thu Lunch ... Quick 1800 yds in a pool near work.
Thu PM ... Life interfered so my planned bike workout went out the window.
Thu Lunch ... Quick 1800 yds in a pool near work.
Thu PM ... Life interfered so my planned bike workout went out the window.
@Doug - the soccer events this weekend were for my kids, not me
I have 1 girl and 3 boys, lot's to keep up with always.......
@Paul - nice heat run - I know how you feel!
Wed a.m. - 5.5 mile Z1 graded run
Wed took my wife to the hospital for her scheduled surgery to remove half of her thyroid gland then had to miss the pm swim to take care of the kids..
Thurs am - kids to school and spent the rest of the day with wife and brough her home from the hospital - she is doing great.
Thurs - 5 pm - decided
to do the Run TT in the heat and come out with zones I can train with in the heat the remaining 4 weeks leading up to Buffalo Springs 70.3:
--------------------------------
WEDNESDAY...finally found a pool!!
First swim in a week (the Water Cube doesn't count!). This was in a 25m pool with lane markings on the bottom but no lane ropes. Strange. So a lot of splashing water around when you don't have the ropes. Not my best swim in the world, and my good friend the calf cramp decided to pay a visit after about 2750m and with 250 to go. So I called it a bit early.
Overall 2800m in 55:55 (avg pace 1:59/100m, or 1:49/100yd, incl rest intervals). Avg efficiency 39. Avg. 11.8 strokes per length in 25m pool.
Paces (all paces converted to per 100 YD):
W/U 200 – 1:37, then rested for 1:00
MS:
- 2x500(30) – 1:43, 1:41
- 4x400(30) – 1:40, 1:42, 1:41, 1:42
http://connect.garmin.com/activity/181178978
--------------------------------
THURSDAY...China long run!
Did 90' as scheduled…actually ended up 90 seconds short of 90' but the last 20' was in badly congested streets so when I was back at the hotel the thought of adding on a 45 second out-and-back to get to 90' was just not possible in my mind. I modified the scheduled intervals and ran it as a long warmup followed by two 17.5' laps of the Forbidden City at a strong pace (ended up being well into z4) with 0.6 mile recoveries. Then I ran a nice hard 15.5' at z3 around Tiananmen and a pedestrian street to finish, although as I mentioned the pedestrian congestion by that point was starting to get bad.
Overall 12.87 miles in 1:28:37, 6:53 pace with short stops at the end of each of the intervals to have some water (and hit a gel after the warmup). Some walking through pedestrian underpasses in the last 15' to get to Tiananmen. Again, the strange GPS track offset is present.
Warmup 27'@ 7:04
2x 2.65 mi – 6:32, 6:36
(0.6 mile recoveries 7:46, 7:59)
Remainder 15.5'@ 6:50
http://connect.garmin.com/activity/181389084
--------------------------------
THEN, MORE THURSDAY FUN...back in the pool!!
Decent swim a few hours after the pretty intense 90 min run. No cramp, but then again I only did 2000m due to time constraints, and deliberately structured the workout to be sets of 250m with lots of rest so not too brutal.
Overall 2000m in 39:57 (avg pace 2:00/100m, or 1:50/100yd, incl rest intervals). Avg efficiency 39. Avg. 11.9 strokes per length in 25m pool.
Paces (all paces converted to per 100 YD):
W/U 200 – 1:35, then rested for 1:00
MS:
- 7x250(30) – 1:39, 1:39, 1:38, 1:37, 1:38, 1:40, 1:39
C/D 50 – 1:40
http://connect.garmin.com/activity/181489234
--------------------------------
AND FINALLY, TODAY, FRIDAY...another HARD run, so should sleep well on the flight home...
Well after the 90 min run yesterday and then the swim, I was wondering how today's run would go. But I went with a colleague who is a 3:10 marathoner and 17 min 5k guy. And so I had to keep chasing him. And boy he dropped me like a rock. My mile repeat times were about as fast as they've been recently, and yet I didn't stand a chance!!
Overall 7.71 miles in 54:32, 7:05 pace with no stops. Pace on the first mile repeat has a GPS issue, should have been around 6:20. Again, the strange GPS track offset is present.
Warmup 9.5'@ 7:44
4x 1mi (0.6mi) – 6:31, 6:19, 6:13, 6:10
(0.6 mile recoveries 8:14, 8:14, 8:07)
Cooldown, slower than usual due to running into another colleague on the street and running with him – 7:37
http://connect.garmin.com/activity/181709800
Can't wait to get home!!! (and finally hit the bike again after a week)
4000 yards in the pool today. 400 WU followed by one long 3600 yard set. 3600 in 63:14.
Fri AM ... 4200 yards in the pool plus 4 mile run
Fri PM ... 15 mins core then 66 mins on the trainer w TSS = 76
Huge week already and the big work is in front of me.
Solid work all!!
3,800M with 6 X 500 for me today.
Brick in the morning.......
Good luck this weekend all!
Overall 3000 yd in 51:51 (avg pace 1:44/100yd, incl rest intervals). Avg efficiency 37. Avg. 9.7 strokes per length in 25yd pool.
Paces:
W/U 200 – 1:32, then rested for 1:00
MS:
- 3x400(30) – 1:35, 1:35, 1:34
- 3x300(20) – 1:34, 1:35, 1:36
- 3x200(15) – 1:34, 1:36, 1:34
C/D 100 – 1:39
http://connect.garmin.com/activity/181994650
Now tomorrow it'll be back on the bike for the first time in a week!
@Matt - amazing work out you pulled off after a flight that long! I think a rested Matt could possibly be a scary thing - for the competition.
While prepping the bike last night I found that the right speedplay pedal was no longer working but had kind of fused itself - bearings gone......so after about and hour of not successfully unscrewing it, I took a pipe wrench to it and it finally came off. Then took the right titanium spindle off of my 5,000 usd mountain bike (I used to race mountain bikes before triathlon) and installed it on the Lightspeed. Left out this morning with a left speedplay and a right titanium spindle and all was good in that regard.....
@Paul, long bike ride plus a run and swim? Impressive!
Recover well guys.
3 hour ride for me today (all on the trainer). I got the first hour done with all of my Z4 work but the legs felt shelled and I had no motivation to go any further so I stopped riding in hopes that I could salvage the last 2 hours of the ride after a break. Ate a little something, took in some fluids did some chores and got back on the bike about 2 hours later. It was weird but after the break I felt pretty strong for the last 2 hours of the ride. Here are the details:
Entire workout (207 watts):
Duration: 3:00:03
Work: 2236 kJ
TSS: 214.7 (intensity factor 0.85)
Norm Power: 216
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 56.895 mi
Min Max Avg
Power: 0 385 207 watts
Cadence: 40 156 83 rpm
Speed: 0 23.9 19.0 mph
Great job everyone. My workout today did not go as planned. The schedule called for an HIM race rehearsal. The weather redirected me and my buddy to a spot where the weather radar indicated we'd be safe from rain to the north. The call on the weather was the only correct call all day
After the second loop of a 3.5 loop effort my buddy's ankle – already a problem on the run – started to flare up. So we called it early after about 1:40 and 33 miles (~25 min of which was warmup). My buddy waited in the car while I did the run, and that was it. A big bummer…not as much for the workout as for putting my longtime training partner on the shelf with 2 weeks to race day. So we'll have to sort out the plan from here on in…
@Paul - 83 mile bike then run with a bonus swim!! WOW! Way to lead!
@Matt - wish I could run like you off the bike.
@ Doug - smart move to get in a 3 hours of quality work. Yes, I often use the trainer as well on the Z4s and my legs also get shelled!
My heat run yesterday: connect.garmin.com/activity/182334460
.....was about 94 degrees and my target heat zones were 9:22, the 8:00. NGPs were 8:55 and 7:53. New heat zones felt about right but it was damn hot
@ Shaughn, I don't envy you for training in that kind of weather (or Paul for that matter).
I got my 30 minute run in early this morning. 4 miles total. Started out slow but each subsequent mile got progressively faster:
http://connect.garmin.com/activity/182492264
Grabbed some breakfast right afterwards. I had some work to do on the bike so I figured by the time I got it done I would be ready to go out for a ride. Well a 1.5 hour job turned into 3.5 hours for various reasons. Then when I finally got out on the road I zeroed my computer and all of a sudden it wasn't reading the watts...wth? So I figured that the battery in the hub was dead. I went back inside and of course had no batteries so a quick trip to the store to pick them up. I get home put the batteries in and same blank screen, aggghh. So I read the user manual and apparently rather than zeroing the computer I changed it to "cycle computer" mode which apparently doesn't read the wattage. Trip to the store for nothing and 1 hour waisted! Anyways, when I got back out on the rode I had a good ride. Details here:
Duration: 2:08:25 (2:21:19)
Work: 1629 kJ
TSS: 157.3 (intensity factor 0.864)
Norm Power: 219
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 43.494 mi
Min Max Avg
Power: 0 370 212 watts
Cadence: 30 244 84 rpm
Speed: 0 40.4 20.3 mph
Pace 1:29 0:00 2:57 min/mi
I may need to bump up my FTP. .864 seems out of reach the day after yesterday's tough ride. There's a test coming up this week so we'll see what happens.
Now for some recovery!!!!
Today - 64 miles in the hills around San Antonio. Met up with a local club member training for the ITU World Long Course (Spain) later this summer. He's 38 so I was suffering during the last hour to keep up on the climbs. Ran a good 6 miles brick after @ 8:27 avg with 127 avg heart rate.
Ended up with a BIG tri week: 14,150 yards swimming, 258 miles on the bike, and 30 miles running ... a preview of IM training down the road. I'll probably back off some tomorrow since I have an Olympic race on Saturday at West Palm Beach.
@ Doug - solid APB ride!
@ Paul - making a 6 mile run look so easy after heavy bike volume - must be an IM.
Sun a.m. - ABP ride
Sun Lunch - 1,000M swim with kids
Sun pm. Run: http://connect.garmin.com/activity/182777498
a
t
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(cdt)
(mph)
(mi.)
Humidity
Chill
(°F)
Index
(°F)
(in)
(mb)
Matt's workout was 3x20'(10') @90%, and I had no idea what that would mean for me. Needless to say I drafted off of him the entire time. Even drafting the whole time you'll see my interval power numbers were almost 100% of my own FTP. But the VI was extremely high because of the surging and coasting in the draft, and also due to some coasting to stop signs, etc. But overall no question it was an outstanding workout
Overall ride 1:52:05, NP 219 (IF 0.862), TSS 137.6. Distance 39.63 miles, avg 21.2mph.
Warmup
11.5' – NP: 181 (IF 0.712), VI 1.22, HR 116/142, cad 78, 19.5mph
Intervals
20' – NP: 249 (IF 0.981), VI 1.06, HR 149/166, cad 95, 24.7mph
20' – NP: 252 (IF 0.993), VI 1.08, HR 148/162, cad 90, 24.1mph
20' – NP: 234 (IF 0.919), VI 1.05, HR 147/159, cad 92, 24.1mph
Recoveries
14.5' – NP: 140 (IF 0.550), VI 1.23, HR 110, cad 79, 16.2mph
13.5' – NP: 151 (IF 0.593), VI 1.24, HR 112, cad 79, 17.4mph
12.5' – NP: 175 (IF 0.689), VI 1.14, HR 120, cad 83, 17.8mph
http://connect.garmin.com/activity/182544554