Workout Posts ... Week of 2 July

kimmydct · July 8, 2012 11:49AM

@Shaughn- I don't doubt your legs are mush! Great work getting that run done afterwards as well!

My Sunday ABP ride went a bit longer than planned due to some missed turns....

WU 15 mins @ .677 IF (lots of downhills)
Remainder: 2:14 @ .75 IF (A bit lower than I was targeting due to frequent map reading and fidgeting on the seat. The tweaks I made are obviously not working)

Total: 2:30, 35.58mi, 1,866 ft. gain

Shaughn Simmons · July 8, 2012 1:11PM

@Jimmy - I live in Dallas but moved from Austin where I lived for 6 years. I have done the Austin HIM 3 times. It can be deceivingly difficult due to the rough roads on the bike course, and the heat that often accompanies the run leg (95 degrees avg.) The last time I raced this course the water was too warm to allow the use of a wet suit.

I just finished my "B" race, Buffalo Springs and am on completing week 1 of Get Faster for a total 7 weeks followed by a Big Bike week and then a 12 week IM plan into IMCOZ.

The Austin HIM inteferes with my IM plan, so will not be going to that show this year. Keep up the strong work and stay true to the plan.

MattAaronson · July 8, 2012 10:39PM

Great to be about 6000 feet lower for my workouts today!

It was a good brick workout , and first workout back on tri-bike after Colorado vacation. The lower altitude makes a big difference and it was noticeably easier to generate power and hit z4 targets. Rode at a good effort -- Warmup of 21' easy then 3.5x1'(1') then 6.5' easy. Main set of 3x15'(3')@z4, although took 4' additional recovery after second z4 interval due to turnaround routing and a construction detour. Finished the quality portion of the ride with 13'(3')@z3/4 then back in the city rode as hard as traffic would allow: 8.5'(2') then 17', essentially z3 but broken up due to stops, lights, etc.

Overall ride 2:16:09, NP 225 (IF 0.885), TSS 178.7. Distance 47.38 miles, avg 20.9mph.

Warmup

- 21' – NP: 197 (IF 0.774), VI 1.08, HR 129/146, cad 82, 18.2mph

- 3.5x1'(1') @z5 – AP: 297, 308, 300, 292

- 6.5' – NP: 165 (IF 0.649), VI 1.06, HR 125/150, cad 83, 16.6mph

Intervals

15'(3') @z4 – NP: 256 (IF 1.008), VI 1.00, HR 155/165, cad 91, 23.0mph

15'(7') @z4 – NP: 251 (IF 0.990), VI 1.00, HR 158/163, cad 91, 22.6mph

15'(3') @z4 – NP: 250 (IF 0.984), VI 1.00, HR 156/164, cad 91, 23.9mph

13'(3') @z3 – NP: 228 (IF 0.897), VI 1.00, HR 145/151, cad 89, 23.2mph

Remainder (high VI, heavier city traffic)

8.5'(2') @z3 – NP: 227 (IF 0.894), VI 1.04, HR 141/153, cad 87, 22.8mph

17' @z3 – NP: 218 (IF 0.858), VI 1.14, HR 140/153, cad 89, 21.7mph

http://connect.garmin.com/activity/197119365

The brick run was after a 30 min delay driven by the need to pick up bagels for brunch and some coffee. But then I did a point-to-point run from home to brunch at my folks' place. On the run the altitude impact was just massive and I was finally able to see some familiar pace numbers on the Garmin after a week of disappointing runs in Colorado where a sub-7:00 mile was almost nowhere to be found!

Overall 3.7 miles in 24:13, avg 6:33 pace. http://connect.garmin.com/activity/197115753

Split	Time	Distance	Avg Pace
1	10:00.4	1.49	6:44
2	8:00.5	1.24	6:27
3	6:12.3	0.97	6:24

Shaughn Simmons · July 9, 2012 11:08AM

Quality work Matt! That increase red blood cell count, as a result of your higher altitude excursion, is showing in your stats!

For me,

Sunday p.m. Get Faster plan 60' run in 98 degrees heat Index - only 6.5 miles - brutal.

This morning - got up slowly and did the scheduled 2,200M swim with 100 and 50 repeats.....

Have a great week all!

Workout Posts ... Week of 2 July

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