IMWI 2012 Week 12 workouts
Well, I wasn't going to test on the bike this week but I did...I was originally planning on doing 45' of Z4 work today and got into my first interval and was feeling good so decided to make it a test. Ended up with a 12 point bump over my last test on 5/30 to 304 watts resulting in 4.1 w/Kg. The good/bad part of today's ride was that I flatted doing my cool down on the way home. That wasn't fun but I'm very happy it didn't happen during the test.
Good luck with your testing everyone.
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Doug - Awesome!! 304W and 4.1 w/kg are fantastic numbers. Well done.
I swam this am. Since I'm racing the Racine HIM this coming weekend, Coach P approved no testing this week and to re-do the workouts from week 11 for Mon-Weds. Felt pretty in the water and got in 2300 meters. After work, I ran 5.5 miles with 3 x 1 mile intervals in 7:10, 7:05 and 6:58 pace. These splits are just :10 faster than last wee's 3 x1 mile intervals but the temp was 82* tonight vs 97* last Monday. Interestingly, my HR was about 12-15 bpm lower than last Monday. Shows what the heat & humidity do to you. I think I could have pushed the pace even more, but with 6 days to a HIM, I didn't want to re-injure my heel or burn to many matches. So I just stayed steady. Hope everyone is off to a good week.
Bruce - Isn't it fun that 82 feels like heaven? Are you tapering for Racine at the end of the week? Or training straight through?
Me - Strength training today. That's it. My legs feel unbelievably good after yesterday's big tri day. I'm actually looking forward to testing. It has been a long time since I've said that. Good sign.
Beth - Yes - funny how 83* feels balmy. I am going to train as normal thru Weds then follow the guidance in the Wiki about "How to insert a HIM into your IM season". It bascially is a mini-taper on Thurs-Sat, then recovery on Mon-Weds post-HIM. Then back to normal IM training plan. Glad to hear you're feeling good after you Big Tri day - that's a good sign of your fitness and recovery powers. But looking forward to testing - you lost me with that.
Well I am mixing this week up and NOT testing at all but pushing the intensity and the volume. Trying to get it in and then taking the weekend and week as a some what recovery week that way I can enjoy some walleye fishing and family time. Will be nice to call next week if you will a "recovery week". I will still be training with the volume but less intensity next week. Lots of hill work. Will also take the opportunity next Thursday for the long run and call it a step back week and only run like 60 minutes at a moderate pace. Ahhhhh moderate makes the body smile.
Monday:
I hit the track and did an hour of speed work. One mile warm up with 6x 30 second strides. I then did 5 x 1 mile repeats. The first 4 were at 6:44, 6:48, 6:33, and 6:40. The recovery for each of these was a 400. 200 of it was a light jog and the other 200 was a brisk walk. The last mile repeat I sprinted a 200 all out then strides the next 200 and did this for the entire mile. This mile ended with a 6:04. I then recovered for a little over a mile. Ended with 7.28 miles.
Tuesday
Went out for 1:45 and rode hard with a few roadies. I guess for me I can call it some VO 2 work. I had 3 x 4 minutes burst all at 336 watts or better. Very happy with that!!! Been awhile since I have really pushed the quadzilla's that hard. Then 4x10 minutes all at .93-.97 intensities. Overall ride landed a .88.
Swimming this afternoon and hoping for ~ 4200 yards. Doing a ladder workout with a shark. I have been swimming with him for awhile and I notice myself pushing harder when working out with a partner vs myself. I tend to get lazy in the pool and bored.
Well ended at 3000 hard yards. This weeks swim workout for some reason was hard for me. Doing the ladders and got down to the 10 sec rests between sets and the lactic acid swallowed me. BUT my swimming partner pushed me that much harder and felt good to finish out.
Doing Saturdays bike tommorow so 4 plus hours with some nice FTP(20 min x 2)....hmmm if feeling it maybe an impromptu test....we'll see........ followed by a 30 minute brick.
Then Thursday runnng 2 hours with a few other ENer's. My 5K time just isn't going to improve too much so I will hold steady where it is right now (51). I know for a fact I can't hold the pace the vDOT calls for in a marathon so not to worried.
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Bruce-best of luck at your race this weekend!!
Doug-Nice bump in your FTP. Enjoy training with those new numbers. VO2 Max coming up the next few weeks. Your body will love you for it
@Doug - Nice boost on the FTP - training seems to clearly be working...
@ Bro - nice intervals.....you are really back to your running form
@ Beth - you sound like in a great spot mentally and physically - I sense a great race coming soon.
@ Carl - Nothing like hammering with some roadies - did some of that this weekend - guys were flying and hard to keep up, but really makes you work...
On my end, took yesterday off - needed a break. Swam tonight - got in 2400M after ART work on the shoulder. Seems to be holding up pretty well now 4 months post surgery....confident of being able to do the swim..just will be slow....but then hey - it's all about looking good anyway!
Keep up the great training....
Did Saturdays bike workout today and damn did we tear its legs off....well mine...I might not be able to move tomorrow.
Total of 4 hours @ .86 IF, and racked up 287.2 TSS.
We did 53 min of FTP work as:
10min @ 1.065, 8 min@ 1.068, 10 min@1.086, 5 min@1.096, 10min@1.01 and 10 min@ .98!!!!!
Entire workout:
Duration: 3:59:31
Work: 2802 kJ
TSS: 287.2 (intensity factor 0.855)
Norm Power: 216
VI: 1.11
Distance: 78.091 mi
Elevation Gain: 2973 ft
Elevation Loss: 3006 ft
Grade: -0.0 % (-29 ft)
Min Max Avg
Power: 0 444 195 watts
Cadence: 30 118 91 rpm
Speed: 0 40.7 19.5 mph
Pace 1:28 0:00 3:04 min/mi
Hub Torque: 0 34 7 lb-in
Altitude: 552 744 665 ft
Crank Torque: 0 853 180 lb-in
Temperature: 62.6 77 66.5 Fahrenheit
Time for some serious calories, nap, and that damn swim again
Knocked the swim out: 4025 yards
http://connect.garmin.com/activity/198265895
Carl - You are a monster!! 4 hours @ .86 IF. I can only dream (or maybe it would be a nightmare) about riding that hard, that long.
Brother JT - Keep making steady progress with the swim and the shoulder recovery. You have amazing recovery powers.
Bruce-thanks and I'm sure I will pay for it tomorrow during the 2 hr run. That ride was redemption for last Saturdays suffer/vomit fest.
After tomorrow taking 2 days off to recover as we travel to South Dakota and fish for Walleye!!
I at least got in an hour on the bike tonight before it got dark....did some intervals and getting used to being on try bike - at least no shoulder pain when in the aero bars....
Keep it up everybody....
Met up with a couple other EN'ers and knocked out the long run for today. Nice comfortable pace. Left achilles barked a little and then let up. Left foot when numb too....hmmm that was weird.
Ended the run with 13.1 miles @ 2:02....around a 9:20 pace.
Came home to relax and son of a gun if a buddy didn't call who was going out for a 2 hour bike ride and with some FTP work. Well as sore as I was I had to say, "yes". Can't have a buddy ride alone in the middle of IOWA.
He did 2x20 min FTP's. I just hung on to his tire and coasted when I could.....
FTP #1....20 min @ 90
FTP #2... 20 min @ 92
BIKE WKO:
Entire workout: need to leave for vaca before I kill myself??
Duration: 2:04:50 (2:05:49)
Work: 1261 kJ
TSS: 118.4 (intensity factor 0.757)
Norm Power: 191
VI: 1.13
Distance: 40.734 mi
Elevation Gain: 894 ft
Elevation Loss: 899 ft
Grade: -0.0 % (-5 ft)
Min Max Avg
Power: 0 512 168 watts
Cadence: 33 246 89 rpm
Speed: 0 34.9 19.5 mph
Pace 1:43 0:00 3:04 min/mi
Hub Torque: 0 24 6 lb-in
Altitude: 644 854 757 ft
Crank Torque: 0 606 157 lb-in
Temperature: 80.6 87.8 82.6 Fahrenheit
@ Carl, you're an animal, are you training for 2 people, ha ha?
I've been crazy busy so haven't posted in a while but here goes:
Tuesday 3550 yards in the pool.
Wednesday - went ahead and did the VDOT test and held a 5:40/mile pace through mile 2.3 but blew up and had to walk for 30 seconds. Go hard or go home right? I think I could've held the pace in a race but there was nothing there to take my mind off the pain. Ended up running it in 18:42 and a 2 point VDOT bump from what I was previously training at. Details: http://connect.garmin.com/activity/198306207
5k just didn't feel like enough and my hamstrings were really tight all day so I went for a run in the evening to loosen them up. Went harder than I should've and the legs didn't feel any better after, ha ha. Another 4 miles in the evening. Details: http://connect.garmin.com/activity/198306214
Today - 4000 yards in the pool in the morning. Started off with the 1000 yard TT and did it in 15:54 which is about 20 seconds slower than my previous test about 4 weeks ago. I believe that's a result of not being a consistent swimmer. There are times when my form is definitely better than others.
In the evening I joined a couple friends for a nice relaxed trail run. The park we ran in is about 1 mile from my apartment and I had never ran there. So it was a good opportunity to check it out and find a good spot to run some hills in the next few weeks. I didn't upload the data yet but we did a little over 4 miles in 45 minutes or so. This definitely mad the legs feel a little better and was a lot of fun.
Hope everyone else's training is going well!
Entire workout (211 watts):
Duration: 3:16:45 (3:23:23)
Work: 2480 kJ
TSS: 188.4 (intensity factor 0.762)
Norm Power: 232
VI: 1.1
Distance: 63.387 mi
I feel like I need the 2 days off so it'll be good to get rested up. I'll be back at it on Monday. Hope everyone has a good weekend training!
J.T. - Nice work! Yes. Racing IS all about looking good. One of my projects for the weekend is drawing on my aero wheel cover. Once that is done, I will be ready to race, right?
Doug - Four-hour evening bike ride is insane! I'm glad you finished what you did. Serious mental toughness exercise.
Me - Swimming. I am starting to believe this mythical "wall" under the water exists. I'm also believing I have muscles in my armpits because they are now sore. These two things must be related. And there was running. And a (insert happy dance here) 20 POINT FTP TEST BUMP!!!! 194 indoor ftp equals an all-time high for me. Now, I've gotta chase 200.
Saturday I took off to fish. Had a blast. We brought in a few walleye and landed a freaking rainbow trout in the missouri river!! The locals are saying it was from the flood last year when they opened the dam/resovoir.
Today I was to bike 3.5 hours at .80-.85%. I made it 2.7 hours at .73 Intensity. I did two big loops in the black hills. Not sure but those climbs a few of them WIPED these quadzilla's out. The last climb my quads were really cramping and I was a little light headed. Therefore, I decided with the week I put together prior to leaving to call it good. I got back to the camper threw down a cup of coffee and a few glasses of water and went to a mile loop I scouted. Did two miles at 7:22 pace.
Tomorrow is the start of a new week. Will do the mile repeats in the gulch here and then will either do an open water swim in the river or just pansy out and do it at the local YMCA. The water is crisp and cold here.
Hope you all had a productive weekend.
@ Carl, impressive time on the swim TT!
After travelling Saturday and Sunday and feeling guilty for not doing anything I jumped in the pool Sunday night and pounded out 4000 yards as 300 WU and then one long 3700 yard set done in 61 minutes. The swim was well paced and I still felt really strong at the end.
Doug -- glad you got in a good swim.
Me - Against the protests of my legs, this weekend's workouts were overruled by the horrible chest cold. Much time on couch, thankfully, has me feeling much better and it will be back to scheduled workouts tomorrow.