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Week of Sep 3 -- LAST WEEK OF "SUMMER HIM"
Ok folks, I think it's almost time to shut it down...with the passage of Labor day it's not the summer anymore. I've got one week left to the big race so I'll post for one more week. Then it's time to stand down until the January OS!!
In any case, I rode today after missing one wekeend ride and turning the other one into a 60' trainer session. I made it an easy "taper ride" with fellow-ENer Ed Gross.
Labor Day ride – overall 2:29:19 @ 201 watts, IF 0.790, TSS 154.9. Distance 48.68 miles, avg 19.6mph.
W/U 30'(1') – NP: 181 (IF 0.713), VI 1.12, HR 121/146, cad 80, 17.7mph
14'(1') – NP: 232 (IF 0.912), VI 1.01, HR 149/158, cad 90, 22.0mph
15' – NP: 236 (IF 0.930), VI 1.01, HR 151/162, cad 92, 22.2mph
11'(1') – NP: 185 (IF 0.726), VI 1.02, HR 132/159, cad 85, 19.2mph
9'(2') – NP: 189 (IF 0.744), VI 1.03, HR 127/136, cad 86, 20.2mph
31' – NP: 222 (IF 0.874), VI 1.04, HR 144/160, cad 89, 22.0mph
36'(1') – NP: 160 (IF 0.630), VI 1.16, HR 113/152, cad 79, 17.4mph
Brick run: overall 3.5 miles in 24:14, avg. 6:56 pace. Some GPS issues…actual pace was probably closer to 6:40 and laps 4&5 were pretty much right on the average. http://connect.garmin.com/activity/218602265
Split |
Time |
Distance |
Avg Pace |
1 |
6:56.7 |
0.96 |
7:12 |
2 |
3:34.4 |
0.54 |
6:35 |
3 |
3:09.9 |
0.48 |
6:37 |
4 |
3:17.7 |
0.43 |
7:38 |
5 |
3:18.7 |
0.46 |
7:13 |
6 |
3:56.7 |
0.62 |
6:21 |
0
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Swim: indoor 25 scy pool
My peak swim fitness was probably early June, so I was pleased that when I went indoors to the SCY pool again, my times were really pretty ok...pretty much in line with where they had been.
500 wu
6 x 150 as 100 race pace, 50 easy. (20") The race pace parts were all just sub 1:30. This was very rewarding.
8 x 25 sprint on the 1'. This is more rest than the workout proscribed, but every one sprint. Like the 150s, times were good, and interestingly, strokes were down. That lesson seems to have clicked something.
500 pull as cool down.
Drove home and got bike gear.
Swim taper, as I understand it does have a fair amount of fast/short stuff in it...but it's supposed to be very well rested so that you're peaking, not taxing yourself if for a shorter time. So I put a little more rest in the workout than as written. http://connect.garmin.com/activity/218646276
Bike. The assigned bike seemed really complicated for a lousy hour ride, so I simplified it to 20 min wu and 40 min at 80-85%. So shoot me. The long segment went 202 W NP. IF 1.01. Felt pretty good again, if not entirely perfect. http://connect.garmin.com/activity/218646281
Run. The assigned run was 3 x 3' at mp in a 20 minute run. But dammit, today was my day off, and I used up all my "complicated" at the pool. So it got turned into 12 min or so out easy, and 12 min or so at some not-too-mentally-taxing pace. Turned out to be
1.0 mi 7:53 pace
0.65 mi 7:23 (turn around)
1.0 mi 6:23
0..65 mi 6:11 pace
I swear I didn't look at my Garmin on the way back. Except once, when I only saw my instntantaneous pace, which is notoriously variable.
The take away here was that the run was short, but just unconsciously picking up the pace got me well under my TP without it being stressful. I'll take that as a go.
http://connect.garmin.com/activity/218646282
It was really really hot on the run.
Gonna go get a recovery run at lunch.
Bike: overall 1:22:13 @ 196 watts, IF 0.770, TSS 80.9. Distance 27.12 miles, avg 19.8mph.
z3 intervals:
11' – NP: 203 (IF 0.798), VI 1.02, HR 131/139, cad 85, 20.5mph
20' – NP: 207 (IF 0.814), VI 1.01, HR 135/142, cad 87, 21.0mph
19' – NP: 212 (IF 0.836), VI 1.00, HR 139/148, cad 87, 22.3mph
11' – NP: 208 (IF 0.819), VI 1.00, HR 135/144, cad 87, 21.5mph
http://connect.garmin.com/activity/218808873
The run is not worth reporting on, but I will anyway: 0.69 miles in 5:02, 7:19 pace. http://connect.garmin.com/activity/218808314
Finally, the swim: overall 2536 yd in 30:54 (avg pace 1:29/100yd, excl rest intervals). Avg efficiency 35. Bethesda pool…23.75yd long, so with the Garmin set to 24 yards the reported paces are about 1 sec/100 faster than actual.
W/U 300 – 1:32
MS1: 6x150(30) – 1:29, 1:31, 1:29, 1:30, 1:31, 1:28
MS2: 8x25(20) as odds hard / evens easy
- Odds – 1:19, 1:16, 1:15, 1:18
- Evens – 1:25, 1:20, 1:21, 1:20
C/D 200 – 1:30
http://connect.garmin.com/activity/218994310
Got in another quick swim today. Same basic workout as Matt, except I took the last 50 of each 150 pretty easy. I was really very pleased. All 6 100s were 1:25-1:28 without a lot of extra effort. Probably can't swim that fast for the whole race, but I'm not feeling bad.
Did 8 x 25 on the minute fast. All of them in the 18 second range. http://connect.garmin.com/activity/219253253
105min with 2x10(3) @ 8:17 and 20 @ 8:40. Done done and done.
But I gotta say that at the moment I feel like I signed up for one race too many this year.
I will be watching you guys in Vegas. Have a great time!
Run: overall 5.00 miles in 3.5 miles in 35:03, avg. 7:00 pace. Extremely humid but felt pretty good and added an extra interval to the 3x3'(1') to ensure some symmetry to the out-and-back course. Also the 3' intervals ended up as z4 as opposed to z3, although that is pretty typical given how short they were. Current z4=6:45, z3=6:52, z2=7:09.
Warmup – 10' @7:06
4x 3'(1') – 6:32, 6:22, 6:35, 6:24
(1' recoveries – 7:52, 9:00, 8:31, 8:18)
Remainder time: 4@7:43, 5'@ 6:45
http://connect.garmin.com/activity/219280758
Also after I finished on the trail I decided jogging back to the gym would be faster than walking so ended up with another 3' @7:54 (http://connect.garmin.com/activity/219280756)
Then on the way home from the airport I hit the pool for another 1600yd swim, this one identical in structure to the workout the night before. The paces were pretty strong and I was feeling good in the water. It's funny how "every workout is hard"…after all the crazy ling and hard sets this summer in the thick of the training a 1600yd workout with 6x150(30) should feel easy, right? But for some reason it was just as hard as usual…
Overall 1600 SCY in 31:45 (avg pace 1:29/100yd, excl rest intervals). Avg efficiency 35. That average pace and efficiency in a proper SCY pool is the same as the workout the day before in the 23.75yd pool with the Garmin set to 24 yd, so obviously it was a stronger workout.
W/U 300 – 1:34
MS1: 6x150(30) – 1:32, 1:32, 1:29, 1:29, 1:29, 1:28
MS2: 8x25(20) as odds hard / evens easy
- Odds – 1:16, 1:15, 1:14, 1:14
- Evens – 1:22, 1:21, 1:18, 1:20
C/D 200 – 1:29
http://connect.garmin.com/activity/219366384
The final workout before Sunday's race was yesterday (Thursday) upon arrival in Vegas. My hotel room wasn't ready so the plan to put the bike together then head out for the ride wasn't going to happen and I ended up doing bike assembly in a moderately shaded area of the outdoor expo. But it was HOT. By the time I hit the bike course it was the hottest part of the day…about 2pm. I rode the last ~11 miles of the course, which is all uphill riding, and yesterday was also into a brutal 15mph headwind with 22mph gusts. It was not confidence-inspiring but that was the section of the course that did me in last year so it had to be done. The Garmin reported the average temperature as 107 with a lot of it at 110, and I believe it. The wind was not cooling…it was like a blast furnace.
Overall 38:11 @ 200 watts, IF 0.788, TSS 39.4. Distance 10.6 miles, avg 16.7mph.
W/U 10' – NP: 189 (IF 0.746), VI 1.01, HR 129/141, cad 80, 15.8mph
6.5'(3') – NP: 223 (IF 0.877), VI 1.02, HR 145/153, cad 85, 21.6mph
6.5'(4') – NP: 214 (IF 0.841), VI 1.02, HR 148/154, cad 87, 17.0mph
4'(0.5') – NP: 211 (IF 0.831), VI 1.01, HR 148/154, cad 87, 17.2mph
4' – NP: 193 (IF 0.760), VI 1.00, HR 137/142, cad 85, 15.0mph
http://connect.garmin.com/activity/219932153