Week of Sept 10
I have been in the Summer IM group this summer and we would post what we were doing each day in a weekly thread. I enjoyed reading how others were training so I thoughttat I would carry the practice over here.
Today is a Run / Swim Day for me.
I pull the monday tempo / interval run oover to tuesday and do it with a local running group that meets at a highschool track in the early morning.
Today was 1200's. 3 sets of 2x1200 on 2 min rest with 4 min rest between sets. Mytimes ranged between 5:05 and 5:15. 5:15 was the last round. My plan was to have the lastround be my fastest. I started that third lap thinking that I was really killing it only to find out that all that extra effort was just keeping my old pace together.
EN swim at lunch today.
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Oh well. Today is another day. VO2 day on the bike. Program called for 7 min of ON time. There are also the 3 hard minutes spread out in the warm up so to keep it easy for my brain I just got on the trainer and after 10 or so minutes did 10 rounds of 1min ON 1 min recover. The avg NP of the 10 ON segments ended up being 120% of FTP. FTP for me right now is 210 and the on segments came in at about 252.
I went straight to the 30 min run. Mostly to cut the extra 30 minutes of showering time out that I would have if I spread the workouts apart and to give me as much rest before tomorrow's 115min run slogfest.
10WU at LRP which for me is just inside 10min/mi. Then 10min at HMP which for me is 8:17 then the last 10 min get back home.
Total dist was 3.3mi with the middle 10min at 7:56 pace. So I guess I over shot it a little but that is ok. I was feeling yesterday's track session for sure.
I hope that I can recover enough ahead of tomorrow's work.
Soooo - Today was 90min on the trainer. Wow I have trouble generating wats on the trainer. Oh well. After a warm up I did 4min at or above race wats and 1 min recover. Didnt quite hit the numbers. Excuse du jour is that this is two days in a row on the trainer.
rr swim today. 2k meters sep in 40:22. PR for me vs last may by a little over a minute. ALong the way I tood out my 1500m swim pr as well. 500m splits were 9:47, 10:08, 10:08 and 10:18. Guess I kinda fell off the last 500. I know that my first 50 was 47 sec and then it pretty much evened out for the next 1450m.
I know that most everyone is faster than this but it is an improvement for me. I need to take 7 minutes off of last year's austin him time to hit my goal so if I get one or two off of the swim then great.