Week of 3/28 Workouts Discussion
I'm starting this thread to give us a space to post how we're doing with this week's workouts (week starting Monday 3/28). Whatever plan you're on, whatever week of that plan, I just found during the November OS that our weekly bike/run threads were very helpful for encouragement, commiseration, and accountability.
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And I'll start...today was the first day of race prep for me, doing Beginner HIM weeks 1,3,5-12. Started with 35min run on the treadmill (still too dark for early runs outside) including 2x.5m + 1x1m @9.5MPH, then off to the pool for the prescribed 2700yds. Swim is my weak leg, and that's the most yardage I've ever done in my life. It wasn't fast, and it wasn't pretty, but I survived (to do it all over again tomorrow). I'm optimistic that I'll be a much better swimmer by the time race day rolls around.
@ Kevin tnx for starting this one. Today is week 8 of 12 for HIM intermediate and only had a 3400yd swim. Longest I have gone in almost a decade. Felt pretty good since this is only my second week in the water since September.
Nothing else on the schedule for so feels like a rest day.
WU: 400 yds/m
3xMS1:
* 100 as 25 sprint, 75 easy (15 rest)
* 100, as 50 sprint, 50 easy (15 rest)
* 100, as 75 sprint, 25 easy (60 rest)
* 100 sprint, straight into an easy 50
MS2: 2 x 300 (20 ) @ T-pace plus 3 , counting strokes and focusing on form Set Total: 600yd
CD: 100 easy
I pushed myself really hard for the sprints in the MS1 sets. Used a PB for the 2x300 and hovered around the requested pace. 2450 yards which is a really long swim for me.
cheers - mark
I could easily swim longer, but I'm trying to (a) take the transition phase seriously, and (b) focus on frequency in the pool right now. Got in 4 times last week, all for about 2000 yds and it feels a lot better. Today I did my first 8:00 (or very close) 500 on the straight swim, so that's a pretty big landmark for me.
Lost to the guy in the next lane, but he went 1:23. :-) I didn't catch my time, but I know it was under 1:30.
@Kevin- Thanks for kicking this off. I was a bit lost without the Nov OS group.
I am on week 2 of the intermediate plan. Still trying to settle in to the new schedule and also juggle around a sprint this coming weekend.
Did everything as written today. 2700 in the pool after work. Swimming is my crux. To say I have no rhythm or finesse is an understatement. I didn't lose anything over the winter, but I didn't really have anything to lose. And hour run after the kids went to sleep with 2 x 1 mile in the middle @ 6:17, 6:22. Overall pace for the run came in at 7:17.
Looks like we get to do it all over tomorrow.
yesterday's 80 minute FTP ride went very well, felt very strong (can't ride with power right now until I get my new bike at the end of this week), but just pushed like hell for the 8, 12, 15 FTP intervals.
did my 2800 in the pool this AM, using mostly the swim hack for drills right now. Am in wk 8 of intermediate HIM plan, so after next week, I am going to shift to propulsion.
About to take the dog out for the 45 strides run, only it's raining like a b+@tch right now.
Did the 2900 in the pool yesterday, and the 40' run (on the treadmill coz it was dark). Today's bike workout was tough - why is my NOS Wk 14 tested FTP so tough to sustain now? I was aiming for at least 95% on the intervals but couldn't come close. Did the bike on the trainer (dark), but it sure was nice to do today's run outside in the new red Zoots - even if I did return home only to find myself locked out with the spare key nowhere to be found.
16' WU
8' @ 219 (IF 0.945)
12' @ 211 (IF 0.911)
16' @ 199 (IF 0.86)
8' @ 209 (IF 0.903)
Total bike 85', TSS 88.9
Run 25', TSS 34.1, IF 0.848
WU 30' @ 8:09/NGP7:51 (Z1 tgt 8:16)
4 x .5mile @ 6:43/NGP7:10, 6:57/NGP7:02, 7:11/NGP6:57, 7:29/NGP6:49 (Z4 tgt 6:38, oops, forgot this was supposed to be Z4)
24' @ 7:23/NGP7:22 (Z2 tgt 7:02), cadence 88, HR 160
Total 90', TSS 111.1 (IF 0.81)
I'm still in transition week. I will start HIM next Monday. I plan to swim for the first time this Saturday since maybe August. Good news is swimming is my strong point so I am not worried. It will be good to get back in the pool.
@Kevin: nice work on the running. I wish I had your running legs (my vdot is 46). My swim is pretty fair: I can do 500 yds in under 7:00 so I would be ahead of you on the swim and you would no doubt catch me on the run.
I was able to get out for 2 hours on the bike yesterday and even push it moderately. It hurt a bit during/after, but I iced, elevated like crazy afterwards. Knee is getting better, just have to be patient. I'm anxious to try it out today and see if I can do this club time trial at noon today (Roadies vs. Tri geek club time trial) I really want to go and see where I stand in relation to the local riders now post NOS. Also - I weighed in below 120 today!! I've been trying to break that barrier all winter!
The 8:00 500 is like anything else...only doable with rest and all. I did a couple hour real brick over the weekend, and I totally agree with you about those bike powers. If I remmber from last year, it got better after a couple of weeks; I am sure hoping so! :-)
Today was a 40/40 day weather-wise. 40 degrees and 40 mph winds (before gusts) in the open. Crazy!
I ran about 7 mi in my hour run overall in my hour. Workout had 2 x 1.5 mi at threshold, and I ran it as 1 x 3 mi and managed to get it done (on a 3 mi loop) despite the wind, so that felt really good. Jumped in the pool for another hour, and I'm starting to feel like that "normal triathlete" again. :-)
@Kevin - have you considered getting some lessons from a more conventional swim coach? I'm no swim stud, but I know enough to tell you that "normal" swimmers think that TI looks very strange and isn't particularly a fast way to swim. Conventional swimmers would say that it's probably a good way to learn to swim as an adult, but then you should move on to a more normal looking stroke. Maybe Jon will contribute to that thought (or tell me I'm full of it!). I got a couple lessons from the local university coach (who also works with TJ Tollakson) and the first thing he asked me was whether I had taken any TI lessons...and it wasn't approvingly. :-) But if it works for you, don't let me tell you otherwise!