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Week of May 23 - workout thread
One of my favorite parts of the OS I just finished was the camaraderie and mutual support from posting workouts. I don't know if you all are going to be into that but I figured I'd start a weekly thread and see if anyone wants to post with me. If there are no takers after a couple of weeks, I'll just stop.
Today was a swim 60 + run 60 that I did back-to-back. I have just started swimming after the OS and have never before done more than 2600 yards. So today's 3,300 yards was pretty epic for me. My overall total was 3,300 yds (1.88 miles) in 59:08, avg pace 1:48/100yd.
Paces:
Warmup 500 – 1:46
2x500(20) – 1:48, 1:48
2x400(15) – 1:47, 1:49
2x300(10) – 1:51, 1:52
"hard" 50's – 1:28, 1:30, 1:30
"easy" 50's – 1:40, 1:42, 1:44
Cooldown 100 – 1:49
The scary part is…holy crap tomorrow's swim workout is the same workout as today's!!! I'm curious to see how much slower my paces are.
I did the run immediately following the swim. Didn't feel too bad actually, although I hadn't run since last Wednesday and missed the 120 min Sunday bike...so my legs were well-tapered. Overall 8.41 miles in 1:00:19, avg pace 7:10.
- Warmup 11' @ 7:21 pace
- 3x7' @ z4 (target 6:56 pace): 6:46, 6:48, 6:49
- 5' recoveries: 7:50, 7:46, 7:36
- Remainder time @z3 ~13' (target 7:04 pace): 7:02
Cheers,
Matt
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I am four weeks out from High Cliff HIM (June 18th). Recovering from a race last Saturday where I had a very good day. Rode 47 miles Sunday with the local roadies and I swam 4000 SCY at masters last night. Had some long pull sets (1800 total) interspersed with fast 25's as the main set. Felt really good. I just ran an easy 5 miles this morning with some strides. Didn't wear my Garmin.
The swims are crushing me. I didn't swim in the OS either. And never did back to back days of 2800 and 2900yds. I am not as good at keeping track of my times as you are. but overall average was just under 2:00/100yds. that is the pace I trained at last year and did fine once I threw a wetsuit on Race day.
Will do better about throwing up numbers next time. On a happier note, got a new bike fit today!! I hadn't realized how much I seat had worked its way down over the OS. So got that brought back up and head set dropped down a little. Will try it out tomorrow.
Keep the numbers coming!! I like seeing all the fast guys posts. let's me know there is hope for me one day.
Well that was totally nuts…doing that 3300 yard swim workout again the very next day. I guess I should be happy that although I was slower today, I was not slower by much. I was actually feeling pretty good through the 500s and 800s…but the wheels started to come off the bus on the 2x600. And I simply could not keep up my pace on the 6x50…my arms were literally feeling like they were falling off.
Overall 3,300 yards in 1:00:35. Yesterday I did it in 59:08, so 1:27 slower today. I guess not bad, right??
Paces:
Warmup 500 – 1:48 (yesterday 1:46)
2x500(20) – 1:48, 1:49 (yesterday 1:48, 1:48)
2x400(15) – 1:50, 1:53 (yesterday 1:47, 1:49)
2x300(10) – 1:56, 1:56 (yesterday 1:51, 1:52)
"hard" 50's – 1:28, 1:38, 1:38 (yesterday 1:28, 1:30, 1:30)…BRUTAL…lost 8 sec/100 on the last 2…
"easy" 50's – 1:48, 1:48, 1:46 (yesterday 1:40, 1:42, 1:44)…again, very rough…
Cooldown 100 – 1:49 (same as yesterday!!)
http://connect.garmin.com/activity/87845298
Cheers,
Matt
Oh and I used to be that guy hitting the lap button every 50. I finally learned how to count.
I got in a 25 mile group ride this morning that was a hammer session. Ended up with an IF of .894. I also got in an easy 2 mile run before the sky opened up.
Nice brick today. 60 bike + 30 run.
Bike MS was 3x [5x30"(30")@z5];(3'). This was my first time doing 30/30…all the OS workouts were 2.5/2.5. I found the 30/30 to be pretty manageable, actually (compared to the 2.5/2.5 that killed me).
z5 intervals, 120%=298
5x30": 322, 328, 328, 328, 331
5x30": 343, 341, 337, 336, 340
5x30": 350, 339, 351, 347, 337
"Remainder": 15'@z3 – NP: 213w (IF 0.859), cadence: 94, HR: 153 (max 162)
Overall 58:50, IF=0.873
http://connect.garmin.com/activity/88053029
Decent brick run. It was supposed to be 30' with 10'@z1, 10'@z3 then "as you feel". I felt good so did a bit slower than z3 out into a headwind then a very fast run on the way back, mostly driven by the tailwind.
Overall 4.28 miles in 28:59, avg 6:46 pace.
Paces (z2=7:22, z3=7:04, z4=6:56):
Split Dist Pace
1 1.02 07:08
2 0.73 06:52
3 0.67 06:56
4 0.75 06:33
5 1.1 06:24
http://connect.garmin.com/activity/88053493
Cheers,
Matt
Nice work everyone, and nice to see the OS-type posts coming back.
I'm 4 1/2 weeks out from a June 26th HIM. Although others have had it much worse, the weather in my neck of the woods has not cooperated.
I was finally out for a decent long run this morning (in the rain) 18K in 1:30, with 30 min zone 3 work inserted. Then hit the pool for 1000mTT @ 18:15. Total swim 1500m.
I ran 13 miles this morning in 50 degree rain with 20mph wind! Averaged 7:50 out and 6:50 back. Masters tonight.
Just finished my 120 min long run on the Path. Holy crap it is windy. Reported as 20 gusting 35. Lucky for me I went north (into the wind) first. Surprisingly I hit z4 for the 2x12' intervals northbound.
Overall 16.70 miles in 2:00:01, avg 7:11 pace. Paces (z2=7:22, z3=7:04, z4=6:56):
Split Time Distance Avg Pace
1 00:29:59 3.88 07:43
2 00:12:01 1.74 06:54
3 00:02:59 0.40 07:29
4 00:12:00 1.77 06:46
5 00:02:59 0.39 07:35
6 00:10:00 1.41 07:04
7 00:09:59 1.44 06:56
8 00:09:59 1.42 07:02
9 00:10:00 1.41 07:06
10 00:09:59 1.42 07:03
11 00:10:01 1.42 07:04
Glad to be done. No Chase Corporate Challenge for me tonight.
http://connect.garmin.com/activity/88173102
Cheers,
Matt
WU: 30' @ z1/LRP
MS: 2 x 1/2 mile (3') and 1 x 1 mile (4') @ z4/TP, Remainder @ z2/MP as you can.
WD: 5' easy jogging / walking.
Actual ended up being
8.24 iles in 1:12:46, avg 8:46 pace. worksets below.
30' @ 9:05/mile
2 x 1/2mile @ 7:46, 7:39
1 x 1 mile @ 7:56
1 x 1.5 @ 8:08
This is was slower than expected but only my 3rd run coming off injury. So I will take it. And instead of cold and rain I had 80 degrees with 90% humidity at 0700. Gotta love Ga.
Went to masters last night and got in 2900 SCY before my legs completely cramped up. That''s hat I get for running long in the morning. Day of rest today. My legs are feeling pretty shelled.
Swim this morning. I went early – started at 6am – and not only had my own lane the whole time but in fact was the ONLY guy in the pool for about half the time.
Overall 3,800 yards in 1:07:34, avg pace 1:47. Compares very well to avg pace of 1:48 on the Monday 3300 yd swim. The one bummer is that I screwed up my counting and missed an entire 300yd set! So it was supposed to be 4100 yd and I came up with only 3800 when I saw the lap times after the fact. Bummer since I wanted to break the 4000 yd mark for the first time ever. Of course I broke the 2600 yd mark for the first time ever on Monday, and there's plenty of time for more swimming this summer…
Paces (expressed as per 100 yd):
Warmup 300 – 1:46
3x400(20) – 1:46, 1:46, 1:45
3x300(15) – 1:49, 1:49, 1:48
5x200(10) – 1:49, 1:49, 1:49, 1:50, 1:48
"hard" 50's – 1:28, 1:32, 1:34
"easy" 50's – 1:42, 1:42, 1:46
Cooldown 100 – 1:45
http://connect.garmin.com/activity/88332247
I skipped the assigned 40 min run due to time constraints – heading to the airport with my family. I probably could have fit in 20 min but after the 120min run yesterday and a big ride planned for tomorrow morning I don't feel too badly. I've done quite a bit of running this week already.
Really nice ride today. Many thanks to Mike Graffeo for suggesting the route…I'm in Ithaca for my brother's graduation and my parents brought up my old bike frame so I could do the ride. Just like last weekend I installed the Quarq by myself without any issues and headed out with the intent of going all the way around Cayuga Lake.
Although the workout assigned by the HIM plan was 180 mins, the ride around the lake took 280 mins. So this was a pretty epic ride by my standards. In addition, I did all the intervals assigned by the HIM plan right at the beginning, so my legs were really nice and fried by the end of the ride.
Overall workout ended up 87.9 miles in 4:39:32, IF=0.801. Elevation gain of 3,222 feet.
Warmup: 30' – NP: 160w (IF 0.646), VI 1.13, cadence: 79, HR: 115 (max 132)
Interval 1: 8' @z4 – NP: 251w (IF 1.011), VI 1, cadence: 87, HR: 150 (max 157)
Interval 2: 10' @z4 – NP: 242w (IF 0.977), VI 1, cadence: 86, HR: 153 (max 158)
Interval 3: 12' @z4 – NP: 249w (IF 1.005), VI 1, cadence: 90, HR: 158 (max 165)
Interval 4: 12' @z4 – NP: 248w (IF 0.999), VI 1, cadence: 89, HR: 160 (max 179)
Interval 5: 10' @z4 – NP: 244w (IF 0.985), VI 1, cadence: 89, HR: 158 (max 164)
Interval 6: 12' @z3 – NP: 202w (IF 0.815), VI 1, cadence: 88, HR: 146 (max 151)
Interval 7: 12' @z3 – NP: 210w (IF 0.845), VI 1, cadence: 89, HR: 149 (max 155)
Interval 8: 12' @z3 – NP: 209w (IF 0.843), VI 1, cadence: 88, HR: 148 (max 154)
Interval 9: 12' @z3 – NP: 218w (IF 0.881), VI 1, cadence: 88, HR: 147 (max 155)
Interval 10: 25' @z2 – NP: 188w (IF 0.758), VI 1.02, cadence: 85, HR: 136 (max 151)
Interval 11: 25' @z2 – NP: 182w (IF 0.736), VI 1.01, cadence: 87, HR: 140 (max 151)
Interval 12: 25' @z2 – NP: 180w (IF 0.727), VI 1.01, cadence: 87, HR: 135 (max 143)
Remainder: 17' – NP: 168w (IF 0.679), VI 1.03, cadence: 83, HR: 129 (max 142)
http://connect.garmin.com/activity/88530447
Cheers,
Matt
I rode with the local roadies this morning and crushed myself. 57 miles at .824 IF but with a VI of 1.35 and max watts of 633! Peak 60min = .989 (248 watts), TSS=211. Lots of surges and hammering of hills. I will ride steady tomorrow on the tri bike.
Just felt like having fun today. I also got in a 4 mile run and felt great. 7:30, 7:20, 6:50, 6:44.
Another really nice ride in the Ithaca vicinity today. This was the classic Sunday 2-hour z3 ride, although today I did it after substantially extending yesterday's bike from 3 hours to 4:40.
Surprisingly after a tough warmup I got to work and hammered out a couple of 40 minute z3 intervals. The one catch was that I met my family at an ice cream stand at the turnaround and stopped for ~30 mins and ate some ice cream. Much tastier than gels. And it gave me energy to get an even higher IF on the second interval, plus hammer for 10.5 minutes at the very end.
Overall workout ended up 39.81 miles in 2:03:06, IF=0.84. Elevation gain of 1,759 feet.
Warmup: 20' – NP: 176w (IF 0.71), VI 1.16, cadence: 84, HR: 116 (max 137)
"Work intervals"
Interval 1: 40' @z3 – NP: 214w (IF 0.863), VI 1.01, cadence: 88, HR: 145 (max 155)
[~30 min break for ice cream, then 5 min re-warmup]
Interval 2: 40' @z4 – NP: 217w (IF 0.874), VI 1, cadence: 89, HR: 152 (max 163)
Additional time at the end
5' climbing – NP: 250w (IF 1.006), VI 1, cadence: 75, HR: 159 (max 167)
5.5' homestretch – NP: 208w (IF 0.838), VI 1.02, cadence: 85, HR: 148 (max 159)
http://connect.garmin.com/activity/88866103
Cheers,
Matt
I rode 2 hours solo yesterday in some thick fog. Felt pretty fatigued from the week and the ride the day before. Ended up with .811 IF for the ride and a VI of 1.05. 20 minute run without my Garmin that felt pretty good. Day of rest today. I may sneak a swim in. Not sure yet.