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Week of June 19
I figured I would help Matt out and start the thread for this week. Today was a 2 hours ABP ride. first 30 minutes was WU then went to work. Temp wasn't bad however very humid. I was a little over on the watts (high Z3), but felt surprisingly fresh. Thought it would be worse after yesterdays ride. Over all numbers and 90 minute work set below.
Have a Great Father's Day to all Dads out there.
Entire workout (168 watts):
Duration: 2:00:53
Work: 1220 kJ
TSS: 164.2 (intensity factor 0.905)
Norm Power: 184
VI: 1.09
Distance: 38.194 mi
Elevation Gain: 3829 ft
Elevation Loss: 3807 ft
Lap 3:
Duration: 1:30:21
Work: 956 kJ
TSS: 126.5 (intensity factor 0.917)
Norm Power: 186
VI: 1.05
Distance: 29.427 mi
0
Comments
IF of 0.905 for an ABP ride is pretty impressive!
(btw I posted by ride in last week's thread)
Have to travel this afternoon so did the Wed Hell Brick this morning. Crap 55 minutes of Z4 - the work of an evil coach no doubt
........some how stayed focused and hit all the targets. Did this one on the trainer this morning then went outside for the run.
Good luck this week all!!
Interval 1:
Feel a bit beat up from RR on Sat, but looking fwd to first swim in my fav 50M outdoor pool tonight! it's just opened and I am stoked!
@Jane - Good work, girl!
@Shaughn - Dude, those are very, very consistent numbers! Well done.
I just looked and I have 8, 10, 12 on Wednesday. Thank goodness for INT Plan. :-)
I am also dealing with a fatigue issue that is causing me not to sleep. I am hoping taking yesterday and today off will help my body reset.
John
well, my 2000M swim turned into a 1200M swim because some yahoo clocked me in the face while i was swimming. I now have a fat lip to go along with the bruises on my legs from last week's fall on my bike. perfect.
Normally getting punched in the face is bad enough, but for some reason my toes are cramping/dislocating - I am using a pull buoy - is this common? how do I prevent it - it's uncomfortable!
Overall 2800 yards in 44:28, elapsed time 1:00:38. I took 1 min rest between each MS, and on the first MS I essentially pushed off on a 2:00 SI, so about 2-5 sec more rest than the 20 sec prescribed (but a lot easier to track on the pace clock!!).
Paces:
Warmup 300 – 1:45
MS1: 16x100(20), 50 sprint / 50 easy – 1:35, 1:38, 1:38, 1:35, 1:35, 1:36, 1:36, 1:34, 1:36, 1:34, 1:35, 1:35, 1:34, 1:35, 1:35, 1:35
MS2: 16x50(20), 25 sprint / 25 easy – 1:28, 1:28, 1:30, 1:28, 1:28, 1:30, 1:30, 1:30, 1:30, 1:28, 1:30, 1:30, 1:32, 1:30, 1:30, 1:28
Cooldown 100 – 1:35 (and it felt SLOW…go figure)
http://connect.garmin.com/activity/93832175
I bagged the run due to my wife needing me to take the car to the shop this evening, but plan to get the run in tomorrow mid-morning after some meetings. Hopefully...
Jane, your a tough woman, keep moving forward and the competition will be in trouble come race day!
Matt, wish I could swim like you - i basically need floaties - nice swim stats!
John, Shawn, good luck today!
I did my 3 X 1s this morning and will swim this evening. I am traveling on business in CA this week.
http://connect.garmin.com/activity/93896488
The achillies is still not great…I started feeling it about 20 minutes into the run, so I cut it short to 45 mins total. As I sit at my desk now I can feel it tightening…I'll ice it and will be going on running "lockdown" until the oly race on Sunday.
Totals: 6.63 miles in 45:01, avg. pace 6:47. But it was hot, and I stopped a few times -- inactive rest after each interval, essentially. I also extended the recoveries, although that was more to do with a few landmarks along the path that I was using for turnarounds, etc.
Z2=7:22, z3=7:04, z4=6:56
Warmup: 10' @ 6:45
2x7' @z4: 6:40, 6:29
(recoveries: 6'@7:16, 7' @7:00)
Remainder time 8' @6:42
http://connect.garmin.com/activity/93929836
Off to DC for a business trip that will likely cause me to miss my ride tomorrow, but hopefully can duck out to the pool on my way to the airport...
Cheers,
Matt
Overall: 5.15 miles in 42:54, so 8:20 average.
WU: 10 min @ 9:00/mile
MS: 5 x 1/2 (3') 6:55, 7:08, 7:06, 7:12, 6:55
Todays swim was rough for some reason. I just couldn't keep up the pace. This is by far my weakest event and am striving for a 1:45/100m pace. Currently hover around 2:00/100m. I am swimming in a 50m outdoor pool, which makes counting laps easier. But I think my times are missing those extra kicks off the wall. Oh well I will keep chipping away at it.
WU: 400m - 100m swim, then 50m swimming on side drills trying to work core rotation/balance for breathing
MS: 2 x 500(20), 2 x 400 (15), 2 x 300 (10). So I swam the first and pulled the second for each of these. prescribed was race pace plus 3sec, ended up being close to plus 6sec for both swimming and pulling.
Matt have a good trip. I am sure you can find a reason to sneak off to the pool.
Shaughn way to keep knocking it out while traveling. that is always rough.
Jane you are better than me for restraining yourself and not popping him right back. I don't get cramping in my toes. However do get them in my calves when I get lazy on my post run/bike stretching. Might want work out the foot on a roller or tennis ball. I would also hit the calf and posterior tib hard. I have personally found out that the lower leg can manifest crazy pains/cramping when not properly loosened up.
Starkman - I am hoping you aren't on here today because you are eating and catching up on sleep.
Overall 3300 yards in 58:21, avg pace 1:46/100.
I took splits every 250. Comparing them to 1:46, they ended up being (faster is negative, slower is positive): -1, 0, 0, 0, 1, 1, 1, 0, 0, 1, 2, 0. So overall very consistent.
Good workout, now at ORD waiting for my flight!
http://connect.garmin.com/activity/94010460
@Shawn. I was too startled. I did swear however. He was v apologetic. Today I had a very stern talk with the lifeguards about what happened and pointed out the doofuses in the medium lane that needed to be moved to the slow lane.
Things v busy at work and headhunted for a job in Seattle so going out there next weekend. Too bad I can't take my bike!
Time to join in. Intro. I am doing a week 7 of 20 week HIM adv. this week, should be on week 8 but have no way of testing on the road, so this week week 7, than next Monday I load 12 Week HIM adv. and continue, it would have been the same as week 9 of 20 week HIM adv. plan.
Also, today was a long run day and I lost the brick yesterday due to work schedule. Not happy about that.
I am in FTW, took the Trinity river trail, very pretty. Now, start 74F, 83% humidity, end 80F, 63% humidity, light wind. OMG, was this humbling. 3-4 weeks ago I was a solid VDOT 54 going up, so, I adjusted this down to 53ish taking into account some racing, recovery, travel from Europe, mini big bike week....
Ok, so 60F VDOT 53.2 EP 8:07, MP 6:55, HMP 6:38.
Scheduled run, 90min, 30min EP+30min MP+15min EP+15minHMP+CD.
12mi in 1:44, avg pace 8:40, TSS 115, IF .80, consumed 300cal, 1700mg sodium, 32 oz liquid (not enough), felt dizzy in the end.
30min@MP=4mi@ 7:45 7:52 8:09 8:16 fading badly obviously
There was nothing in the tank so no HMP running. That was the bad news, the good news is, cannot get any worse than this, can only go up fro here. Even though I thought I was relatively rested, no training yesterday, came out a whole lot worse. I don't recall a slower run in over a year.
More to come this week. Matt keep that speed up. You are going to rock that Racine race. Looking forward to tracking you on the tracker.
Bike 60min
WU: 15min
MS: * 3 x (4 x 30/30), 3' easy between sets. * Remainder of session at 75-80%
Brick 30min
WU: 10' @ z1/LRP
MS: 10' @ z3/HMP (5'), remainder @ z1-2/LRP-MP as you feel.
Bike
Entire workout (166 watts):
Duration: 1:01:47 (1:06:40)
Work: 607 kJ
TSS: 92 (intensity factor 0.951)
Norm Power: 193
VI: 1.16
Pw:HR: n/a
Pa:HR: n/a
Distance: 19.047 m
Run
1st 10min @ 7:57
2nd 10min @ 7:08
3rd 5:44 @ 7:40
Total 3.4 miles @ 7:33
To make matters worse it was the first ride with my new disc wheel...I was taking it on a "shakeout ride" ahead of my first race this weekend. So I did not realize that the stem in my spare tube was too long for the disc, and so ended up having to carry the bike a half mile to a place I could get a taxi home. And of course now I will have all sorts of doubts as to if the disc will be flat-free for the race on Sunday...
And the really annoying thing is that I dodn't get much of a workout...~20 min warmup then 6.5 min of "work"...so now will have to hit the trainer tonight.
ARRGH!!!!!
W/U 10' then 3x3'(1') @z3
z5 intervals, 120%=298
6x30": 348, 344, 338, 348, 355, 347
6x30": 341, 356, 364, 354, 349, 352
7x30": 389, 338, 348, 343, 356, 350, 329
6x30": 361, 359, 352, 343, 343, 371
http://connect.garmin.com/activity/94419148
Overall 1:00:02, IF=0.927
The aborted FTP test is here: http://connect.garmin.com/activity/94419161
I feel a lot better now that I got in that hour at high intensity, although I'm still pissed about missing the test and I am super-paranoid about flatting in the race on Sunday.
WU: 30:12, 3.46miles at 8:44
#1: 10', 1.32miles at 7:35 (4')
#2: 10:10, 1.29 at 7:54
#3: 20:04, 2.34miles at 8:35 (4')
#4: 21:16, 2.39 at 8:54
overall 1:43, 11.63 miles, avg 8:54
I'm doing a mini-taper ahead of a "B" race on Sunday (an Pleasant Prairie Olympic-distance tri), so I got in the pool and did a high-intensity but very short 1500 yd workout.
Overall 1500 yards in 24:37, elapsed time 32:49. I did the main set as 100's and pushed off on a 2:00 SI, so about 22-25 sec rest btween each 100.
Paces:
Warmup 300 – 1:44
MS1: 10x100(20), 50 sprint / 50 easy – 1:34, 1:36, 1:37, 1:38, 1:37, 1:35, 1:35, 1:38, 1:38, 1:37
Cooldown 100 – 1:38
Paces a couple of sec/100 slower than Monday actually.
http://connect.garmin.com/activity/94607745
Nice work all! Ran 11.5 miles Thurs, got my swim done Friday then knocked off 70 miles of bike yesterday. Last 8 miles was really out of my comfort zone however. Hit y Z4s at .95 IF or better as well......will do a 2 hour bike and 30 minute run this evening.......
Interval 1:
Duration: 10:01
Work: 179 kJ
Shawn, I think you did an admirable job under these tough conditions. I usually take 4 X 10 unces of liquid with me for a max 150 cal/hr and a salt tab or two. I drink a bottle ev ery 20 minutes on a 90 minute run and this helps to keep things in check. If it is 80 degrees or higher and humidity is high, you need to adjust your pace targets 30 secs min/mile or so depending on the heat index and depending on the conditions during your run 5K TT when you set those zones......
This post is VERY late, but that's because my June 26 workout was replaced by a race (oly distance) and I just now got around to writing the race report. Short story is trhat it was an epic PB on the bike, run and overall. The 10k was a PB and a VDOT PB. A real testament to the effectiveness of the EN training I've been doing since January. Full report at http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/6462/Default.aspx
Cheers,
Matt