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Week of July 4 - workout thread
I'm way behind on the workout reports so I'm going to play catch-up on the past ones over the next couple of days and but try to get the current ones out so I don't get even more backed up!
I was able to hit the Michigan roads again today…very nice! Ran out of time for the run but I'll do that before dinner tonight. I could feel the knee pain start up but it wasn't too bad. Given how short the intervals were I decided to go a little harder than z4 and see how it panned out…not to badly, actually. And I'm not sure how I ended up with VI<1 on each interval…must be some technical thing in the calculation that allows that to happen.</div>
Overall 23.29 miles in 1:09:51, IF 0.887, TSS 90.3.
W/U 20'
a. 10' easy – AP: 154W, NP: 158w (IF 0.636), VI 1.02, cadence: 78, HR: 121 (max 131), 17.3mph
b. 4x1'(1') @z4 – AP: 190W, NP: 215w (IF 0.866), VI 1.13, cadence: 81, HR: 137 (max 157), 20.9mph
z4 intervals – target 236-248w
Interval 1: 6' @z4 – AP 267w, NP: 265w (IF 1.069), VI 0.99, cadence: 84, HR: 158 (max 163), 20.5mph
Interval 2: 6' @z4 – AP 259w, NP: 256w (IF 1.032), VI 0.99, cadence: 88, HR: 156 (max 164), 22.9mph
Interval 3: 6' @z4 – AP 263w, NP: 260w (IF 1.049), VI 0.99, cadence: 88, HR: 161 (max 168), 23.0mph
"Remainder time" – target z3: 198-211w
14' – AP 217w, NP: 217w (IF 0.877), VI 1, cadence: 84, HR: 147 (max 153), 21.1mph
5.5' – AP 220w, NP: 222w (IF 0.895), VI 1.01, cadence: 85, HR: 146 (max 150), 21.2mph
Week 11 of my plan, I can tell the intensities and volumes are changing...almost race-time...
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Overall 6.44 miles in 45:01, avg pace 6:59. Some inactive recovery so elapsed time was 48:40. Actually I left my watch running for 15 seconds during one inactive recovery so that messed up the time too.
Z2=7:22, z3=7:04, z4=6:56
Warmup: 10' @ 7:10
3x7'(4') @z4: 6:37, 6:32, 6:40
(5' recoveries: 7:23, 7:54, 7:19)
Remainder time ~4' @7:13, 2'@6:55
http://connect.garmin.com/activity/97170015
Matt, nice run dude. Your entire run was pretty much equal to your Z4 pace? Does that implicate a new 5K TT test and an expected vDOT improvement? Either way, great stats!
Did my 2700 yd swim yesterday and completed the Wed HELL brick this morning:
Entire workout (230 watts):
Good work, boys. Week on the road, playing catch up also. Week 2 HIM adv. modified in sequence and content, on the road baby, gotta make it happen as it comes.
Monday, Oklahoma City, hot and humid, run 5mi EP or slower in 41:39.
Tuesday, Waukegan, not very far from Matt, AM 13mi run in 1:41, to include 2x4mi(1mi) what should have been MP 6:55, turned out to be more 7:18-7:16. Still cannot hit my targtes in heat.
PM was a 3800 SCY swim in 65min. 4 sets of 300@4:30/200@3:00/100@1:30. Went ok on tired legs.
I will check back again, no PM data this week, no tri bike with me.
Good job, tough to make those workous on the road.
I did my commercial multi at UGN, btw!!
Yesterdays swim went well. tried out two new toys. I picked up a wetsuit last weekend and just had to try it out. swam about 800 in it before I was ready to pass out. Even with a lot of rain over the weekend, the outdoor pool was still above 80. fit felt good and of course it made me go faster with the same effort. Also picked up a Finis tempo trainer. Great tool for guys like me that cannot stay maintain an even pace.
Today was the Wednesday brick. Haven't had time to download yet, but no issues hitting the watts. just as I finished my last 30/30 set, front tire went down. So got to practice a tire change then finished the ride. first 10 minutes of run no issues, the 10 Z3 interval was a little too fast. Still trying to make the brain foot connection for that pace.
Plenty of water tonight and hit the bed early for the Thursday run.
No pool access on this vacation...I'm going to drown at Racine given how limited my swimming has been lately. Yikes!
But I did manage to get in a ride…I just repeated yesterday's ride although kept it to 60 mins due to needing to be back in time for dinner.
Again, given the short the intervals I went a little harder than z4. And once again I'm not sure how I ended up with VI<1 on each interval…must be some technical thing in the calculation that allows that to happen. <br />
Overall 21.02 miles in 1:00:45, IF 0.916, TSS 84.3.
W/U 20'
a. 10' easy – AP: 178W, NP: 181w (IF 0.732), VI 1.02, cadence: 83, HR: 123 (max 133), 19.8mph
b. 4x1'(1') @z4 – AP: 219W, NP: 232w (IF 0.936), VI 1.06, cadence: 83, HR: 138 (max 149), 20.6mph
z4 intervals – target 236-248w
Interval 1: 6' @z4 – AP 265w, NP: 262w (IF 1.058), VI 0.99, cadence: 89, HR: 153 (max 160), 22.2mph
Interval 2: 6' @z4 – AP 267w, NP: 267w (IF 1.078), VI 1, cadence: 92, HR: 160 (max 165), 25.3mph
Interval 3: 6' @z4 – AP 259w, NP: 258w (IF 1.041), VI 0.99, cadence: 87, HR: 157 (max 162), 23.7mph
"Remainder time" – target z3+: i.e. >211w
10.5' – AP 225w, NP: 226w (IF 0.91), VI 1, cadence: 86, HR: 147 (max 152), 20.8mph
http://connect.garmin.com/activity/97366863
My "long run" tomorrow is only 60 min, so you know the race is around the corner...
Great work Matt, watching your progress since JOS, you made some serious gains, that is a killer bike/run combo you got. Just don't over swim it, you will rake 'em in on the bike/run. You will be amazed when you unlock that monster in you.
At UGN we parked at Landmark, got a hydraulic leak and were done. Spent the night at Hilday Inn Express close to LA Fitness, so I ran the roads around some forest preserve and swam at LA Fitness, was not a great pool, but got it done.
Yesterday, indoor brick, at Newark/ Elizabeth YMCA (boy, looked like a war zone around, scarry, will not go there again):
week 2, 12 week HIM adv., stationary bike/ treadmill, 70min bike 4x10min(2min)@FTP+ run 30min, 10min EP, 3x4min(2min)@HMP target 6:38, all done by feel and pace on target per treadmill.
Will check back in later for today's work.
Nice work guys and girls, keep it up. Summer heat is about to intensify, gotta love that.
Thursday HIM Long run complete. High humidity and 81 degrees- slugged it out
. Ran out of fuel and had to stop at Sonic to refuel twice - had no idea they were open that early in the morning
http://connect.garmin.com/activity/97446706 Legs are hammered
I was feeling good so dialed up the intensity a bit and did 2x15'(5') and hit z4 for each.
Then some bonus time at the end where I pushed the pace a bit too.
Overall 8.76 miles in 1:01:01, avg pace 6:58.
Z2=7:19, z3=7:01, z4=6:53
Warmup: 10' @ 7:15
2x15'(5') @z4: 6:47, 6:45
(5' recoveries: 7:19, 7:43)
Remainder time 11' @6:48
http://connect.garmin.com/activity/97458899
Just outside of Trenton NJ, unable to find a pool within a reasonable reach, no swim, but ran treadmill 5mi EP, on the way to round this week to 40mi of running. Still one more fast run and brick run per plan. Hope to put in the swim and bike while on the road. Will see.
Weight before run: 170.3
Weight after run: 164.8
That is the fastest 6lbs I have ever lost. Felt better about the run today. started hydrating earlier and paid more attention to my heart rate. I had to back my 3rd interval down by 30 secs per mile. Which was the smart decision. I was able to finish the rest of the workout on target.
Can't wait to see how my legs will feel tomorrow.
Once I got over the fact that I might be slower than the watch was indicating, I felt pretty good on the entire run. And for me, just running 8mi w/o stopping at any speed is a good thing.
Kim, way to be consistent! That is the single most important factor to driving fitness over the long term.
Shawn, nice stats bro! Looking better, no disasters this time! That's progress.
Matt, hope you're sticking to the taper and beginning to feel like a caged tiger by now.
Did my Z1 easy run this morning and have a 5 hour Big Day to complete this weekend. Legs feel tired right now:
http://connect.garmin.com/activity/97656599
Good luck this weekend all!
Trenton NJ again today, found a pool, got to it, about to dip, lightning struck, goodbuy swim, got on a stationary bike, 70min to include 2x12min@FTP+10min in Z3. Oh well, seems like all the swimming is left for the weekend.
Well I did my swim today after having not been in the water since Monday June 27. It felt a bit strange to say the least. But my splits were about the same as usual.
Overall 3000 yards in 53:00.
Workout:
Warmup 500 – 8:39 (1:44/100yd)
Rest 1 min
2250 nonstop ("race rehearsal") – 39:56 (1:46/100yd)
Rest 1 min
Cooldown 250 – 4:18 (1:43/100yd)
I took splits for the 2250 each 250, paces were: 1:43, 1:48, 1:48, 1:46, 1:47, 1:47, 1:46, 1:46, 1:46
Good ride today with 8 days until the big HIM race. And good to meet and ride with fellow EN-er Ed Gross, even if he did suggesting hitting the road at 5am (requiring a 4:30am wakeup). But awesome being finished and back in downtown Chicago by 9:30am. Shit, if I can commit to that going forward my wife might even let me train for another one of these.
mph
HR
HR
Total: 6.67 miles in 45:01, avg. pace 6:44, although multiple stops meant elapsed time of ~52' due to the reported 91 degree heat and >60% humidity.
Z2=7:19, z3=7:01, z4=6:53
Warmup: 10' @ 6:56
2x7'(6') @z4: 6:28, 6:33
(6' recoveries @ 7:11, 6:47)…I know, the 6:47 is not really a "recovery", but I stopped for a minute after the z4 interval
Remainder time 9' @6:36…but with a stop before the 9' started, and a stop halfway through the 9'
Based on how the schedule this week is shaping up, this looks to be my second last run before Racine 70.3 next Sunday.
http://connect.garmin.com/activity/98249842
Cheers,
Matt
@ Matt, great job on the intervals in the heat! I think those will serve you well at this stage of the plan coming up on the race soon........
Hi all - my data is all stored on my work laptop and I've made a conscious effort not to bring it home this week, so all my stats will have to wait until Monday night.
I just wanted to post that I had a FREAKING AWESOME race rehearsal today - I know it wasn't scheduled, but Elly and I discovered that the lake where we stage our big bike rides up north has a 2 K loop clearly marked wtih buoys so we went up today and did a 2K swim, an 86K bike (in 3:20) and then I did a 4K run.
The swim was terrific - smooth and easy. i forgot my watch, but we did it in about 42 mins - Great!!
the bike - I felt like a million bucks. the latter 2 hours were slow as Elly bonked early on, so lots of stopping so he could catch up. at the end of this loop, there is a 1 mile climb and it used to get me out of my saddle. Not any more - 120bpm, and not more than 140W - i spun up it in style.
My run was awesome too!!! I had a great deal of trouble keeping it in Z1 - was in Z4 a couple of times when i wasn't paying attention.
Did I mention it was 30*C - 88*F?
I wish my race was next weekend.
Pacing perfect, nutrition perfect. YIPPPEEE!
@ Jane, awesome work! Doesn't it give you awesome confidence that if it's 30C on race day you can still kick some ass?