Jully 11

Shaughn Simmons · July 11, 2011 9:32AM

2,600 M (tired) swim complete eary!

@Jane, happy for you (and Elly) regarding the RR. As Matt commented, definitely a confidence booster!

rodfunction · July 11, 2011 8:45PM

Ok so I have been MIA for a couple days. Wife gave me a little reminder that I do this for fun, so more family time this weekend. Good news is that we made a killing on the yard sale on Saturday.

So since I didn't do my Saturday ride, decided to modify the Sunday one. Rode with a local group. 2 of them are training for Louisville. So I broke mine down based on some keep landmarks along the route.

First 12 miles WOULD NOT bust 160w. NP 163

Next 13 miles time to work: stayed above 185 no matter what. got to the last big climb then a 5 min break waiting for everyone to get there and pee. Then we started again and I decided to see what I could do. My current FTP is 203, so I wanted to try and stay as close to 200 for as long as I could. These 25 miles were on the same lap on the garmin. ended up with a NP 206!! This also included about 3 miles of me crusing along trying to find out where they went. Come to find out they took a turn that I wasn't briefed.

So now my new goal was to do everything I could to catch them before we got to the finish. Also got the chance to practice this in a down pour. All that did was really fuel the fire. This lap ended with a NP of 195. did catch them, but only a couple minutes behind.

End result is the hardest I have gone to date. Very pleased with the results. Again last FTP was 203. The entire ride stats are below.

Entire workout (174 watts):
Duration: 2:51:15 (3:01:30)
Work: 1786 kJ
TSS: 262.8 (intensity factor 0.961)
Norm Power: 195
VI: 1.12
AvgHR: 143
Distance: 54.255 mi
Elevation Gain: 4914 ft
Elevation Loss: 4907 ft

MattAaronson · July 11, 2011 9:52PM

I'm on a business trip so I did a "free preview" of a sports club here to get my swim in. Actually they have a by-the-visit payment option so I might do that regularly since it is 5 blocks from my hotel. Alternatively I could join the club with the ability to cancel anytime since I live out of state. The pool was advertised as 25 yards but that was BS. The whiteboard said 37 laps to the mile, which implies 23.8 yd. And my swim times were uncanny fast, so I'd guess it's even shorter.

In any case I got the workout done, overall 1520 yards in 24:14. I took 1 min rest between each MS.

Paces (paces calculated based on adjusted distances given the assumption of 23.8 yd pool):

Warmup 300 – 1:39

MS1: 6x150(30), 100 race pace / 50 easy – 1:35, 1:37, 1:37, 1:35, 1:37, 1:37

MS2: 8x25(15), odds sprint / evens easy

- odds: 1:16, 1:16, 1:16, 1:16

- evens: 1:24, 1:24, 1:28, 1:28

Cooldown 200 – 1:37

http://connect.garmin.com/activity/98575792

Cheers,

Matt

Jane Hargraft · July 12, 2011 6:40AM

hey all, took yesterday off to recover from my unscheduled RR on the weekend (to see that there is one THIS weekend. oops)

easy run today - 88* F this morning so no quality.

quick question - what is the TSS in my WKO tool- i have no idea what it means.

thanks
Jane

MattAaronson · July 12, 2011 8:28AM

TSS is "Training Stress Score" -- a measure of how much training stress you accumulated. See the article:
http://home.trainingpeaks.com/articles/cycling/normalized-power,-intensity-factor,-training-stress-score.aspx

Shaughn Simmons · July 12, 2011 8:54AM

@Shawn - damn nice IF for 2:15 bro! Looks like you are due for another FTP test if you can hold 96% for 2:15!!!

Did my FTP this morning:

296 on the trainer up from 287 about 4 weeks ago. That equals (1.075 X 296) 318.2 outside FTP baseline or 4.0 w/kg...............

TEST:

Duration: 42:01

Work: 733 kJ

TSS: 69.9 (intensity factor 0.999)

Norm Power: 296

Distance: 18.4 mi

Min Max Avg

Power: 0 425 291 watts

Heart Rate: 110 172 159 bpm

Cadence: 44 110 89 rpm

Speed: 11 35.4 26.2 mph

Temperature: 80.6 82.4 82.0 Fahrenheit

Entire workout (240 watts):

Duration: 1:15:18 (1:16:17)

Work: 1083 kJ

TSS: 99.4 (intensity factor 0.899)

Norm Power: 266

Distance: 27.954 mi

Min Max Avg

Power: 0 425 240 watts

Heart Rate: 72 172 146 bpm

Cadence: 30 156 85 rpm

Speed: 0 35.4 22.2 mph

Temperature: 78.8 82.4 81.4 Fahrenheit

Jane Hargraft · July 12, 2011 10:41AM

and here's the thing - my bike felt awesome, but my NP was only 131 - well below my FTP of 176. I don't get it. is there something in the wiki that I need to look at. sorry to be lazy, but I don't get it.

And while I am at it, is there a way to manually input my swimming data?

Shaughn Simmons · July 12, 2011 4:21PM

Jane, your Big Day NP should be around .78 - .80 IF, if you followed the protocol of:

WU .65-70% 20-30'

60 minutes at 80%

10 min easy

45 min 85%

Remainder at 75 - 80%

What was you total IF for the BIg Day Bike leg and did you follow the protocol above?

My Big DAY IF was a little lower because I went a 4th hour in 100+ degree heat.....

You can right click on the calendar day in WKO+ and add a new workout, then select swim and save. Once added go back to the calendar and right click on that item to "Overide values" enter 1 TSS point for each minute you swim more or less. So when I swim 60 minutes I assign 60 in the over ride field......

SS

MattAaronson · July 12, 2011 6:27PM

Knocked out my run this evening on a business trip to DC. It was hot but not so bad that I couldn't run. There is actually a really nice wooded (and therefore mostly shady) trail that starts right near my hotel. The workout was W/U 10' then 3x3'(1')@z2. However, I thought the W/U was supposed to be 15' and the intervals at z3. In any case the warmup started at about z2 but finished at a z4 average and then I ran the intervals at z4. Felt pretty good actually. Nice to have such short runs!!

Btw check out the elevation profile…all the way out on the "warmup" I'm thinking "man, it looks like I'm running really gently downhill…are theses intervals going to kill men when I hit the turnaround????

Totals: 4.54 miles in 31:16, avg. pace 6:52.

Z2=7:19, z3=7:01, z4=6:53
Warmup: 15' @ 6:49
3x3'(1') @z2: 6:45, 6:36, 6:40
(1' recoveries: 7:50, 7:39, 7:33, 8:05; includes 1' after the warmup and before the first interval)
Remainder time 3' @6:47

http://connect.garmin.com/activity/98761912

kimmydct · July 13, 2011 3:51PM

4 days of no training... In FL for meetings and work functions since Sunday. Will get the long run in Thurs. am and proceed with Fri-Sun. as the plan indicates. I'm trying not to stress about it since I can't do much about it. Hoping for some quality training this weekend!

@Matt- Good for you to get in training on a business trip! I usually do but with meetings from basically 7am-6pm, then work dinners, no time. (Or maybe I'm just a slacker?

MattAaronson · July 13, 2011 10:25PM

Missed my run today...t-storm blew through DCA and caused chaos to flights...took me 8 hours to get home to Chicago. So based on my original plan to skip the Friday run, it looks like I've done my last run before the race this weekend. Not my choice, but that's the way it is...

MattAaronson · July 13, 2011 10:30PM

@ Kim - I hear you on the dinners, they are the killer. I won't work out at a cost to my sleep so early mornings simply do not happen for me. It's either in the time between meetings and dinner, or it doesn't happen. Or sometimes late evening when I get to a city and/or if no dinner.

Btw I used to live not too far from Vernon, in Manchester. Years ago. Then 2 years in West Hartford. Is Rein's Deli (sp?) still around?

Cheers,
Matt

Shaughn Simmons · July 14, 2011 6:18PM

I have 4 kids am 43 (almost 44) and work in Corp America, so I either have to get it done in the morning or lose it for the day unfortunately..... Evenings are for kids/family.

Did my TT as well today. My PR is 6:38, Last test was 6:48, this morning got a 6:39! Totally surprised and happy. Was fearing a slowdown vs. last test.

Time	Mile	Pace
Pace	0:06:42	1.0	0:06:42
Pace	0:06:45	1.0	0:06:41
Pace	0:06:38	1.0	0:06:38
Pace	0:00:36	0.1	0:06:00
0:20:41	3.1	0:06:39

Third link below has the test. Disregard paces because unit was not calibrated correctly, however the times do represent 1 mile intervals because I did hit the lap counter exactly on each mile marker. 1^st mile (second lap) includes a .5 mile calibration attempt, however, I know the pace was right at 6:42 when I crossed the 1 mile marker. Problem with the other two laps is that I did not know where my pace was because of the calibration issues so just kept pushing, which I think helped me to pull the last mile at 6:38.

Last lap I honestly came within seconds of crapping my pants!

http://connect.garmin.com/activity/99073429 TT WU run

http://connect.garmin.com/activity/99073436 First Calibration attempt using GPS (not successful)

http://connect.garmin.com/activity/99073441 Second calibration + 3.1 mile TT

http://connect.garmin.com/activity/99073445 3^rd Calibration using GPS successful and run back home.

MattAaronson · July 14, 2011 11:50PM

Good work on the test Shaughn!

MattAaronson · July 14, 2011 11:54PM

ALL WORKOUTS COMPLETED!! NO MORE WORKOUTS UNTIL THE RACE!!

My last bike completed this morning. I did a slightly extended workout of 77 min. Disc wheel and 808 front were in full effect, although I did not use the aero helmet.

Check out the speed differential on the two first intervals southbound (into the wind) vs the intervals northbound!

Overall 26.16 miles in 1:17:26. IF of 0.84. http://connect.garmin.com/activity/99224765

Lap	Speed mph	Avg power	Norm power	VI	IF	Avg cadence	Avg HR	Max HR
Warmup
10' easy	17.3	158	168	1.06	0.679	79	118	134
11' with 3x3(1') @z4/5	17.6	199	212	1.06	0.854	83	130	147

3x8'(2') @z3 -- target 198-211 watts
10' @ z3+	20.5	223	223	1	0.897	87	141	150
8' @ z3+	20.7	224	225	1	0.908	88	147	153
8' @ z3+	24.6	231	232	1	0.936	90	151	160
9' @ z3+	23.7	225	225	1	0.906	89	149	156
9' @ z3+	25.4	212	211	1	0.852	91	143	150

OVERALL	20.4		208		0.84		136

I then traveled up to a weekend retreat that my company is having. There is a lap pool up here at the resort. A bit short at 20 yards but you do what you gotta do, right? I did the number of laps that I would have done in a 25 yard pool so my overall yardage and time came up quite short. But not the end of the world for sure.

Overall 1280 yards in 20:08. I took 1 min rest between each MS.

Paces:

Warmup 240 – 1:40

MS1: 6x120(30), 80 race pace / 40 easy – 1:34, 1:37, 1:36, 1:35, 1:34, 1:34

MS2: 8x20(15), odds sprint / evens easy

- odds: 1:15, 1:15, 1:15, 1:15

- evens: 1:25, 1:25, 1:25, 1:25

Cooldown 200 – 1:34

http://connect.garmin.com/activity/99227506

Shaughn Simmons · July 15, 2011 8:43AM

Matt, just an awesome job on the consistency with the plan bro! It's all about execution now. Go back and read the 4-keys - memorize he information/wisdom there.

Stick to your race plan. Will be thinking of you as you crush this one bro!

PR'd my swim test this morning!

Have a great weekend all!!

SS

kimmydct · July 15, 2011 12:00PM

Great job @ Matt & Shaughn!

@ Matt- Yup, Rein's is still there. I'm about a mile from there and right near the "Rail Trail" that goes through Manchester, Vernon, Bolton, etc. That is where I run, so I get a bit spoiled with flat, shady terrain but as an extreme NON-runner, that is all I can handle. Just trying to get the mileage in...

Got through the long run last night... 9mi. Knees are hurting a bit today, which is a new pain for me. Will skip the short run after the swim today.

Note to self, and everyone else: Go Lean (high fiber!) cereal as a snack in the afternoon before long run- bad idea!

MattAaronson · July 15, 2011 2:53PM

@ Kim - it's funny, back when I lived in Manchester it was a different phase of my life...literally 75 lb ago...I wouldn't have known about or appreciated a running trail anywhere...I was much more into Rein's Deli than running or endurance sports!!

kimmydct · July 15, 2011 3:55PM

@Matt- I hear ya! Many years ago, my idea of exercise was shopping. Crazy how things change, huh?

Swim done. 7 x 400. Mixed it up with some pull and kick sets to fight boredom. I really need a waterproof iPod!

Shaughn Simmons · July 16, 2011 11:04AM

3 hr ride, 15 minute run complete!

Entire workout (237 watts):

Duration: 3:03:41

Work: 2615 kJ

TSS: 196.6 (intensity factor 0.804)

Norm Power: 256

VI: 1.08

Pw:HR: 12.39%

Pa:HR: 0.69%

Distance: 62.304 mi

Elevation Gain: 1914 ft

Elevation Loss: 1951 ft

Grade: -0.0 % (-30 ft)

Min Max Avg

Power: 0 494 237 watts

Heart Rate: 82 163 147 bpm

Cadence: 31 225 81 rpm

Speed: 0 37.7 20.3 mph

Pace 1:35 0:00 2:57 min/mi

Hub Torque: 0 35 8 lb-in

Altitude: 520 772 629 ft

Crank Torque: 0 783 251 lb-in

Temperature: 80.6 89.6 83.6 Fahrenheit

kimmydct · July 16, 2011 11:25AM

3hr ride came up a bit short, which means I'm getting a little faster.... About 32.25mi in 2:34.

My Z4: 155-165bpm; Z3: 149-155bpm

Intervals
#1 (8') - avg bpm= 161
#2 (10') - avg bpm= 162
#3 (15') - avg bpm= 158
#4 (10') - avg bpm= 155
#5 (10') - avg bpm= 152
#6 (10') - avg bpm= 154
#7 (10') - avg bpm= 156

Remainder of ride @Z3- 48mins, avg bpm 146

Pretty pleased with the ride, although I can't help but feel like I should be riding more based on mileage vs. time since I'm a bit slower than most. I'm estimating that my HIM bike split will be in the 4-4.5hr range and want to make sure I'm prepared. Any thoughts?

Shaughn Simmons · July 16, 2011 4:12PM

@Kim, looks great! Well done! Don't worry about the mileage, focus on hitting the intervals and the time if possible. Get some rest!

MattAaronson · July 18, 2011 5:03PM

No training reports from this weekend b/c it was race day!
It was my first HIM and it was a great race.
I'll post full report later in the week when I have time to write it up.
Cheers!
Matt

Jully 11

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