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Week of August 8
This is a strange week for me. On one hand I'm in week #8 of the HIM plan training for Vegas on Sep 11. My approach is supposed to be to "train through" Steelhead this weekend, omitting only the long Saturday ride. On the other hand I have a ton of business travel this week to Brazil and the East Coast, so there will be a lot of missed workouts and bad sleep.
So I will "wing it"...I'll get in as many runs and swims as I can on the road -- which, looking at my calendar, may be none -- and ride when I get home on Thursday.
So today I took advantage of being in Chicago and did an "aqua-brick"…the HIM week #8 swim workout plus the 30 minute run specified in the taper week #12 of the plan.
The swim felt pretty good although I only beat my time from the identical June 13 workout by 27 seconds overall. I guess the good part is that most of the parts that I did better on June 13 were the W/U and C/D, not the actual main sets!!
Overall 3400 yards in 56:17. Took 1 min bonus rest between each MS and did the 100's on the 2:00 SI for ease of tracking. http://connect.garmin.com/activity/105026855
Paces:
Warmup 400 – 1:47
MS1: 8x100(15), 50 sprint / 50 easy – 1:33, 1:33, 1:34, 1:34, 1:34, 1:34, 1:35, 1:35
MS2: 5x200(20), negative split – 1:38, 1:38, 1:38, 1:35, 1:38
MS3: 3x300(30), last 100 hard – 1:39, 1:41, 1:40
Cooldown 300 – 1:45
The run was pretty painful. I really wanted to bag it but I hadn't run since Thursday and there's no guarantee I'll find time to run in Brazil and DC this week. So I gutted it out for 30 painful and humid minutes, with stops at every water fountain that was not during an interval. I did the taper week run of 3' intervals at z2, although I ended up running them all at a pretty fast z4. I also ran the warmup really fast, not sure how that happened but I just sort of did.
Overall 4.52 miles in 31:01, avg 6:51 pace. Elapsed time 38:26. http://connect.garmin.com/activity/105026015
Z2=7:19, z3=7:01, z4=6:53
Warmup: 10' @ 6:46
4x3'(1') @z2: 6:39, 6:41, 6:31, 6:35
(recoveries: 7:54, 7:34, 7:30, 7:08)
"Remainder" 3' @ 7:02
Now at ORD for a long overnight flight southbound…
Cheers!
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today I did the bike w/o and only the w/u and main set, so short the 80 mins, but I hit all my Z4s - 8', 12', 15' - felt great. In fact, I am hitting my max Z4 often.
no run - board retreat at work today, so full on.
Looks like our tour to Versailles in May is going to fall through - not enough funding. Poop.
@Matt - falas Portugues? Morai no cidades de Recife, Maceio, Aracaju y Salvador 2 anos.......
Jane, way to hit the marks! Keep doing that and we're going to see and FTP increase out of you come test day!
Matt- Sounds like you'll manage the improvising fine. Travel really puts a monkey wrench into training, but the way I look at it... I can't afford triathlon if I don't have a job.
Spin - Run tonight. Lots o' rain here so I did 1 hr. spin class. (OK, 53 mins) Avg bpm 146. (High Z2 for me) I just let HR monitor go the whole time so it was probably more like alternating Z4 & 5 w/ Z1/2 "rests".
run on treadmill: 1 mi at 10:00 pace, .85 mi @ about 11:45 pace. 20 mins total.
Yikes!! Not exactly ideal taper-week behavior.
My goal was to lose 3-5lbs by Friday and I just really threw a monkey-wrench into that plan.
Strict calorie vigilence for the rest of the week...PERIOD.
Well after eating massive amounts of beef last night I managed to sneak in a run before heading to the airport. It was actually a reasonably tough run and my HR was pretty high…not sure why. Again I did the taper week run of 3' intervals at z2, and again I ended up running them all at z4.
Overall 4.90 miles in 34:00, avg 6:56 pace.
Z2=7:19, z3=7:01, z4=6:53
Warmup: 10' @ 7:08
3x3'(1') @z4: 6:36, 6:29, 6:37
(recoveries: 7:40, 7:59, 7:41)
"Remainder" – 8' @ 6:53 (z4), 4 @ 6:52 (z4)
So another Garmin map for my collection: http://connect.garmin.com/activity/105524410
Now a long overnight flight, and perhaps I'll be able to sneak in a run or swim tomorrow after I land…
Swim tonight:
18 x 100 w/ 50 sprint/50 easy
My 50 sprints were mostly :50 (last few more in the :53 range) Felt easier to go faster though for the sprints and felt smooth.
10 days to goooooo......
@ Matt - tried to click on your link to see you in Brazil but no joy......says page error. Agree with Kim, lot's of beef to process - wish I was there processing it with you
@Kim - getting close, way to stay consistent - big payoff for that.
@ Jane - how'd the vdot test go for you?
connect.garmin.com/activity/105643469
Last long run for me!
6 miles. I did splits and walked 30 secs. in between.
1- 10:55
2- 10:51
3- 11:04
4- 10:28
5- 10:33
6- 9:55
Love the gravitational assistance on the way home!
Overall 1500 yards in 23:53. Pretty consistent splits. http://connect.garmin.com/activity/105814107
W/U 400: 1:41
10x100 on the 2:00 SI: 1:32, 1:32, 1:31, 1:33, 1:33, 1:33, 1:34, 1:32, 1:33, 1:32
C/D 100: 1:40
@Shaughn, try the link now, it should be working
Cheers!
@ ;Matt - very cool to see you in Brazil - very cool to run sub-7 minute paces with a system full of beef as well.
@ Kim - Miss consistency - nice 10K below!
Went to bed late last night worrying about a few things, got up early and cut the swim short to 2,200M.
Had my Wheel Builder covers installed over my 303 so that I can use my PT during tomorrow's Century ride. I run a 404 up front and do own a ZIPP solid disc wheel but that would mean no PT. Riding with a neighbor tomorrow so not sure what the pacing will be like but the temps are forecast to be 100+ and humid by afternoon....
docs.google.com/leaf
The bike doesn't look that sexy compared to all the cool stuff out there today but I find that the rigidity, which the titanium frame offers, ensures almost all of the power is transferred from the crank to the bank wheel vs. losing some in the flex of the bike....bike is almost 8 years old...
SS
@Shaughn- ouch, that sounds like some tought conditions to ride. We're having a spell of perfect weather so I'm looking forward to my ride tomorrow.
1/2 RR Swim today. I decided to make it a swim test since the distance was about the same. 19:27 for 1000m. My last one was righht around 20:00 so abiout :30 improvement.
Short run 2 x 1/2 mile z4 on treadmill 6.2-6.5mph. Nothing exciting....
I think I'm going to try a square of dark chocolate before all of my workouts going forward... what do you think?
2.5hr. Z1/2/3 ride today. Avg bpm 133. I just let HR monitor go and tried to ride easy. A few hills made it challenging but took it easy on flats/downhills. 31.8mi/1,974 ft.
http://ridewithgps.com/routes/636780
Felt a little "wobbly" on some of the downhills with my new race tires.... Wasn't expecting that and don't really like that feeling cuz I like to fly on the downhills. (And I need to in order to make up time from the hills) Any advice to feel less "wobbly"?
Run:
10min Z4: .95mi - 153bpm
10min Z3: .90mi- 151bpm
Didn't get the zones exactly but close! Off tomorrow!
@Matt - hammer those boys hard bro and represent - I know you will! Good luck!
@Kim - vey nice stats K, keep moving forward!
Below are my stats from yesterday’s Century ride. Needless to say, I was moving slow out of bed this morning. The joule (Power Tap) starts and stops with the bike, so it is most accurate. I had a flat at about mile 50 or so on the front. I ripped it off and changed it in about 3 minutes while number two and three passed me. However, they could not hold for the full distance and I passed them again about mile 65. Forgot to stop the Garmin when I had the flat for a few minutes then forgot the restart it for a few miles after I took off while I hunted the two guys down, so don’t look at the time /speed on the Garmin too much…. .757 IF for 5 hours, 3,835 calories, 287 TSS (277 is about my max for an IM and still being able to run) ……………….
@Matt- Looking forward to hearing about your race... I heard the swim was canceled...
I'm working hard today.... resting.