Monday
After a rather meh week in Orlando, I returned and the demons of air travel kicked my ass for a couple of days. I ran 2 days in a row over the weekend, felt hobbled like an old man, and took the day off on Monday to get over myself. Felt stuffy and lame.
Tuesday
slightly less stuffy, slightly less lame. Managed to get to the pool for 45 minutes. Put on the FistGloves and swam 500 easy. Scary thing was that my stroke rate was the same as when I didn't have them on last time: yikes! I took them off, and felt massively powerful. Also immediately massively tired. Still got some gunk in the lungs, apparently.
I've got to get back down with the FistGloves. I felt incredibly connected (until I got tired, that usually took 100 yards) all the way from my fingers to my core. It was a groovy feeling. Unfortunately, I didn't swim long enough to get high from the chlorine. Next time!
Wednesday
speedwork:
6x400, 2x200, 1 mi warmup, 4.5 mi total.
avged 5-6 min on 400s, 4-5 min on 200s. Felt pretty speedy after the first couple.
Thursday
5 miles, ran hard after 2. 8:30-7:56 for the last 3.
Friday
Swimming, did 5x100 warmup with fistgloves, then a 50-250 progression w/50 breast breaks.
Noticed I'm almost swimming as fast with gloves as without. The twisting/driving motion, originating from hips, has come a long way. now I just need more endurance.
Saturday:
rode 26.5 miles, MI loop, 1:26. First lap @ 19.2 mph, hill up and over @ 15mph, 2nd lap @ 18.5 mph, 18.5 avg total. Pushed pretty hard, think I need to focus on spinning more. Felt like I was grinding.
Sunday:
34 miles, 3000 feet climbing, Eastside hill ride. Felt pretty dead from yesterday. Definitely slower than yesterday. Next weekend lets frontload the longer ride so that the intensity is maintained longer, then recover with a flatter second day ride. I don't have back to back hard rides in me right now.
Sunday, May 22, 2011
Monday, May 16, 2011
WTF? Training lately, 4/17 - 5/16
Wow, almost a month has gone by, without me writing about it. Thankfully I've got the Garmin to refer back to, although that doesn't track my swimming.
First things first: I signed up for the seafair olympic triathlon, because the rock n tri olympic distance was way too expensive to register for! The seafair oly tri has a short bike and a long swim, so not exactly my cup of tea. But it'll be the first of at least 3 tris this summer, need to pick the other two out. I know that Lake Meridian will be one, trying to triangulate the other one.
Secondly: I've been fighting a battle with food, and losing. Partly because I've been travelling -- spent the last week in Orlando, and stayed at a resort which literally had zero access to running. Partly because I'm a pig, and a bored one at that. And Partly because I've been working pretty hard.
Third, this is the fucking coldest spring in 60 years. It was 45 degrees and blowing today, May 16. Fuck that shit. Definitely hard to get out and ride when it's pouring rain.
Here is a recap of the last month:
Tues 4/19
Track workout.
Warmup, then Maff test. made 1.86 mi, @ 8:04 pace, keeping HR @ < 157. 2x400 - 6:05, 5:49 2x200 - 4:$5, 4:59 Warmdown .25 mi. Not really getting in the groove of speedwork yet Wed 4/20
swam,not sure how much.
Dentist appt.
Thurs 4/21
Ran 7 miles, 9:01 mi/avg. 1180 feet climbing/descending Short loop up Country Club hill. Felt decent, pace picked up past 2 miles, then hit hills.
Sat 4/23
Ran 9 miles, 9:20 pace. Long enduro run. 2200 feet climbing/descending. 5 miles under 9 minutes, 4 miles over (including first 3, didn't feel too good before mile 3)
Sun 4/24
Biked 26.22 miles, 1:28, 17.8mph avg speed, 3037 feet climbing.
Tues 4/26
2.11 miles, warmup, then leg weights.
Single leg squats and kettlebell lifts.
Wed 4/27
7.5 miles, lactate threshold test. 3.79 miles warmup,
10 minutes at TT threshold,avg HR 157.
20 minutes at TT threshold: avg HR 165.
With this knowledge, I have established the following training zones:
Run Zones
Zone 1 Less than 85% of LTHR = 140
Zone 2 85% to 89% of LTHR = 147
Zone 3 90% to 94% of LTHR = 155
Zone 4 95% to 99% of LTHR = 163
Zone 5a 100% to 102% of LTHR = 168.3
Zone 5b 103% to 106% of LTHR = 174.9
Zone 5c More than 106% of LTHR = aack!
Bike Zones
Zone 1 Less than 81% of LTHR = 133
Zone 2 81% to 89% of LTHR = 147
Zone 3 90% to 93% of LTHR = 153
Zone 4 94% to 99% of LTHR = 163
Zone 5a 100% to 102% of LTHR = 168.3
Zone 5b 103% to 106% of LTHR = 174.9
Zone 5c More than 106% of LTHR = aack!
4/30
biking, 26.69 miles, 1:25:54, 18.6 mph, 3000 feet avg 142bpm, Zone 2
5/1
biking 36.11 miles,The Eastside HillClimbing fest, 15.9 mph avg, 3776 feet climbing, 133bpm, Zone 1
5/5
running, 4 miles, 'hard' pace, just felt like running hard. Hilly run, kept HR in low Zone 4 the whole time.
5/7
running, 7 miles, 9:34 avg. Took it easy, felt kind of spanked today. avg HR 143, just into Zone 2
5/14
after a week of sitting in Orlando being air conditioned, drinking, and getting fat, I got back to sunny (not!) seattle and ran a little bit.
8.7 miles, 8:52/mile. 1421 feet climbing avg 156 HR, low Zone 4
5/15
4 miles, in the rain, running easy, 10:23avg, zone 1, avg 126bpm, Zone 1
First things first: I signed up for the seafair olympic triathlon, because the rock n tri olympic distance was way too expensive to register for! The seafair oly tri has a short bike and a long swim, so not exactly my cup of tea. But it'll be the first of at least 3 tris this summer, need to pick the other two out. I know that Lake Meridian will be one, trying to triangulate the other one.
Secondly: I've been fighting a battle with food, and losing. Partly because I've been travelling -- spent the last week in Orlando, and stayed at a resort which literally had zero access to running. Partly because I'm a pig, and a bored one at that. And Partly because I've been working pretty hard.
Third, this is the fucking coldest spring in 60 years. It was 45 degrees and blowing today, May 16. Fuck that shit. Definitely hard to get out and ride when it's pouring rain.
Here is a recap of the last month:
Tues 4/19
Track workout.
Warmup, then Maff test. made 1.86 mi, @ 8:04 pace, keeping HR @ < 157. 2x400 - 6:05, 5:49 2x200 - 4:$5, 4:59 Warmdown .25 mi. Not really getting in the groove of speedwork yet Wed 4/20
swam,not sure how much.
Dentist appt.
Thurs 4/21
Ran 7 miles, 9:01 mi/avg. 1180 feet climbing/descending Short loop up Country Club hill. Felt decent, pace picked up past 2 miles, then hit hills.
Sat 4/23
Ran 9 miles, 9:20 pace. Long enduro run. 2200 feet climbing/descending. 5 miles under 9 minutes, 4 miles over (including first 3, didn't feel too good before mile 3)
Sun 4/24
Biked 26.22 miles, 1:28, 17.8mph avg speed, 3037 feet climbing.
Tues 4/26
2.11 miles, warmup, then leg weights.
Single leg squats and kettlebell lifts.
Wed 4/27
7.5 miles, lactate threshold test. 3.79 miles warmup,
10 minutes at TT threshold,avg HR 157.
20 minutes at TT threshold: avg HR 165.
With this knowledge, I have established the following training zones:
Run Zones
Zone 1 Less than 85% of LTHR = 140
Zone 2 85% to 89% of LTHR = 147
Zone 3 90% to 94% of LTHR = 155
Zone 4 95% to 99% of LTHR = 163
Zone 5a 100% to 102% of LTHR = 168.3
Zone 5b 103% to 106% of LTHR = 174.9
Zone 5c More than 106% of LTHR = aack!
Bike Zones
Zone 1 Less than 81% of LTHR = 133
Zone 2 81% to 89% of LTHR = 147
Zone 3 90% to 93% of LTHR = 153
Zone 4 94% to 99% of LTHR = 163
Zone 5a 100% to 102% of LTHR = 168.3
Zone 5b 103% to 106% of LTHR = 174.9
Zone 5c More than 106% of LTHR = aack!
4/30
biking, 26.69 miles, 1:25:54, 18.6 mph, 3000 feet avg 142bpm, Zone 2
5/1
biking 36.11 miles,The Eastside HillClimbing fest, 15.9 mph avg, 3776 feet climbing, 133bpm, Zone 1
5/5
running, 4 miles, 'hard' pace, just felt like running hard. Hilly run, kept HR in low Zone 4 the whole time.
5/7
running, 7 miles, 9:34 avg. Took it easy, felt kind of spanked today. avg HR 143, just into Zone 2
5/14
after a week of sitting in Orlando being air conditioned, drinking, and getting fat, I got back to sunny (not!) seattle and ran a little bit.
8.7 miles, 8:52/mile. 1421 feet climbing avg 156 HR, low Zone 4
5/15
4 miles, in the rain, running easy, 10:23avg, zone 1, avg 126bpm, Zone 1
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