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View albumSarasota Hokie
February 19
February 18
- 2h 02m 13s
- 34.79 miles
- -----
Progressive Aerobic Benchmarking: OK ride. I delayed getting out the door and as a result the Legacy Trail was crowded. It didn't help that they had a portion of a 10K running race on it as well. Anyhow, did 2x intervals measuring AeT (120bpm) and LT (130bpm). Each was 15 min. in duration. Results were (average HR, speed):
1st AeT(120): 122, 17.8
2nd AeT(120): 118, 18.0
1st LT(130): 129, 19.7
2nd LT(130): 131, 19.4
Rest of ride was just Easy WU and CD.
hrTSS: 119
- 30m 01s
- 3.33 miles
- -----
Steady Transition Run: HR started to shoot up there at the end. I think I was not hydrated. I only took a couple sips of water on the bike and I didn't drink anything between or during the run. Gotta pay attention to this stuff. Run felt slow. 9.25:.75 Run/Walk.
rTSS: 49
February 17
- 1h 07m
- 3000.00 meters
- -----
PC 50's: 1,000 Easy building to Steady, every 4th breast. 40x50 MS:
•16x50 as 1 Fast, 3 Steady (x4) on 5 sec. RI.
•12x50 as 1 Fast, 2 Steady (x4) on 10 sec. RI.
•8x50 as 1 Fast, 1 Steady (x4) on 15 sec. RI.
•4x50 as all Fast on 20 sec. RI.
Estimate on swim time again (I got to get a battery for my watch this weekend). Good swim. Those last 4x50's hurt but they were on long RI's. It wasn't that long again that I absolutely hated this particular workout. Unable to finish it. Today I came out of the pool feeling pretty good.
swimTSS: 61
- Walking
- 22m
WU
February 16
- 1h 00m
- 18.00 miles
- -----
Big Gear (3x8 Main Set): On the spinner at the gym. It was late and my legs were a little trashed from yesterdays run so I cut this short. Did 30 min. of WU then 3x (8 min. Big Gear Mod-hard, 2 min. Recovery).
tTSS: 70
- Walking
- 22m
WU
February 15
- 1h 20m 03s
- 9.16 miles
- -----
Tempo Run (70 min MS): Good run. MS was suppose to be 60 min. but I extended it to 70 min. rather than running strides at the end. 1st 10 min. as 9.25 Easy, .75 Walk. Then did 7x (3 min. Steady, 3 min. Mod-Hard, 3.25 min. Steady, .75 Walk). Results per 10 min, interval were (average HR, pace):
139, 9:48
137, 8:33
139, 8:23
141, 8:27
143, 8:33
143, 8:47
143, 8:49
145, 8:43
Did the entire run on RPE, never looked at HR. Decoupled a bit there at the end but not bad at all. Aerobically I felt super the entire run.
rTSS: 143
- Walking
- 22m
WU
February 14
- 45m
- 13.50 miles
- -----
Aerobic Ride: Had to do this on one of those sit down bikes (not even a spinner). Not real happy with my gym. Couldn't even do my run on a treadmill because the 2 new ones are broken and the others were occuppied. If it wasn't for the pool and the fact that I can pretty much get a lane anytime I go there I would drop them in a heartbeat. Just worked up my sweat.
tTSS: 45
- 15m
- 1.60 miles
- -----
Easy Transition Run: Outside of the gym running around the parking lot. Didn't even take my Garmin because I thought I would do this run on a treadmill. Did I say I was pissed with my gym?
tTSS :15
- 50m
- 2200.00 meters
- -----
1K Continuous: 400 every 4th breast. 4x100 odds breast. 4x50 odds breast. 200 Easy. All of the above on 10 sec. RI. 1K continuous starting on Easy and lifting to Steady as swim progressed.
Nice relaxed swim. Again, an estimate on time. Stroke felt good today, especially the pull.
swimTSS: 43
- Walking
- 22m
WU
February 13
- 30m
Strength Training, Base
- Walking
- 22m
WU
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2000 TT: 500 Easy, odds breast. 4x100 Descend. 4x75 as 25 Build, 25 Steady, 25 Easy. 4x50 Fast. 100 Easy, odds breast. All of the above on 15 sec. RI. 2,000 Best Effort.
Didn't think I would make it through this swim. During the WU 500 I almost threw the towel in. Felt like I had zero energy. Stuck with it and felt better and better as I went along. Still no watch so this is an estimate on time. Ended up being a good swim.
Only one swim down on the entire plan todate. Done 16 of 17 and it has made a big difference in my swim endurance. Finally my swim is getting back into shape. There are some that advocate just dropping the swim in the off season and easily picking back up where you started months later. I don't buy it - that doesn't work for me. It has taken me a long time to get my swim endurance back to where it once was. No more extended swim layoffs in my future.
swimTSS: 75