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View album1st things 1st...
July 29
July 28
- 55m 34s
- 14.60 miles
- 15.76 Mi/hr
Recovery ride
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Easy spin to water town and back to losen up the legs for tomorrow
- 52m
- 3000.00 yards
- 01m 43s /100 yards
WU: 400E, 100 buoy, 6x50 drills
MS: 2 x 300 on 3:55 (30")
3 x 200 on 2:35 (25")
5x100 on 1:18 (20")
6 x 50 on :35 (15")
CD: 200E buoy
July 27
- 1h 21m 28s
- 20.73 miles
- 15.26 Mi/hr
recovery ride
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Entire ride (117w):
Duration: 1:21:29
Work:558 kJ
TSS:35.7 (IF 0.519)
Norm Power:135
Min Max Avg
Power:0 404 117 watts
Cadence:28 114 86 rpm
Speed:2.4 28.7 15.6 mph
July 26
- 44m 40s
- 7.08 miles
- 06m 18s /Mi
10 min at steady zone 2 (7:20 pace)
30 min at HIM pace minus 10 seconds (6:20 pace)
5 min cool down zone 1
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Run #s
10 min - 1.43 miles > 7:11 pace
33:14 min - 5.3 miles > 6:16 pace
5 min at 8:30 pace
- 50m
- 3000.00 yards
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WU: 400E, 6x50 drills
MS: 3x100 on 1:15 (15"), 50K
2x200 on 2:30 (20"), 50K
3x100 on 1:15 (15"), 50K
2x200 on 2:30 (20"), 50K
3x100 on 1:15 (15"), 50K
200E
150 kick all out
heading to the pool after almost a 2 week break and I am still not feeling it... uugghhh, I hope I can get my swim groove back because I need it to hopefully become faster at some point in my life
Had to cut my swim 500 Yd short cuz the water temp was crazy hot. I drank TWO bottles of gatorade on 50 min cuz my mouth was super dry and I swear I could feel the sweat coming out of my skin. Anyway it was challenging but fun (I think ;)))
Holly Sh*t! I just saw the final entry list for Timberman and it is going to be a SUPER competitive field!!! I think I just throw up in my mounth a little, LMAO! Not that I was planning to be up there with those guys (yet) but I will definetly have to work my a$$ off to shoot for a top 30, maybe 40?
July 25
- 4h 26m 07s
- 83.40 miles
- 18.80 Mi/hr
Power-Tap #1:
Duration: 1:00:09
Work: 587 kJ
TSS:53.7 (IF 0.732)
Norm Power: 190
Distance: 19.646 mi
Min Max Avg
Power:0 422 163 watts
Cadence:29 113 87 rpm
Speed:4.8 38.3 19.6 mph
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Entire ride (164w):
Duration: 4:26:07
Work: 2601 kJ
TSS: 235.6 (IF 0.731)
Norm Power:190
Min Max Avg
Power:0 473 164 watts
Cadence:28 114 91 rpm
Speed:0 38.3 18.8 mph
July 24
- 40m
- 5.35 miles
- 07m 28s /Mi
Easy/steady run @ 7:30 pace
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I did a bad work drinking gatorade before the run and it was very hot and humid and I felt like sh*t to the point that I had to stop. rest a bit, drink some water and finish up >>> ALWAYS prepare for your workouts!
BIG congrats to my LP guys Heidi hdhtri, Cory Cflashner and Wendy irongirllakep for kicking major tail at the race. Heidi had a PR in the toughest IM in the US by more than 15 min (plus she was the fastest female BTer!). Cory finished his 1st IM ever on 11:19 hrs an amazing time and also the fastest male time for BTers. Wendy finished her 1st IM ever on 13:45. Good job guys, I am very proud :)
July 23
- 3h 15m
- 64.27 miles
- 19.78 Mi/hr
long steady ride with 1 hr at HIM pace and 50 min at HIM - 20 watts
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Power-Tap #1:
Duration: 50:29
Work:653 kJ
TSS:62.2 (IF 0.86)
Norm Power:224
Distance: 18.254 mi
Min Max Avg
Power:0 463 216 watts
Heart Rate:132 175 161 bpm
Cadence: 32 133 97 rpm
Speed:3.3 37.5 21.7 mph
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Entire ride (181w):
Duration: 3:15:03
Work:2105 kJ
TSS:198.3 (IF 0.783)
Norm Power:203
Distance: 64.274 mi
Min Max Avg
Power:0 463 181 watts
Heart Rate:82 181 148 bpm
Cadence: 30 141 94 rpm
Speed:2.3 37.5 19.78 mph
- 30m
- 4.28 miles
- 07m /Mi
steady run (low zone 2) in the eve
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Race Simulation
MS: the main set is a 3 hour bike. Mostly steady high Zone 2. Do add 2x30min at goal HIM pace off of Watts or HR/PE. The last 20min should be easy Z2 as you head home.
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BIKE #Entire ride (171w):
Work: 1933 kJ
TSS: 166.6 (IF 0.728)
Norm Power: 189
Distance: 60.97 mi
Min Max Avg
Power: 0 477 171 watts
Cadence: 29 124 95 rpm
Speed: 0 37.8 19.4 mph
Torque: 0 339 61 lb-in
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Power-Tap #2:
Duration: 52:25
Work:642 kJ
TSS:59.3 (IF 0.824)
Norm Power:214
Distance: 18.936 mi
Min Max Avg
Power:0 381 204 watts
Cadence:32 113 98 rpm
Speed:7.8 37.8 21.7 mph
Race Simulation
Run#1 the workout starts with a 45min easy run. This is to put a bit of "fatigue" into the legs before you venture out on the bike. The pace for this should be easy. Near marathon pace.
Actual # > 6.13 mile, 41:43 at 6:48 pace
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Run #2: this is a 45min run off the bike. Do a quick change, grab some hydration and head out. The first 30min should be near the pace of the first run. Easy. For the last 15min, pick up the pace to your goal HIM pace and hold to the finsih.
Actual #s 5.02 mile, 35 min at 6:58 pace
RUN#1: it was faster that I was shooting for! My HR isn’t working and my pace pod is off so what I thought was an easy pace it ended up been a lot faster. (Original goal to keep pace at 7:15—7:20, actual 6:48). Temp was VERY hot (90+) and very humid. I didn’t do a good job before starting this HARD session day as I didn’t hydrate as I normally do, hence I think coming back from that run I was already on hydration deficit for the bike. I don’t have my fuel belt with me so I couldn’t bring Gatorade and I had to drink from the water fountains along the running path on the Charles (not many though). Quick transition, drank some Gatorade, took half salt tablet and a hammer gel and I was off to the bike.
BIKE: Race simulation. Instead of doing 2x30 at HIM pace I did 1 hrs straight at HIM pace. The temp was around 90+, very F---ing humid and windy! I guess the best scenario for training as it was tough as hell. I had to do 3 quick pit stops to make sure I was drinking enough. I definitely pushed to hard on the 1st run as I could feel my legs like sore it was a weird feeling. Anyway, I knew I was pushing harder than I normaly would during a HIM race but I was testing how bad that could affect my run. My watts goal was 220 avg, NP 230 for the HIM pace. Nutrition was Gatorade (3 bottles) and 20 oz of perpetuem. 3 hammer gels 1 each hour and . salt tablet a . potassium tablet per hr. while heading back home for the 2nd run I was already VERY hot and I was expecting to have a tough run.RUN#2: uuugghh!!! It is the best way I can describe it. Getting back from the bike I was already VERY hot so I decided to change clothes and drink some cola. Again since I don’t have fuel belt I brought a bottle with me with cola. Right of the bat when I began running I could feel I was over heating (or something) although my legs were feeling good. Around 10 min into the run I made it to a water fountain and stop to cool myself down pouring water in my shirt and face but it wasn’t working. I kept going but I was super hot and I was getting dizzy. I head back to cross through the water fountain again and stopped again to pour more water and attempt to cool down. Anyway kept running and picked up the pace to my HIM pace but at that point I was just insanely hot and began getting dizzy so I stopped at 35 min cuz I didn’t wanted to risk some sort of heat illness.
AFTER workout >> bottle of recoverite, 20 min stretching, COLD shower and PIZZA for recovery… I could have done a better job before the workout and start earlier (I started at 10 AM) so I made the session harder that it should have been...