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View album1st things 1st...
March 13
March 12
Ready for my 1st unload day. On the schedule I have just a mid distance swim and that's it :)
12:00PM - uuuggghhh I have zero motivation to go to the pool, and I am hungry and I have lots of work to do. I am going to skip it although I am very upset about the fact it is my 3rd straight day without a swim *sigh*. I'll do an easy recovery ride later on and swim for sure the next 6 days! ok I need to relax and breathe in, breathe out :)
8:20PM - afer work I took a power nap and I just ate dinner hence this tunred into a day off. I was just feeling drained and tired but I think it was also because I didn't have a good night of sleep. Oh well, I'll go to bed early and hopefully be good to go tomorrow.
March 11
- 1h 29m 07s
- 12.66 miles
- 07m 02s /Mi
Focus: Long run
all easy pace run (Z1), finish with 5 min at 10K pace (Z4)
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Run #s
11.73 Mi, 1:23:49 hrs, 7:08 pace 146 HR avg
0.93 MI, 5:22 min, 5:46 pace 173 HR avg
March 10
- 2h 43m 10s
- 47.60 miles
- 17.50 Mi/hr
Focus Long steady ride
add 40 min at GP (200-210 watts)
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Entire workout (159 watts):
Energy: 1546 kJ
TSS:130.5 (IF 0.694)
Norm Power: 177
VI:1.12
Min Max Avg
Power:0 402 159 watts
Cadence:21 120 91 rpm
Speed:2.2 32.2 17.5mph
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interval #s
40 min at 200 watts, NP 205, 21.5 mph, cad 96
- 20m
- 2.82 miles
- 07m 05s /Mi
Focus: transition run
all easy pace
March 9
- 30m
- 8.09 miles
- 16.18 Mi/hr
Focus: steady
quick spin before run
Entire workout (163 watts):
Norm Power:170
Cadence: 96 svg
- 30m 09s
- 4.30 miles
- 07m /Mi
Focus: easy
Transition run
- 48m 51s
- 3000.00 yards
- 01m 37s /100 yards
Focus: steady swim (with drag suit)
WU: 500EZ, 200K
TR: 6x50 drills/swim
MS: 7x200S (R:15)
400 as 150S/50H
CD: 200 buoy
10:00AM - this AM work was crazy but it is better now. It seems the temp will remain cold for this eve and yet again Ill have to run with better cold. I hope it is not as cold as last night otherwise my ho-ho will freeze! :) I am not feeling super energetic as I should for a Friday so I’ll do both my swim and run easy easy… HAPPY FRIDAY!
1:30PM - Nice swim! Nothing special really but it was the 2nd day I was using the drag suit and I already swam a bit faster than yesterday. IOW while yesterday I was around 5 second slower at Steady pace today I was only 2-3. I felt very comfortable swimming and again the extra drag made me focus on my form. I can tell I had to use a bit more strength to propel myself through the water cuz my lats are definitely more tire than usual. That just shows how you can work on your strength while doing specific sessions (Did you hear that ST fans :))
8:00PM - Since the legs were a bit stiff I decided to do a quick 30 min spin at steady pace to losen'em up and then do an easy pace transition run. The transition only took me around 2-3 min, not bad considering I had to bundle up because of the cold weather. I felt great and the run was actually faster considering the avg HR, wicked cool! So far the weather is looking good for a long ride but I think I’ll also do an early long swim.
March 8
- 33m 54s
- 4.81 miles
- 07m 03s /Mi
Focus: HIM pace >> changed to easy/steady due to cold tempertaure
- 49m 43s
- 3000.00 yards
- 01m 39s /100 yards
Focus: Mid distance & strenght
Swim done with drag suit
Warm-up:300 Swim, 200 Kick, 200 Pull
Transition Set: 6x50 drill/swim
Main Set:2 x 300S (R: 20)
4 x 200S (R: 15)
450 as 100S/50M
Cool Down:150 Easy
1:30PM - swim went ok. I used my drag suit for the 1st time and even though I did swim slower just trying to overcome the extra drag I didn't feel like I was killing my arms/back/shoulders. In fact the extra drag made me very aware it and made focus on been as efficient as possible while propelling my body through the water. I was like 5 seconds slower at the same pace when swimming with regular swimming suit.
6:30PM - well my run goal pretty much got screwed up. originally my planned called for a 20 min easy run and 20 min at HIM pace (6:10min) but between the temperature at 14F (feels -3), wind at 20mph, and legs still a bit tired from the 10K, well I couldn't do it. After 18 min of easy run I pushed up the pace to 6:10s but I just didn’t have it to hold the pace, I was very cold, I could get into a rhythm and blah blah blah… I ended up running to hard for an easy run and too easy for a HIM pace *sigh* Oh well, I least I am back in where is it nice and warm :)
March 7
- 49m 45s
- 7.08 miles
- 07m 01s /Mi
Focus: Middle distance easy pace (Zone 1) with 3-5 min at Marathon pace (Zone 3)
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Run #s
46:46 min - 6.58 Mi, 7:06min pace, 148 HR avg
2:59 min - 0.5 Mi, 5:58 pace 162 HR avg
- 46m 45s
- 3000.00 yards
- 01m 33s /100 yards
Focus: HIM Time Trial
WU: 500 EZ, 4x50M/H
MS: 2000 yds at HIM pace (around 6:40 per 500s)
CD: 300EZ
Total: 3000
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Actual #s
2000 yds on 27:00 min or 1:21 per 100yds
avg per 500s - 6:45min
8:30AM - It is Wednesday which means two more day for the weekend :) The legs are a bit 'edgy' from the tempo session yesterday and of course the 10K race 48 hrs before. Today I'll take it easy on them, I'll have a swim and easy/steady run and I won't do my marathon pace run until tomorrow PM so I can have at least 46 hrs between moderate/hard sessions.
2:00PM - Well the swim went REALLY well. It is the 1st time in the year I do a HIM time trial (2000 yds straight) and even though I was a bit behind of my goal pace I felt GREAT all the time. I never felt like my swim was breaking down or that I was pushing myself hard, in fact I felt like I was cruising all the time. I did use my new Finis Tempo trainer, which basically is a tinny device you place on your goggles and ‘bips’ every so many seconds so you can time your stroke and swim with rhythm. OH MY GOD, that thing is awesome!
The idea is to achieve the greatest distance per stroke (DPS) but at the same time do so every set time(frequency) which adding both together should give you faster swim times. Right off the bat I realized that when I breathe on my left side I was spot on with the rhythm but when breathing on my right I glide more (slowing me down) and I was out of sync rushing to make the ‘bip’. (FYI, when swimming easy I breathe every 3+ strokes but when swimming tempo or hard I do it every other stroke like I do on races) As soon as I got both sides at the same paces I was swimming 1:20 per 100 yds stroking every second and feeling rather comfortable.
What I normally do is to swim 10 laps (500s) and hit the lap button while still swimming to record the time and start counting again to avoid miscounting laps. That way I can analyze my swim after and see if I slowed down at some point. In past weeks I’ve been doing 1500 yds TT (Oly distance) and so far I usually swim faster the 1st 500, then slow in the middle and swim at my goal pace on the last one. Today, using the tempo trainer I set it up to bip every 0.95 seconds as a try out because I am learning how to use it, but I clocked 6:45 exactly every 500s.Next week for my 1.5K TT I'll set it up at a faster tempo and see how it goes, but so far I can see this little gyzmo helping my stroke timing a lot, hence making me swim faster!
8:30PM - nice mid distance run although it was cold cold! (15-20F) I've planned a 40 min run (increasing the pace a bit on the last 3-5 min) but I was just feeling very comfortable and cruising along so I ran extra 10 min. at first my HR was acting a bit funny and it was all over the place then I restarted it and I *think* it was lower than normal. It might be that after a solid 8 weeks of base training and slow build up and then racing the 10K I finally got a break through and my fitness increased a bit as my pace was definitely faster at the same HR range (zone 1) OR I am still fatigue from that effort hence my HR is lower. Anyhow I’ll keep my eye on it and take it easy for a day or two. But it feels to get back to be fast again :)
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Focus: easy/steady
ride
just spinning the legs for recovery on the road bike
Focus: mid distance all with drag suit
Warm-up:650 Swim
200 kick, 200 paddles
Transition Set:
6 x 50 Descending with 10 seconds rest between 100's
start slow, this is a continuation of warm-up.
Main Set: 4 x 400 as 1-3S on 5:40 and 4M on 5:20(R: 20 for all)
Cool Down: 200 Easy
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Swim #s (all with drag suit)
avg 400s #1-3 >> 5:36min or 1:24 per 100
avg 400 #4 >> 5:26min or 1:21 per 100
9:00AM - yyaaaawwwnnnn! Yesterday was a much need it rest day and I can tell it was awesome cuz I am already feeling much beter and eager to train again. I'll stick my unload days for another 3-4 days until I am 100% ready to push hard again, so I'll have an easy swim today and 'maybe' an easy recovery spin because teh weather is suppose to be 60s which for us is like beach weather :)
1:30PM - nnniiiiiccceeee swim! Nothing special really, I was just happy to be in the water after 3 days away from it. I took easy as for most part but I did have a decent session considering I swam with the drag suit. BTW, I NEED to eat more. I weight myself this AM and the tanita told me I am at 135 pounds holly sh!t... Since I've been eating super healthy due to the GERD I barely eat bad fat and changed many bread and stuff like that for lots of fruit (3-4 servings a day) plus veggies (3 servings a day) but obviously it isn’t enough. I eat most of the day I swear, I have an apple/banana in between meals, drinks lots of water and always eat plenty before and after training sessions. I want to stay at around 137-138 but 135 is way too much so I’ll have to east a LOT more :)8:00PM - easy recovery ride to fastsplits and back on my road bike. I stop for a while to say hello to Brian and see what new goodies they had at the store. I am going to get a new wetsuit (when they arrive) and new racing wheels!