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View album1st things 1st...
April 14
April 13
- 2h 09m 49s
- 39.25 miles
- 18.14 Mi/hr
Focus: mid distance steady ride
Entire workout (160 watts):
TSS:108.2 (IF 0.711)NP 176, Cad 86 rpm
- 41m
- 2500.00 yards
- 01m 38s /100 yards
Focus: Freestyle steady short swim
Warm-up: 400 Swim bilateral, 200 paddles
Transition Set:
4x50 drills, 3x100 DPS
Main Set: 3 x 400
Descend 1 - 4: each 400 is faster than the previous one. Start very easy, Rest 30 sec. or less.
Cool Down:
200 Easy bilateral
April 12
- 30m 52s
- 5.04 miles
- 06m 07s /Mi
Focus: HIM pace run
- 45m 34s
- 2900.00 yards
- 01m 34s /100 yards
Focus: FT reps
WU:500EZ bilateral, 100 bouy
TR: 40x50 drills, 4x50M/H
MS: 14 x 100 @ 1:15 (R:10)
200S
CD: 300EZ bilateral
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100s avg - 1:14 min
Nice FT reps swim. qhen doing the WU my arms felt heavy, don't know why but as soon as I got some blood flowing i felt fine and managed to hit the pace of my reps I stooped at the 14 rep when I felt off the pace. I'll do a HIM pace run later on...
BTW, I am now officially coaching with my coach. Visit the website: http://pbmcoaching.com/aboutus.htm. We'll be updating it pretty soon to add more content, articles, etc.I was doing my tempo run and I saw a Kenyan convoy (they are in town already in the final days prior the big race). while I was running at a moderate (Z3) pace at 6ish pace those guys where doing an easy run at the SAME pace :) It is just awesome to see them run. I ran with them for like 2 miles until they turned around... pretty cool!
April 11
- 35m
- 5.00 miles
- 07m /Mi
easy run low Z1
Nice weather for great easy run at lunch as a way to promote recovery after my toough sessions yesterday.
April 10
- 1h 55m 39s
- 32.47 miles
- 16.84 Mi/hr
Focus: FT 4 x 1 mile hills at 250-260 watts
Entire Workout (157 watts):
Work: 1081 kJ, TSS:122.1 (IF 0.772) NP:193, Cad: 80 rpm
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hill repeats #s
Duration for each rep around 5 min, NP 270 watts, cad 70, HR 165
- 45m 23s
- 3000.00 yards
- 01m 30s /100 yards
Focus: Fucntional threshold (T pace -5 seconds)
WU: 500 Swim, 100 Kick
TS:4 x 50 drills,
MS: 400 M on 5:20 (R:25)
1 x 100H on 1:15 (R:15)
300 M on 4:00 (R:20)
2 x 100H on 1:15 (R:15)
200 M on 2:40 (R:20)
3 x 100H on 1:15 (R:15)
100 Free on 1:20 to (R:15)
4 x 100H on 1:15 (R:15)
CD: 200 Easy
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#s
avg for longer sets - 1:18min per 100s
avg per 100s - 1:14 min
Wow, I had a great swim today! (I am still smiling of how good it felt) it was a functional threshold swim with longish HIM pace sets in between and it was very challenging but I nailed all my sets and technique-wise I felt great. It was like I was swimming over the water (weird to describe) although towards the end it was very noticeable my form was breaking down. I guess the hrs in the pool are paying of, maybe not much in terms of speed but a lot in terms of the feel for the water.
Tough session because it me a while to get to arlintong to fo the hill repats at FT due to traffic and then I couldn't kept my watts lower than 265-275 watts even on my lower gear as the hill was very steep. Hence the low watts avg but high NP and TSS. Anyway I survived and now I'll take care of the legs with a massage on the rolle foam and a ice bath so hopefully it doesn't take me a few days recovering from this effort.
April 9
- 1h 07m
- 20.70 miles
- 18.54 Mi/hr
easy recovery ride
142 watts, 95 cad
- 41m
- 2500.00 yards
- 01m 38s /100 yards
Focus: Recovery
Warm-up:
400 Swim
200 Kick
Transition Set: 200 paddles
6x50 drill/swim
Main Set:
4 x 300 all steady (R:15-20)
Cool Down:
200 Easy
ufff, a bit tired today from the weekend training. EASY EASY sessions on the plan today. Short swim and recovery ride :)
nice easy swim and then 10 min in the spa/jacuzzi just enjoying the bubbles
April 8
- 2h 45m 31s
- 51.92 miles
- 18.82 Mi/hr
Focus: Steady ride with 1:15 hrs at HIM pace (205-215 watts)
Entire workout (186 watts):
Work: 1758 kJ, TSS:166.6 (IF 0.797), NP: 199
Min Max Avg
Power:0 366 186 watts
Cad:29 122 92 rpm
Speed:2.5 32.7 18.82 mph
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interval # Power-Tap #1:
Duration: 1:15:31, speed avg 21.1 mph, Work 982 kJ, TSS 97.1 (IF 0.879), NP 220, VI 1.01, Dist 26.548 Mi, 217 watts avg, HR avg 162, Cad 95
- 31m 46s
- 4.94 miles
- 06m 25s /Mi
Focus: transition run 15 min easy 15 min HIM pace (6:10)
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17:11 min, 2.44 miles, 157HR avg, 7:03 pace
14:35 min, 2.5 miles, 173HR avg, 5:50 pace
Well I had to skip the swim cuz the nearest pool was closed and I didn’t want to waste any time going to the one near work so I just decided to do a more intense bike/run session. It was cold and VERY windy but due to Easter the streets were great for riding and well even though the wind suck it is great for training! I ended up doing 1:15 hrs at HIM pace (actually a bit harder) and I felt great throughout and the cool part was that I avg a decent speed considering the wind and the rolling terrain. I also did a good job with nutrition and pacing as I pretty much pushed even watts regarding of flats, hills or downhill. Legs felt great and strong.
After 7 min transition time changing into dry clothes and drinking some sprite the transition run went great. I ran with easy the first half at 7ish pace although my HR was a bit higher than usual, and then I ran strong at sub 6 pace. It was challenging towards the end but mainly due to the wind yet again. I brought some heed with me for the run. Overall it was one of those AWESOME training session :)
My friends
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Long ride steady pace with 1 hr HIM pace
Entire workout (169 watts):
Work:1665 kJ
TSS: 161.9 (IF0.768) NP 192, Cad 91
transition run 20 min easy 10 min HIM pace