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View album1st things 1st...
June 25
June 24
- 2h 31m 22s
- 50.84 miles
- 20.15 Mi/hr
Focus: Intense Endurance (200~)
Entire workout (185 watts)
1672 kJ, TSS 147.4 IF 0.766, NP 199, VI 1.08
Min Max Avg
Power:0 371 185 watts
Cad:29 116 95 rpm
Speed:2.3 40 20.15 mph
- 27m 30s
- 1905.00 yards
- 01m 26s /100 yards
OWS walden (no wetsuit)
out easy - 13:55
back steady - 13:35
June 23
- 1h 20m
- 22.64 miles
- 16.98 Mi/hr
Focus: Tempo as 25 min@ 220~ + 15 min@ 225~
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Entire workout (195 watts):
936 kJ, TSS 80 (IF 0.775), NP 201, VI 1.03
Min Max Avg
Power: 24 241 195 watts
Cad: 30 103 92 rpm
Speed: 3.7 18.3 17 mph
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MS: 40 min, 222 watts, VI 1, Cad 93, avg 161 HR, 38.9 TSS, IF 0.855, 535kJ
SHUT UP AND RACE FAST AT IMCdA HEIDI! Make me proud!!! :)
I had a bunch of stuff to take care of plus heading down to the Patriot race site to help Eric with the final race details so I had to do my session on the trainer. But the legs felt good and it was a good session.
June 22
- 47m 09s
- 3000.00 yards
- 01m 34s /100 yards
WU: 500 EZ
TR: 4x50 drills, 200 every 50 increase the pace
MS: 2x300M on 4 min (R:25)
8x100 on 1:15 (R:10)
* bonus 400 steady
CD: 300 EZ bilateral
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300s avg 3:53min or 1:17 per 100
100s avg 1:14min
I can't wait to start running next week cuz I my ass don't fit anyomre on my chair at work!!! :)
nice LT swim! It was challeging as I haven't done hard intervals in a while but it was nice to be able to hold 1:14s per 100. Prob I would have had a faster pace with flip turns which I didn't do.
Mojometer - around 90%
June 21
- 48m
- 3000.00 yards
- 01m 36s /100 yards
Focus: recovery
WU: 500EZ bilateral, 200 IM
TR: 4x50 drills, 200 kick
MS: 4x400 steady on 5:20 min (r:30),
350 IM (R:20)
400 steady on 5:30 min (r:30),
CD: 300 EZ bilateral
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avg per 400 - 5:20min or 1:20 per 100 yds
- Elliptical Training
- 30m
easy session
Jezzz, 4 weeks of not running and I am getting fat! Yes I already gained almost 2 pounds and and I am at 139 pounds, oh the humanity ;)
AWESOME swim. today I felt great, thinks were clicking and just felt strong... maybe the mojo is on its way back!
June 20
- 40m
- 2500.00 yards
- 01m 36s /100 yards
- Elliptical Training
- 20m
easy recovery.
My reflux is been acting up the past few days (actually since the LP camp) and it seems it is at its peak mid day which has made me skip my swim two times now ugghh. I REALLY need to be good all the time with what I eat and keep reminding myself that anytime I don't within a few days I'll be paying for it for sevelra days afffecting my training.
Easy recovery swim. At 1st I felt flat but after 1000 yds I began feeling better. Legs are toasted from yesterday.
June 19
- 1h 10m
- 19.45 miles
- 16.67 Mi/hr
Focus: 6x5 min @ 260 watts
Entire workout (200 watts):
837 kJ, TSS 81.6 (IF 0.839), NP 218, VI 1.09
Min Max Avg
Power: 0 292 200 watts
Cad: 33 102 90 rpm
Speed:2.7 19.4 16.7 mph
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avg for intervals 260 watts, VI 1, cad 93
I just checked on G-maps the climb from RT 9 up to 73 to Lake Placid (the opposote direction of the IMLP race loop) and the climb is almost 7 miles with over 1750 feet of climbing. It was tough but I did a good job considering my gearing (I only had a 39/23 as my smallest gear) and considering it was my 2nd ride outside since the leg fracture at FL 70.3! I think next weekend I'll go to ride the Patriot HIM course and the week after I'll be heading up to Elacoya park to ride Timberman! (if I can't run I'll be riding like a mad man ;))
Awesome FT trainer session. My legs felt strong, knee was like normal and I pushed 260 watts comfortable hard, IOW I could have pushed a bit more (265 watts maybe)
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easy recovery swim