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View albumOperation Fitness Reactivate
May 9
May 8
- 45m 23s
- 2200.00 meters
- -----
Swim Progression Week 18 (listed 19)
WU
3x100m DPS
2x50m BBK
2x50m BBK/R
2x50m One-arm
MS
24x50m on 1' - all same time +/- :01
CD
2x200m DPS
Something was off at first, but then it all felt fine on the MS. Kept all those 50s at :54-:55.
- 1h 19m 58s
- 28.32 miles
- 21.25 Mi/hr
Weather: 62F, SE winds @ 10mph
Calories: 1261
Avg/Max Watts: 244/625
Avg/Max Cadence: 92/109
Avg/Max Speed: 21.3/35.6
Ascent: 404ft
kJ: 1173
NP: 253w
TSS: 84
IF: 0.792
Hydration: 45oz water
Post-ride: Mini Clif Bar n raisins
Mid-Z1 watt ride. Well, maybe upper Z1 on this one.
My 12-26 cassette was really pissing me off on this ride. When in the big ring, it was either ride at 89 cadence or 99 when switching between those two gears or go into the small ring only to have to shift up shortly after. Really annoying. I gotta get a different cassette thatll get ride of the dead spot in the gearing.
- Health data: Sleep: 4 Soreness: 4 Fatigue: 3 Hours slept: 6.75
May 7
- 1h 15m 13s
- 11.90 miles
- 06m 19s /Mi
Weather: 60F, NNW winds @ 19 mph
Overall
Calories: 1477
Avg/Max Pace: 6:18/5:24
Avg/Max Cadence: 93/98
Hydration: ~30oz water
Post-run: 2 scoops Endurox w/ 5g glutamine
Phases
15' WU w/ 3 strides
Avg/Max HR: 134/143
Avg/Max Pace: 6:56/5:22
45' @ 6:00 m/m
Avg/Max HR: 159/169
Avg/Max Pace: 5:58/5:37
Distance: 7.55 mi
Avg/Max Cadence: 96/97
Avg Stride Length: 4ft 8in
15' Low-Z1 Pace (7:15-7:00) and cooldown
Avg/Max HR: 148/152
Avg/Max Pace: 7:09/6:52
Nice tough session. The last 12' of the tempo int was directly into headwinds. Legs were pretty much screamin' but I kept it under 6 m/m. Pushing off a bit harder on my toes helped that out. Good stuff!
Legs feel perfect after those hill repeats at HC. ;)
I gots a tempo run a tap for tonight. We're upping the anty a bit today so its gonna be 45' @ 6:00 m/m or below. Yeee-haw!
- Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 7.25
May 6
- 1h 19m 16s
- 24.55 miles
- 18.58 Mi/hr
Weather: 75F, S winds @ ~7-10mph
Calories: 1193
Avg/Max Watts: 233/744
Avg/Max Cadence: 85/112
Avg/Max Speed: 18.6/41.4
Ascent: 1427 ft
kJ: 1110
NP: 286w
TSS: 106
IF: 0.895
Parked on the corner of Hwy KK and State Park Road. Rode to HC (about 5 mi) and did 7 repeats of HC hill. All seated, last 5 were done in aero pos. Felt awesome to be seated and pushing 520+ watts up that hill. At the top of the last climb, Avg Watts was 250w and NP was 303w. Then, rode back to my car. Kept a higher cadence on the way back.
- 45m
- 2000.00 yards
- -----
Swim Instruction
WU of 200y DPS, then did lots of 25-50y working on front end of stroke.
- 25m
Strength at lunch
3x8 - 240lbs on Machine, Double Leg 1/2 squats
3x10 - Hip bands
3x10 - Prone Back Extensions
3x8 - 48lb plate, Straight Arm Pull Downs
3x10 - Bosu ball Pushups
4x10 - SB Leg Lifts
- Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 7.75
May 5
- 1h 00m
- 3050.00 yards
- -----
WU:
300y DPS
12x50y as 25 drill, 25 swim (2x[BBK, BBK/R, 2xTrans Sculling, one arm left/right w/ opp arm extended])
MS:
2x100y
3x150y
200y
2x150y
100y (all above sets focus on DPS)
4x100y Pull w/ paddles and buoy. -2 SPL than DPS.
CD:
6x50y as 25 drill, 25 swim (BBK, BBK/R, 2xTrans Sculling, one arm left/right w/ opp arm extended)
200y EZ
No swim instruction today, so this is what coach gave me, kinda - I forgot some of it. Overall felt pretty good. Body pos during breathing felt a lot better as well.
Got the day off from work too as I have an appt right in the middle of the day. So, after that Im going to meet Amy for lunch, or swim, or both. Definitely going to get that swim in though.
Happy Cinco de Mayo! Go yourself a burrito, amigos!
- Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 9
May 4
- 1h 15m
- 23.85 miles
- -----
Trainer Ride
Calories: 1118
Avg/Max Watts: 231/364
Avg/Max Cadence: 93/98
Avg/Max Speed: 19.1/20.9
kJ: 1040
NP: 234w
TSS: 67
IF: 0.731
Nutrition/Hydration: 40oz water w/ 1 Nuun. Gu at 45'
10' WU @ 160-200w, then ~240w for the remainder.
- 1h 37m 37s
- 14.43 miles
- 06m 45s /Mi
Brick Run
Weather: 55F, SW winds @ 15mph
Calories: 1776
Avg/Max Pace: 6:46/6:24
Avg/Max Cadence: 92/94
Avg Stride Length: 4ft 2in
Nutrition/Hydration: Gu before leaving, 30 oz water and a Gu at 45'
Post-training: 2 Scoops Endurox w/ 5g Glutamin
Mid-Z1 pace run. Had a stiff headwind the WHOLE way back. Felt a long stronger than 15mph. Basically held 6:40s out and upper 6:40s/low 6:50s on the way back. Overall legs felt good but was getting kinda tired the last 3 miles.
- Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 10
May 3
- 33m 36s
- 5.04 miles
- 06m 40s /Mi
Brick Run
Weather: 46F, W winds @ 15 mph
Calories: 591
Avg/Max Pace: 6:40/6:24
Avg/Max Cadence: 92/94
Avg Stride Length: 4ft 3in
Hydration: 8oz water
Post-training: 2 scoops Endurox w/ 5g Glutamine
Took about 5-7' to change into dry clothes, fill fuel belt and get out the door. Running legs came back almost immediately. Kept this run right at Mid-Z1, even in the gusting wind. Felt really good brickin' it!
- 4h 01m
- 75.05 miles
- -----
Trainer Ride
Calories: 3640
Avg/Max Watts: 234/439
Avg/Max Cadence: 91/100
Avg/Max Speed: 18.7/23.0
kJ: 3386
NP: 236w
TSS: 229
IF: 0.738
Nutrition/Hydration: 160oz water. 1 srv Perp, 2 srv Gu20, 5 Gu, 4 shot bloks, 6 Nuun tabs. 1100 Total. 275 Cal / hr.
Mid-Z1 watts ride /w 5x1' (5') Standing in 53-12
40s and rain = trainer. Legs weren't feeling the love from the bike today. Still a solid session though.
- 25m
Core - Evening
3x10 - SB Rollouts
3x10 - SB Leg Hamstring Curls
3x10 - SB Single arm rows
4x10 - 4 position Glute Stabilization
3x10 - 5 lb DBs, Rotator Cuff exercises (2)
- Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5
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WU
300y DPS
4x(100y DPS, 4x50 drill [BBK, One arm left/right w/ opp arm ext, one arm left/right w/ opp arm at side, traveling scull)
MS
10x50y alternating 50 DPS, 50 steady w/ same stroke count
10x100y alternating 100 easy, 100 accelerating
CD
300y w/ every 4th stoke as breast
Met up w/ coach for a swim. Felt decent. He watched me a bit and gave me some things to work on. Mainly recover left arm higher (rotate more) and kill the slight crossover I have w/ the right arm. Besides whats listed above I did some other random stuff.
Weather: 55F, calm winds
Overall
Calories: 968
Avg/Max Pace: 6:33/5:05
Avg/Max Cadence: 93/102
Avg Stride Length: 4ft 4in
Post-Run: 1 scoop Endurox w/ 5g Glutamine
Phases
15' WU w/ 3 strides
Avg HR: 135
Avg Pace: 6:49
4x .4 mi (640m) @ Z5 pace (sub-5:16) w/ 2' recoveries
Int# - Time/Pace - MaxHR
1 - 2:06/5:17 - 161
2 - 2:06/5:15 - 167
3 - 2:07/5:16 - 170
4 - 2:07/5:16 - 170
20' Mid-Z1
Avg HR: 146
Avg Pace: 6:51
First run w/ the new T5s. They feel goooodd. But, I did notice the footpod was about .02 mi off per mile, so those ints are faster than what they seem. Different shoes = different footpod position = different calibration. Ill get that done next week for the race. Of course, the ints were tough. Felt pretty damn good though.
So I go to the doc yesterday for my yearly physical. He puts the stephoscope (sp?) on my back to listen to my heart. He starts laughing and Im thinking "WTF? Is my body making a weird noise or something." I ask "what?", and he goes "So, what is your heart rate, like 45?" I reply "I dunno, nurse said it was 60 something but that seemed kinda high to me." Him: "No, its 45. Why did you even come here today? (sarcastic, laughing) Now I can tell my other patients that I have this one guy with a HR of 45." Nice, eh? ;) I havent taken my resting HR in the am in a while. I bet its well into the upper 30s now. ;) ;) ;)
Im going to hopefully pick up some racing flats today(see below). Then I gots some Z5 ints this afternoon. Killer!New whips!!!
and, I have my Iron stores checked yesterday and coach says I could raise my stores a bit. So, I got this as well today: