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View albumGirl On Fire
November 19
November 18
November 17
- 1h 00m 24s
- 5.46 miles
- 11m 03s /Mi
this workout MURDERED me. No treadmill.
WU: 8' easy warm up - then 4x20" fast with 30 second recovery - at a sustainable speed, but still this should be very quick.
MS: 15x1' very fast - if your 5k pace is 8:00 for example, that would be 7.6 mph on the treadmill. This set would see you running FASTER than that. Get the treadmill up to the desired speed, run fast for the minute, then hop off onto the sides and slow it back down before you get back on. Run easy for 1 minute before you do your next rep. Do these in sets of 3, and try to get faster with each set of 3.
CD: 8' very easy. *Grade on the treadmill is always 1% or better.
The only thing stopping me from rating this workout a "5" is that it was SO. DAMN. HARD.
HOLY. $41t. I thought I was going to die.
In fact, the only reason I know I didn't die is because it's awfully cloudy (and sweaty) to be heaven.
(Well, unless I was supposed to end up in the other place . . . .)
- Calories out: 2579 From lifestyle:2036, From activities:542
- Health data: Sleep: 3 Stress: 1 Soreness: 5 Fatigue: 1 Sick: 1 Hours slept: 7 Overall Workout: 4
November 16
- 58m 06s
- 2400.00 yards
- 02m 25s /100 yards
WU:400
MS: Then: 6x50 builds (each one gets faster) on 30" rest.
Then 4x(4x100):
- #1 RI = 20"
- #2 RI = 15"
- #3 RI = 10"
- #4 RI = 5"
Swim 200 ez.
Pool was closing so had to cut short some of the 6x75s and the 4x400s. Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
CD: 200
- Calories out: 2458 From lifestyle:2040, From activities:418
- Health data: Sleep: 3 Stress: 1 Soreness: 5 Fatigue: 5 Sick: 1 Hours slept: 7 Overall Workout: 4
November 15
- 35m 25s
- 10.28 miles
- 17.40 Mi/hr
WU: 15'
MS: Then 5x10-20" at 90% effort with 1' recovery. Increase the effort on each 10-20" effort.
Then the fun begins: Pedal as hard as you can for 20", then recover for 10" - no more than 10" - do as many reps as you can - MAX of 8 reps! Note your wattage for each rep. Do a nice easy 10' cool down. Total time of 25-35'.
Good luck!
- 22m 57s
- 2.01 miles
- 11m 25s /Mi
(cut 10' from workout because of time constraints )(
Breakthrough: Warm-up well for 6' and then run 6 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in 30 seconds). Stop and cool down for 10' when you can no longer maintain the targeted pace.
This is best on a track or other measured course so that pace may be monitored.
Had to cut run short because of time constraints.
Timex global would not find satellites during bike so I don't have splits on distances.
Switched to Garmin for run.
I do not own a power meter so no clue of wattage on bike.
Remind me to tell you what happened with my run splits.
- Calories out: 2629 From lifestyle:2040, From activities:589
- Health data: Hours slept: 7
November 14
November 13
- 2h 12m 10s
- 39.88 miles
- 18.10 Mi/hr
Group ride, practicing accelerations, kind of got my ass handed to me :)
- Calories out: 3429 From lifestyle:2002, From activities:1427
- Health data: Hours slept: 7
theoriginalmaj's Training Log
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November 2011 
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- ING New York City Marathon (Run)11/3/2013 New York City, New York
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Group ride
(accidentally did an extra 200)
WU:400
MS: Then: 6x50 builds (each one gets faster) on 30" rest.
Then 4x(4x100):
- #1 RI = 20"
- #2 RI = 15"
- #3 RI = 10"
- #4 RI = 5"
Swim 200 ez.
Pool was closing so had to cut short some of the 6x75s and the 4x400s. Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
CD: 200
Group ride was hard enough; didn't want to do this before the 10-miler tomorrow. My legs are actually sore; the group I rode with was not the slow group. LOL
Swim will probably follow
Will do this another day:
Breakthrough: Power Testing Protocol:
WU: Long warm up of at least 20'.
MS: Then ride 5x 1' at 100 RPMS, alternating with 1' easy. Then ride 5’ hard – not 100% effort but about 95%, and then take an easy 5’ easy spinning before starting the test:
TEST: Finally, you'll test for your FTP (Functional Threshold Power). Pick a route that you can ride for 30 minutes as hard as you can. A flat course or out-back course is best. After 30' effort, ride easy for at least 15'. Record average power, speed & heart rate.
*You will see this workout several other times in this plan. The idea behind the frequent testing is to treat the test like a workout – you may be tired, you may not. It's good to see how training affects your testing – and as they say, training is testing and testing is training. It's ok to have tests in the program as the athletes progress through a cycle.
**Swims can be before the FTP test – but everything else should be after.