Training Summary: Aug 21-28
3 weeks until Barrelman
Swim: 3X 1h47m/5.45K
Bike: 3X 3h44m/114.5K
Run: 4X 2h11.5m/25.9K
Weights: 3X 1h14m
Other
Total: 9h01m
Summary
Swimming:
Monday AM: 32m/1.6K Q7 I7
Pretty much a recovery swim. Did a normal warm-up and then tossed in a mix of strokes, including back and breast. Figure I should attempt them somewhat before I start Masters swimming in Sept.
Tuesday PM: 45m/2.35K Q8I8.5
Long swim in a busy pool. DEcided to do an evening swim, but the pool was packed and they didn't have the lanes set up properly. Still managed to squeeze in some longer intervals. Did a 500m warm-up, followed by 100, 200 pdl, 300 (4:42), 400pdl, 400 (6:20). Bf oth the 300 and 400 were PBs despite the business of the lanes. Overall was a fairly long swim getting over 2K in. Was happy with my interval time and know I could drop a few s per 100 if the pool was quieter.
Friday AM: 30m/1.5K Q7I7
Recovery swim after the long run on Thursday. Did a long warm-up and then did some 50m intervals. Fastest pace was low 40s and did 100 in 1:26-1:27.
Cycling:
Tuesday AM: 20m/9K Q7I7.5 (trainer)
Part of a brick workout. Started off fairly stiff (legs the day before) but warmed-up fairly well so the 2nd 10min my power was between 190-200W (overall 180W). Quick transition to run and legs felt good.
Wednesday AM: 35m/16.5K Q7.5I8 (trainer)
Morning ride on the trainer. Did some FTP intervals (270W). Felt pretty good, but held back due to the upcoming long run the next day.
Saturday AM: 2h48m/89K Q8I8.5
Left before sunrise. It was very cold (maybe 8C) when I left, but it wasn't too bad in the city. Winds were quiet. Once I got out of the city, the temp dropped and my hands started to get cold. Even with sunrise it took over an hour for them to thaw. It definitely slowed me down a bit. Power output was good between 215-220 most of the first half. Went down the Grand River and turned around around 44K. The way back was a bit tougher as there was a headwind most of the way. I had an average speed of 32.4 for the first half and thought it would get faster on the way home as I didn't really have a tail wind on the way out. Instead there was a tail wind. Also, ue to the cold temps in the start of the ride I probably drank too much fluid and had to pee at 44K, then twice more on the way back. Winds got stronger at the end and pace dropped to 30K/h, although power was maintained. Overall was happy with how I felt. Took 4 gels (23K/44m, 1h20, 1h55, 2h30), drank about 675 of 750 mL of eload (3 scoops), drank most of the 650-700mL of water and another 50mL or so from a second bottle of water. Would need to adjust for cooler weather on race day.
Running:
Monday PM: 10m/2K Q6I6
Warm-up run before my weights. Pace was 5:22/5:02 range, fairly slow. Legs felt okay. Wore new Kinvaras (4K total)
Tuesday AM: 15m/3.2K Q8I9
Brick run after 20min spin. Decided to make this a short speed workout as I will miss my regular speed sessions. First km dropped to about 4:15, then 4:02, then 3:52. Did a short walk (repeats on 5:00) in between each. Legs felt fairly good.
Thursday AM: 1h26m/18K Q8.5I7.5
Morning long run. Was a cool morning (13-14C), felt pretty good at the start. Run was mostly downhill for the first few K so as able to get under 5:00/k by the 2nd km. Next few K were around the edge of the escarpment (flat) so got down to high 4:30s. By 8K started to head back to Mohawk (iphill), had some GI issues and stopped at Tim Hortons around 9K. Refilled water there. Next few K legs didn't feel great as it was mostly uphill (gradual incline) and ran low 4:50s (slower than expected). Took 1/2 gel at 11K and 13K, by 14K was close to Wentworth and started to feel better. Last 4K were pretty good and managed to hold low 4:40s. Average pace 4:46. Drank 17oz water, 13oz sports drink (1.5 scoops eload) 1 salt tab at 8K and 1/2 gel at 11/13K.
Weights/Mobility:
Monday PM: 34m Q7.5I8
Legs were sore from the long ride on Sunday. Started with Sq (120 x 8, 140 x 8), DL (120, 140X8x8), BP (160x7, 170x4) and DBSP (35x8). Did some mobility work and stretching at the end.
Wednesday 12m
Thursday PM: 30m
Mostly upper body strength
Next week
Starting to taper off the training. Still need to do a long tempo ride (~50K) and tempo run (~90m) as well as an OW swim. I'll be starting school so I need to adjust my schedule.
Monday, August 28, 2017
Sunday, August 20, 2017
4 weeks: Most volume in a few months
Training Summary: Aug 14-20
4 weeks until Barrelman
Swim: 3X 2h06m/ 6.2K
Bike: 3X 3h20m/104K
Run: 3X 1h57m/25K
Weights: 3X/ 1h23m
Other:
Total: 8h57m
Summary
Busy week at work and tried to up the training volume as well. Had a strong swim with a group in a new pool, leading to my longest workout in a few months. Did my long run in the pouring rain on Thursday night, but it felt relatively good. Ended off the week with my longest ride (75K) on Sunday morning and was able to felt pretty good and nail my nutrition.
Swimming:
Monday AM: 41m/2.1K Q8 I7.5
Good swim after not doing much volume last week. Felt stiff at the beginning and did a long warm-up. Mostly kept the pace easy although I did do some 100s in sub 1:30 towards the end without pushing too hard, which is a good sign. Felt strong at the end of the swim which is also a good sign for my endurance.
Wednesday PM: 55m/2.6K Q9I9
This swim didn't go as planned, possibly for the better. Went to westmount to swim, but they only had one lane open and it was fairly slow. Did 500m at a fairly slow pace (around 10min) then had to get out because of a pool fouling. I decided to look for another pool that was open and headed down the mountain to a pool on Duke St (forget the name). There must be a regular Masters group there because there was 5-10 swimmers there looking fairly fast. I jumped into the fastest lane with 2 other women and did another 500m to get myself warm-uped again. I noticed that I was keeping pace with the women and maybe even a little faster. They asked if I wanted to swim with them 16 x 100. I wasn't sure if I could handle a set thatlong but I decided to go for it - I really haven't challenged myself like that in a while in the pool. I led the set and managed to keep it under 1:30 (2:00 interval) for the first 4, around 1:30 for the 2nd 4, and flipped between 1:29-1:31 for the third set. By that point I was done since I really haven't done much tempo work that like lately. It was a good sign for the fall that I'm ready to swim with a group again as I was surprised I held the pace as long as I did.
Friday AM: 30m/1.5K Q7I6.5
Recovery swim. Fairly stiff from the swim and run the days prior, so had an easy swim. Standard warm-up, and then did some 50s at moderate pace (46-48s). Felt not too bad at the end.
Cycling:
Tuesday PM: 30m/15K Q7I7
Did a quick loop around the city and did some power work (sub-threshold) for some short stints. Everything was good except I blew my rear brake cable making a sudden stop. I'll have to do an emergency repair before my next planned big ride.
Friday PM: 30m/14K Q7I7.5
Didn't have my bike for a few days due to the brake repair. Finally got it back Friday afternoon and did a quick trainer spin to loosen up.
Sunday AM: 2h20m/75K Q9I8.5
Left at the crack of dawn (6:28AM). Winds were light and it was comfortable (15-16C). Was a bit stiff at the beginning but loosened up after by about 10K. There was a very slight headwind on the way down but still kept the speed in the low 30s. Once I turned to the SE I had a bit of tail wind and bumped the speed to around 33kph. First gel at 45m/23K. Salt tab at 60m. Kept the pace and rode down to grand river and turned around at 39K. The wind picked up slightly on the way home (SW) which helped when I was heading north but slowed me down as I headed back W. Took gels at 1h20 and 1h55. Overall drank 2.5 scoops of eload (in 750mL), 3 gells, 650mL H2O, 1 salt tab. Average power 206W. Did a 10 min transition run and legs felt good minus some tighteness in the R hip.
Running:
Tuesday AM: 28m/5.6K Q7I6.5
Easy run after doing heavy legs the night before. Very stiff to begin, but got down to 4:40s (downhill) and 4:50s on flat. Right glute started to tighten up over last K but stride felt okay.
Thursday AM/PM: 68m/15K Q9I9 (++2K/10min)
Started off with 2K in the morning after the strength workout. In the evening, did a tempo-style Fartlek run in the pouring rain. Started off easy, then built to sub 4:30 pace, took some rests of roughly 500m after a few surges. After 2 loops (7K) stopped to use the washroom at home. Took a salt tab. At 9K took a gel and had some more mild GI issues. Took in extra water (around 17-18oz) an had second salt tab at 1:00 (13K). Overall legs felt good, no cramping, only GI upset. Probably didn't need both the full gel and full drink of e-load. Finally pace was 4:34/K with closer to 4:28-4:29 not counting warm-up or cool-down. Longest run in several months, not counting the HIM.
Weights:
Monday PM: 36m Q8I8
Good weight session in the basement. Started with Sq (120, 140 x 8), DL (120, 140, 150X6), BP (160x7) and DBSP (stopped at 30, back was tight). Did some mobility work as well, but overall felt strong.
Wednesday AM: 23m Q7I5
Mobility work, mostly just did glute exercises and some body weight upper body.
Thursday AM: 24m Q7.5I8
Quick session in the morning. Started with light sq (120 x 8) DL (120x8,10) and then moved to BP (160x6, 170x4) and OHDP (30x10, 35x8). Followed with a 10min run.
Next week
Biggest build week to come. Have to do another long swim (2.5K), a long run (18-19K) and my peak ride (90K). It's getting busy so I need to squeeze these all in with everything else. May shorten my other workouts to fit these all in.
4 weeks until Barrelman
Swim: 3X 2h06m/ 6.2K
Bike: 3X 3h20m/104K
Run: 3X 1h57m/25K
Weights: 3X/ 1h23m
Other:
Total: 8h57m
Summary
Busy week at work and tried to up the training volume as well. Had a strong swim with a group in a new pool, leading to my longest workout in a few months. Did my long run in the pouring rain on Thursday night, but it felt relatively good. Ended off the week with my longest ride (75K) on Sunday morning and was able to felt pretty good and nail my nutrition.
Swimming:
Monday AM: 41m/2.1K Q8 I7.5
Good swim after not doing much volume last week. Felt stiff at the beginning and did a long warm-up. Mostly kept the pace easy although I did do some 100s in sub 1:30 towards the end without pushing too hard, which is a good sign. Felt strong at the end of the swim which is also a good sign for my endurance.
Wednesday PM: 55m/2.6K Q9I9
This swim didn't go as planned, possibly for the better. Went to westmount to swim, but they only had one lane open and it was fairly slow. Did 500m at a fairly slow pace (around 10min) then had to get out because of a pool fouling. I decided to look for another pool that was open and headed down the mountain to a pool on Duke St (forget the name). There must be a regular Masters group there because there was 5-10 swimmers there looking fairly fast. I jumped into the fastest lane with 2 other women and did another 500m to get myself warm-uped again. I noticed that I was keeping pace with the women and maybe even a little faster. They asked if I wanted to swim with them 16 x 100. I wasn't sure if I could handle a set thatlong but I decided to go for it - I really haven't challenged myself like that in a while in the pool. I led the set and managed to keep it under 1:30 (2:00 interval) for the first 4, around 1:30 for the 2nd 4, and flipped between 1:29-1:31 for the third set. By that point I was done since I really haven't done much tempo work that like lately. It was a good sign for the fall that I'm ready to swim with a group again as I was surprised I held the pace as long as I did.
Friday AM: 30m/1.5K Q7I6.5
Recovery swim. Fairly stiff from the swim and run the days prior, so had an easy swim. Standard warm-up, and then did some 50s at moderate pace (46-48s). Felt not too bad at the end.
Cycling:
Tuesday PM: 30m/15K Q7I7
Did a quick loop around the city and did some power work (sub-threshold) for some short stints. Everything was good except I blew my rear brake cable making a sudden stop. I'll have to do an emergency repair before my next planned big ride.
Friday PM: 30m/14K Q7I7.5
Didn't have my bike for a few days due to the brake repair. Finally got it back Friday afternoon and did a quick trainer spin to loosen up.
Sunday AM: 2h20m/75K Q9I8.5
Left at the crack of dawn (6:28AM). Winds were light and it was comfortable (15-16C). Was a bit stiff at the beginning but loosened up after by about 10K. There was a very slight headwind on the way down but still kept the speed in the low 30s. Once I turned to the SE I had a bit of tail wind and bumped the speed to around 33kph. First gel at 45m/23K. Salt tab at 60m. Kept the pace and rode down to grand river and turned around at 39K. The wind picked up slightly on the way home (SW) which helped when I was heading north but slowed me down as I headed back W. Took gels at 1h20 and 1h55. Overall drank 2.5 scoops of eload (in 750mL), 3 gells, 650mL H2O, 1 salt tab. Average power 206W. Did a 10 min transition run and legs felt good minus some tighteness in the R hip.
Running:
Tuesday AM: 28m/5.6K Q7I6.5
Easy run after doing heavy legs the night before. Very stiff to begin, but got down to 4:40s (downhill) and 4:50s on flat. Right glute started to tighten up over last K but stride felt okay.
Thursday AM/PM: 68m/15K Q9I9 (++2K/10min)
Started off with 2K in the morning after the strength workout. In the evening, did a tempo-style Fartlek run in the pouring rain. Started off easy, then built to sub 4:30 pace, took some rests of roughly 500m after a few surges. After 2 loops (7K) stopped to use the washroom at home. Took a salt tab. At 9K took a gel and had some more mild GI issues. Took in extra water (around 17-18oz) an had second salt tab at 1:00 (13K). Overall legs felt good, no cramping, only GI upset. Probably didn't need both the full gel and full drink of e-load. Finally pace was 4:34/K with closer to 4:28-4:29 not counting warm-up or cool-down. Longest run in several months, not counting the HIM.
Weights:
Monday PM: 36m Q8I8
Good weight session in the basement. Started with Sq (120, 140 x 8), DL (120, 140, 150X6), BP (160x7) and DBSP (stopped at 30, back was tight). Did some mobility work as well, but overall felt strong.
Wednesday AM: 23m Q7I5
Mobility work, mostly just did glute exercises and some body weight upper body.
Thursday AM: 24m Q7.5I8
Quick session in the morning. Started with light sq (120 x 8) DL (120x8,10) and then moved to BP (160x6, 170x4) and OHDP (30x10, 35x8). Followed with a 10min run.
Next week
Biggest build week to come. Have to do another long swim (2.5K), a long run (18-19K) and my peak ride (90K). It's getting busy so I need to squeeze these all in with everything else. May shorten my other workouts to fit these all in.
Tuesday, August 15, 2017
5 Weeks to go: Blue Mountains
Training Summary: Aug 7 - 13
Swim: 2X 3.5K/1h01m
Bike: 3X 81K/3h02
Run: 4X 25K/2h13
Weights: 3X (1X recovery) 1h17
Other: 1X 51m
Total: 8h30
Spent the week in Collingwood for a rural elective. Overall training volume was slightly down (swimming mostly, and had to cut down the bike time) but I did do some extra hikes so I was still active. Did a 50K ride in the Blue Mountains before work which was pretty good, and had a ~14K run on the weekend that was my longest run since Muskoka.
Swimming:
Tuesday PM: 35m 1.9K (ish) Q8 I8
YMCA in Collingwood, short pool. Not sure of the exact distance but guessing around 25y (23m) or possibly even 22m. Still felt strong and did a few sprints. Hard to compare relative times without knowing the distance.
Thursday PM: 25m/1.5K Q7.5 I8.5
Second swim, this one was even shorter. Pretty much just did sprints (biked earlier in the day, and had a long day in the ER). Times were a little faster than Tuesday, hitting about 32s for 1 lap (44-46m?) and 1:12-1:13 for 2 laps.
Cycling:
Tuesday PM: 30m/15K Q7I6.5
Easy ride in Collingwood. First half was very slow (into a head wind) and ddn't realize it was mostly uphill (about 55m of elevation over 6.5K) until I turned around and had an excellent tailwind down the hill. Legs were stiff.
Thursday AM:1h42/51K Q8I8
Tough ride i the Blue Mountains. Like the Tuesday ride, it was uphill with a headwind most of the first half of the ride. Climbed from around 195m to 500m over some fairly steep sections and about 24K before it flattened out a bit. Next section was a nice 8K on good hghways with a tailwind and some downhill. Next 5-6K was the climb back up the mountain (although it was only another 50-75m) and not too steep. The 5K decent was a bit of a challenge as there was a strong cross and tail-wind, making it difficult to control the bike once I hit 70kph. Overall I was happy wth my power output for the 50K. Nutrition: Drank 0.55/0.65L of water with 1x salt tab, 0.6/0.7L of 2x eload, 1x granola bar (30m) and 1X gel (1h10)
Sunday AM: 50m/16K Q5I4
Family ride towing the girls on my tribike. Mostly easy riding (Z1), some Z2 efforts.
Running:
Monday AM: 32m/4.1K Q6.5 I2
Did an easy run with Crystal, legs felt pretty good overall.
Wednesday AM: 25m/5.2K Q7I6
Easy run in Collingwood. Mostly flat, was running in the 4:50s.
Friday PM: 10m/2KQ5I6
Treadmill warm-up for some steps.
Saturday AM: 1h05/13.7K Q8 I7.5
Long run in Hamilton around midday. Temp was probably 22-24C. There was a bit of a headwind on the first few K (headed south on Wellington) but got down to the 4:50s. Once I turned down Rymal and Sherman I was running around 4:40, getting my average around 4:45 for the first 9Kish. The last 4 K was mostly uphill and the heat was increasing. Slowed down to 4:50s again. Drank 1x eload in 10 oz and 10oz with a salt tab. Had half a gel with about 1K to go, probably could have used another 4 oz of water or so as I felt myself start to slow down as the 1h mark passed.
Weights:
Monday AM: 31m Q7 I8
Quick weight session after the run. Slight increase. Sq 120, 140, 150 x 5, DL 120, 140, BP 120, 140, 160x6, 170x5, 160x6, OHP 30-35 x 5, some core work and stability.
Wednesday PM: 32m Q7.5 I7
Weights at the YMCA in Collingwood. Did some glute stuff (SDLs, SLSq) but nothing heavy. Did some inclinE CP, pull-ups, and OHP to work the upperbody. Some core stuff throughout and at the end as well.
Other:
Was an active week, did 3 "hikes" on Wed, Thurs, and Fri. The hardest one was about an hour up and down Blue Mountain (tracked). Thurs was a long walk through town (probably almost an hour, maybe 5K?) which I mistakenly wore flip flops for. Friday was much shorter through the scenic caves. These definitely contributed to overall fatigue though.
Next week
With the race getting closer I need to increase the lengths of my swims (haven't done 2+K in a while) and start t think about open water swimming again. I also need to build up my bike distance to around 75K to get used to the long distances in aero. Finally need to increase my run to about 16K as I get close to my peak. The added challenge will be whether there is a family camping trip on the weekend or not!
Swim: 2X 3.5K/1h01m
Bike: 3X 81K/3h02
Run: 4X 25K/2h13
Weights: 3X (1X recovery) 1h17
Other: 1X 51m
Total: 8h30
Spent the week in Collingwood for a rural elective. Overall training volume was slightly down (swimming mostly, and had to cut down the bike time) but I did do some extra hikes so I was still active. Did a 50K ride in the Blue Mountains before work which was pretty good, and had a ~14K run on the weekend that was my longest run since Muskoka.
Swimming:
Tuesday PM: 35m 1.9K (ish) Q8 I8
YMCA in Collingwood, short pool. Not sure of the exact distance but guessing around 25y (23m) or possibly even 22m. Still felt strong and did a few sprints. Hard to compare relative times without knowing the distance.
Thursday PM: 25m/1.5K Q7.5 I8.5
Second swim, this one was even shorter. Pretty much just did sprints (biked earlier in the day, and had a long day in the ER). Times were a little faster than Tuesday, hitting about 32s for 1 lap (44-46m?) and 1:12-1:13 for 2 laps.
Cycling:
Tuesday PM: 30m/15K Q7I6.5
Easy ride in Collingwood. First half was very slow (into a head wind) and ddn't realize it was mostly uphill (about 55m of elevation over 6.5K) until I turned around and had an excellent tailwind down the hill. Legs were stiff.
Thursday AM:1h42/51K Q8I8
Tough ride i the Blue Mountains. Like the Tuesday ride, it was uphill with a headwind most of the first half of the ride. Climbed from around 195m to 500m over some fairly steep sections and about 24K before it flattened out a bit. Next section was a nice 8K on good hghways with a tailwind and some downhill. Next 5-6K was the climb back up the mountain (although it was only another 50-75m) and not too steep. The 5K decent was a bit of a challenge as there was a strong cross and tail-wind, making it difficult to control the bike once I hit 70kph. Overall I was happy wth my power output for the 50K. Nutrition: Drank 0.55/0.65L of water with 1x salt tab, 0.6/0.7L of 2x eload, 1x granola bar (30m) and 1X gel (1h10)
Sunday AM: 50m/16K Q5I4
Family ride towing the girls on my tribike. Mostly easy riding (Z1), some Z2 efforts.
Running:
Monday AM: 32m/4.1K Q6.5 I2
Did an easy run with Crystal, legs felt pretty good overall.
Wednesday AM: 25m/5.2K Q7I6
Easy run in Collingwood. Mostly flat, was running in the 4:50s.
Friday PM: 10m/2KQ5I6
Treadmill warm-up for some steps.
Saturday AM: 1h05/13.7K Q8 I7.5
Long run in Hamilton around midday. Temp was probably 22-24C. There was a bit of a headwind on the first few K (headed south on Wellington) but got down to the 4:50s. Once I turned down Rymal and Sherman I was running around 4:40, getting my average around 4:45 for the first 9Kish. The last 4 K was mostly uphill and the heat was increasing. Slowed down to 4:50s again. Drank 1x eload in 10 oz and 10oz with a salt tab. Had half a gel with about 1K to go, probably could have used another 4 oz of water or so as I felt myself start to slow down as the 1h mark passed.
Weights:
Monday AM: 31m Q7 I8
Quick weight session after the run. Slight increase. Sq 120, 140, 150 x 5, DL 120, 140, BP 120, 140, 160x6, 170x5, 160x6, OHP 30-35 x 5, some core work and stability.
Wednesday PM: 32m Q7.5 I7
Weights at the YMCA in Collingwood. Did some glute stuff (SDLs, SLSq) but nothing heavy. Did some inclinE CP, pull-ups, and OHP to work the upperbody. Some core stuff throughout and at the end as well.
Other:
Was an active week, did 3 "hikes" on Wed, Thurs, and Fri. The hardest one was about an hour up and down Blue Mountain (tracked). Thurs was a long walk through town (probably almost an hour, maybe 5K?) which I mistakenly wore flip flops for. Friday was much shorter through the scenic caves. These definitely contributed to overall fatigue though.
Next week
With the race getting closer I need to increase the lengths of my swims (haven't done 2+K in a while) and start t think about open water swimming again. I also need to build up my bike distance to around 75K to get used to the long distances in aero. Finally need to increase my run to about 16K as I get close to my peak. The added challenge will be whether there is a family camping trip on the weekend or not!
Sunday, August 6, 2017
6 weeks to go: building back up the mileage
Training Summary: July 31 - Aug 6
Swim: 4.6K/1h31
Bike: 105K/3h39
Run: 23.9K/2h6m
Weights: 1h2
Total: 8h21
Started off the week on vacation in Ottawa, so the first few days were mostly easy. Had a great swim early in the week, and then did a tri-club workout on Thursday that was high intensity (but short due to a training injury to another member). Finished off with an 11K LR on Saturday and 64K ride on Sunday that were both low-intensity and in relatively cool weather. Finished off the week feeling good.
Swimming: 3X
Monday AM: 1850m/35m Quality: 9/10 Intensity: 8/10
Started off in Kanata with a quick swim a the Goulbourn Rec Plex. I did my regular 1K warm up, and then did 4 x 100 hard with 50 m recoveries. I started off fairly strong (1:30) and then managed to drop down to 1:21, which is the fastest 100 I've ever swam in practice (that I can recall). So definitely happy with that effort!
Thursday AM: 1700m/35m Quality 7/10 Intensity: 6.5/10
Wasn't feeling well the night before, mostly just stuffed up and tired. Felt stiff in the morning prior to the swim. Did an easy warmup and felt better, so then I just did some tempo 50s and 100s and felt okay. Ended off with a 200m cool down.
Saturday AM: 1100m/21m Q7 I6
Very short, easy recovery swim following my run in the morning. Muscles felt good but body was very fatigued.
Cycling: 4X
Tuesday AM: 21K/1hr Quality 7/10 Intensity: 2/10
My first ride was an easy ride with Crystal (around 21K in 1 hr). Good chance to spin out the legs.
Thursday PM: 9K/16m Q: 7.5/10 Intensity: 9/10
Tri Club brick workout of 3K repeats (including a 500m climb of maybe 25-30m). Didn't really do a warm-up for the first set so I was a bit slow, but then settled into a good pace for the next two. Half way through the third set the workout was halted because a fellow member crashed. Finished the last set with an easy descent.
Friday PM: 11K/22m Q7.5 I6
Did an easy/quick ride through the city to spin out the legs after the intense workout the day before.
Sunday AM: 64K/2h Q8 I7.5
Long ride south of the city, mostly flat with some rolling hills (around 150m of climbing). It was a cool start (13C) with a slight headwind (SW). Felt pretty good but muscles were definitely stiff from the run the day before. Gradually warmed up and the wind didn't really cause any issues. I had to take a different turn because of the construction which threw off my total distance estimate, but in the end I was right around 62K and only had to add an extra 1.5K towards the end. Finished with a tail wind. Overall my power output (not including warm-up/cool down) but was around 210-215 without much variation. I'd like to average around 220W for the 90K but we'll see how training goes. Nutrition was 1 bottle with 2x Eload, 400mL of H2O with 1 salt tab (0.6 tab?) 1x granola bar at 30 min and 1x gel at 1h15.
Running:
Tuesday PM: 5K/25m Quality 6.5/10 Intensity: 5/10
I ran an easy 5K in the heat. Kept it quite easy and brought ice water. Average pace a little over 5:00/km.
Thursday PM: 2.1K/9m Q8 I9
As part of the brick workout there was 700m repeats off the bike with fast transitions. The first repeat was hard at around a 4:05 pace, followed by closer to 4:00 for the second. The third was an easy jog because of the earlier crash described above. Overall, the workout was high intensity but cut short.
Friday AM: 3.7K/25m Q6I5
Recovery run with Crystal (2.2K in 18 min) followed by a short 1.5K at a slow pace. I was orginally planning on doing my 11K run but my legs were very stiff after the Thursday workout, so I decided to postpone it until Saturday (the original plan at the beginning of the week).
Saturday AM: 11.3K/55m Q7.5 I7
Windy and cool morning (15C). First 4K were into the wind and slow, had trouble getting much below 5:00. Finally felt better and dropped down to around 4:50 for the next few K, and then ran down Sherman in the 4:40s. Remaining few K were uphill and slowed down to 4:50s again. Overall, it was a hard run but my R hip didn't bother me. Drank 1 scoop of eload and 1 bottle of water with a salt tab. (20oz)
Weights:
Monday AM: 22m Quality 7/10 Intensity: 6/10
Did a short strength workout at my parents' house on Monday morning.
Wednesday AM/PM: 40m Quality 7.5/10 Intensity: 7/10
Did a treadmill warmup (5 min walk/10min run) and 10 min of mobility exercises. In the evening I did a quick heavy session after driving all day. Started with squats and built to 140x8, DL 150x5, BP, 170 x 5 (2).
Sunday PM: recovery session
Next week
In Collingwood for school, so training volume will be down during the week. Hoping to get in 1-2X swims, a decent ride in the mountains and a decent run while I'm there. Hopefully can do either 1 long run or long ride on Thursday or Friday, depending on timing for school. On the weekend when I'm back I'd like to do another long workout (likely ride).
Swim: 4.6K/1h31
Bike: 105K/3h39
Run: 23.9K/2h6m
Weights: 1h2
Total: 8h21
Started off the week on vacation in Ottawa, so the first few days were mostly easy. Had a great swim early in the week, and then did a tri-club workout on Thursday that was high intensity (but short due to a training injury to another member). Finished off with an 11K LR on Saturday and 64K ride on Sunday that were both low-intensity and in relatively cool weather. Finished off the week feeling good.
Swimming: 3X
Monday AM: 1850m/35m Quality: 9/10 Intensity: 8/10
Started off in Kanata with a quick swim a the Goulbourn Rec Plex. I did my regular 1K warm up, and then did 4 x 100 hard with 50 m recoveries. I started off fairly strong (1:30) and then managed to drop down to 1:21, which is the fastest 100 I've ever swam in practice (that I can recall). So definitely happy with that effort!
Thursday AM: 1700m/35m Quality 7/10 Intensity: 6.5/10
Wasn't feeling well the night before, mostly just stuffed up and tired. Felt stiff in the morning prior to the swim. Did an easy warmup and felt better, so then I just did some tempo 50s and 100s and felt okay. Ended off with a 200m cool down.
Saturday AM: 1100m/21m Q7 I6
Very short, easy recovery swim following my run in the morning. Muscles felt good but body was very fatigued.
Cycling: 4X
Tuesday AM: 21K/1hr Quality 7/10 Intensity: 2/10
My first ride was an easy ride with Crystal (around 21K in 1 hr). Good chance to spin out the legs.
Thursday PM: 9K/16m Q: 7.5/10 Intensity: 9/10
Tri Club brick workout of 3K repeats (including a 500m climb of maybe 25-30m). Didn't really do a warm-up for the first set so I was a bit slow, but then settled into a good pace for the next two. Half way through the third set the workout was halted because a fellow member crashed. Finished the last set with an easy descent.
Friday PM: 11K/22m Q7.5 I6
Did an easy/quick ride through the city to spin out the legs after the intense workout the day before.
Sunday AM: 64K/2h Q8 I7.5
Long ride south of the city, mostly flat with some rolling hills (around 150m of climbing). It was a cool start (13C) with a slight headwind (SW). Felt pretty good but muscles were definitely stiff from the run the day before. Gradually warmed up and the wind didn't really cause any issues. I had to take a different turn because of the construction which threw off my total distance estimate, but in the end I was right around 62K and only had to add an extra 1.5K towards the end. Finished with a tail wind. Overall my power output (not including warm-up/cool down) but was around 210-215 without much variation. I'd like to average around 220W for the 90K but we'll see how training goes. Nutrition was 1 bottle with 2x Eload, 400mL of H2O with 1 salt tab (0.6 tab?) 1x granola bar at 30 min and 1x gel at 1h15.
Running:
Tuesday PM: 5K/25m Quality 6.5/10 Intensity: 5/10
I ran an easy 5K in the heat. Kept it quite easy and brought ice water. Average pace a little over 5:00/km.
Thursday PM: 2.1K/9m Q8 I9
As part of the brick workout there was 700m repeats off the bike with fast transitions. The first repeat was hard at around a 4:05 pace, followed by closer to 4:00 for the second. The third was an easy jog because of the earlier crash described above. Overall, the workout was high intensity but cut short.
Friday AM: 3.7K/25m Q6I5
Recovery run with Crystal (2.2K in 18 min) followed by a short 1.5K at a slow pace. I was orginally planning on doing my 11K run but my legs were very stiff after the Thursday workout, so I decided to postpone it until Saturday (the original plan at the beginning of the week).
Saturday AM: 11.3K/55m Q7.5 I7
Windy and cool morning (15C). First 4K were into the wind and slow, had trouble getting much below 5:00. Finally felt better and dropped down to around 4:50 for the next few K, and then ran down Sherman in the 4:40s. Remaining few K were uphill and slowed down to 4:50s again. Overall, it was a hard run but my R hip didn't bother me. Drank 1 scoop of eload and 1 bottle of water with a salt tab. (20oz)
Weights:
Monday AM: 22m Quality 7/10 Intensity: 6/10
Did a short strength workout at my parents' house on Monday morning.
Wednesday AM/PM: 40m Quality 7.5/10 Intensity: 7/10
Did a treadmill warmup (5 min walk/10min run) and 10 min of mobility exercises. In the evening I did a quick heavy session after driving all day. Started with squats and built to 140x8, DL 150x5, BP, 170 x 5 (2).
Sunday PM: recovery session
Next week
In Collingwood for school, so training volume will be down during the week. Hoping to get in 1-2X swims, a decent ride in the mountains and a decent run while I'm there. Hopefully can do either 1 long run or long ride on Thursday or Friday, depending on timing for school. On the weekend when I'm back I'd like to do another long workout (likely ride).
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