Aug 2017
Total Training Volume
Swim: 21.8K/7h03m (3rd)
Bike: 426K/14h32m (1st)
Run: 124.1K/10h28m(3rd)
Weights/Other: 6h53m
Total: 38h58 (1st)
Aug was my busiest training month in the last year except for May. After an injury in mid-June and Muskoka in July, I took most of July off recovering. Both months were the least I've ran in over a year (probably since Aug 2016). August I bounced back with my highest bike volume of the year and 3rd highest swim volume. My running bounced back, although I was still running significantly more volume back in the spring.
Swim: I didn't do any OW swimming (except for the very end of the month), but thanks to being in Hamilton I was able to swim in a pool all summer (first time in probably 9 years). As a result my swimming is the fastest it's ever been. I didn't do as much volume due to the business of my school schedule, but I felt like I was able to maintain the improvements I made during the June/July time period. I know Sept will likely be less swimming due to school and tapering for the race. But I am starting Masters swimming so I will be able to get 2 good sessions per week in for the off season.
Bike: Continued to work on volume after not doing as much in June and July. The course is going to be long and flat I wanted to train some long sessions in aero and work on sustaining power output. Did a little less speed/power work in this month and focused more on volume, as I felt that I fatigued in the later stages of Muskoka. I also worked a lot on nutrition on the bike. Knowing that in Sept my volume will drop significantly and I'll continue to mostly work on power until next spring.
Run: Focused on building up the mileage after not doing a lot the past few months. I haven't done much speed work but I feel like I've got enough for a 70.3 which is really about not dying on the run. Once the fall hits my focus will be more on speed and getting ready for Road2Hope and Around the Bay. I know my fall running volume will increase as it usually does.
Strength: Re-focused on strength during the summer months. I normally taper off the weights during the summer but this year that led to a glute injury in June. As a result I continued to do dead lifts and squats every week, although the total load was low (60-70% 1RPM). Once the biking volume starts to drop I will add more weight volume into my trg plan.
Wednesday, September 13, 2017
Tuesday, September 12, 2017
Tapering for Barrelman
Training Summary: Sep 4 -10
2-1 weeks until Barrelman
Swim: 1h29m/
Bike: 2h56m/ (40 min bike commute)
Run: 1h50/
Weights: 1h06m
Other:
Total: 7h22m
Summary
Good first week of taper. Did a good long swim in the pool with 800m in a PB time of 12:56. Ended off with a 1h45 brick at a good effort. Trying to hold it for the final week before the race.
Swimming:
Tuesday PM: 20m/1.05K Q7 I7
Quick swim. Pool closed faster than I thought. Only had time for a warm-up and some 50s. Was sore from weights the night before. Will try again tomorrow.
Wednesday PM: 40m/2.15K Q8.5I9
Long swim with a 800m interval. Did regular 800m warmup, followed by 200m of build. Short break <1 min followed by 800m hard. Kept the pace fairly constant, hitting 400m in 6:26 and 800 in 12:56 (1:37 pace). It was my fastest 800 I've ever swam (13:06 was my last PB around 2014-15). I also didn't feel fully rested going into it or given myself much of a break post-warm up, so I think that under race conditions I could definitely go faster. For my upcoming 2K I will still be conservative and aim for sub 1:40 pace (33-34min).
Friday AM: 29m/1.55K Q7I7
Mostly recovery workout.
Cycling:
Wednesday AM: 35m/16K Q8I8 (trainer)
Morning trainer ride. Intervals of 1 min at > FTP (250-300W), followed by 1 min recovery and 1 min moderate (220-230W). Did 7 repeats. Overall legs felt not too bad.
Tues-Fri AM: 40m/14.4K
Daily commute x 4, about 10 min/3.6K per day
Saturday AM: 15m/7K (trainer)
Easy trainer ride.
Sunday AM: 1h16/41K (Q8I9) (brick)
Cool start to the morning (6-7C). Winds light at the start. After 5K warm-up went out in 17:30 for first 10K (235W), then slowed down to 18:00 and 18:40 for the final 20K. Power output maintained, but speed slowed down due to head wind (overall average around 33 Kph). Felt good and drank around 650mL with 1.5 scoops of eload and 1 gel.
Running:
Tuesday AM: 25m/5.1K Q7I7 (treadmill)
Treadmill run. First in a few months. Built up to about 12.6K (4:46). Legs were alright.
Thursday AM: 45m/9.1K (Q7.5I7.5)
Cool morning run. Was stiff, took a while to get going. First K was 5:20s, the next few were 4:50s, and then did a few in the 4:40s. Ended off in the low 4:50s. Didn't feel like I worked hard but legs were sore.
Saturday AM: 10m/2K
Easy run.
Sunday AM: 29m/7K Q8.5I9 (brick)
Run off the bike. Warmed up to maybe 10C. Felt good and went out at 4:22 for the first K, then managed to drop down to 4:10s for the remainder, until the final K (around 4:20 again). Overall was sub 30 with an average pace around 4:12. Drank about 0.5 scoop of eload and 1x gel with maybe 200mL of water
Weights/Mobility:
Monday PM: 35m Q8I8
Did 10 min spin warm-up and then heavy weights after the day of driving. Felt stong and hit 150 on the Sq and DL both. Went up to 160 on BP (4th set). 35 on OHP. Ended with core/mobility work.
Next week
Race prep week. Starting Masters swimming, so I will need to keep it easy. Will do some light weights and short rides to check my bike tuning. Will also do some light runs. Total training time pre-race around 4 hrs.
2-1 weeks until Barrelman
Swim: 1h29m/
Bike: 2h56m/ (40 min bike commute)
Run: 1h50/
Weights: 1h06m
Other:
Total: 7h22m
Summary
Good first week of taper. Did a good long swim in the pool with 800m in a PB time of 12:56. Ended off with a 1h45 brick at a good effort. Trying to hold it for the final week before the race.
Swimming:
Tuesday PM: 20m/1.05K Q7 I7
Quick swim. Pool closed faster than I thought. Only had time for a warm-up and some 50s. Was sore from weights the night before. Will try again tomorrow.
Wednesday PM: 40m/2.15K Q8.5I9
Long swim with a 800m interval. Did regular 800m warmup, followed by 200m of build. Short break <1 min followed by 800m hard. Kept the pace fairly constant, hitting 400m in 6:26 and 800 in 12:56 (1:37 pace). It was my fastest 800 I've ever swam (13:06 was my last PB around 2014-15). I also didn't feel fully rested going into it or given myself much of a break post-warm up, so I think that under race conditions I could definitely go faster. For my upcoming 2K I will still be conservative and aim for sub 1:40 pace (33-34min).
Friday AM: 29m/1.55K Q7I7
Mostly recovery workout.
Cycling:
Wednesday AM: 35m/16K Q8I8 (trainer)
Morning trainer ride. Intervals of 1 min at > FTP (250-300W), followed by 1 min recovery and 1 min moderate (220-230W). Did 7 repeats. Overall legs felt not too bad.
Tues-Fri AM: 40m/14.4K
Daily commute x 4, about 10 min/3.6K per day
Saturday AM: 15m/7K (trainer)
Easy trainer ride.
Sunday AM: 1h16/41K (Q8I9) (brick)
Cool start to the morning (6-7C). Winds light at the start. After 5K warm-up went out in 17:30 for first 10K (235W), then slowed down to 18:00 and 18:40 for the final 20K. Power output maintained, but speed slowed down due to head wind (overall average around 33 Kph). Felt good and drank around 650mL with 1.5 scoops of eload and 1 gel.
Running:
Tuesday AM: 25m/5.1K Q7I7 (treadmill)
Treadmill run. First in a few months. Built up to about 12.6K (4:46). Legs were alright.
Thursday AM: 45m/9.1K (Q7.5I7.5)
Cool morning run. Was stiff, took a while to get going. First K was 5:20s, the next few were 4:50s, and then did a few in the 4:40s. Ended off in the low 4:50s. Didn't feel like I worked hard but legs were sore.
Saturday AM: 10m/2K
Easy run.
Sunday AM: 29m/7K Q8.5I9 (brick)
Run off the bike. Warmed up to maybe 10C. Felt good and went out at 4:22 for the first K, then managed to drop down to 4:10s for the remainder, until the final K (around 4:20 again). Overall was sub 30 with an average pace around 4:12. Drank about 0.5 scoop of eload and 1x gel with maybe 200mL of water
Weights/Mobility:
Monday PM: 35m Q8I8
Did 10 min spin warm-up and then heavy weights after the day of driving. Felt stong and hit 150 on the Sq and DL both. Went up to 160 on BP (4th set). 35 on OHP. Ended with core/mobility work.
Next week
Race prep week. Starting Masters swimming, so I will need to keep it easy. Will do some light weights and short rides to check my bike tuning. Will also do some light runs. Total training time pre-race around 4 hrs.
Wednesday, September 6, 2017
2 weeks: Back 2 School/Sudbury
Training Summary: Aug 28-Sept 3
3-2 weeks until Barrelman
Swim: 3X 1h47m/5.7K
Bike: 3X 3h05m/85K
Run: 3X 2h21m/29K
Weights: 4X 1h25m (2x stretch)
Other: Bike Commute (included with cycling)
Total: 8h39m
Summary
Busy week starting school again, but managed to get most of my training in. Had a decent open water swim at Christie lake (better than last time). It's starting to cool off so not sure if I will get another swim in before the race. I did a 19K long run with a mix of speeds (sub 4:40 overall) and felt fairly decent. Finally, we were travelling so I did a 90min trainer ride at around race pace to simulate a good race pace experience. Some hip tightness from driving on the weekend, but overall felt good.
Swimming:
Monday AM: 35m/1.8K Q7 I7.5
Recovery swim. Was going to swim at Mac but the pool was closed. Went to Westmount. Pool was medium busy, but did 800 WU, some 50s, and then did a few 100s on short rest, followed by 100 hard. Didn't get sub 1:30 for 100 but didn't really push it much more than 85-90% on the 100s.
Wednesday PM: 36m/2.1K (ish) Q8I8
OW swim at Christie Lake. Conditions were better than last time I swam there. Still don't quite know the distance markers, so I counted strokes. It was about 360 strokes upstream and 330 downstream (a little over 5 min one upstream and less than 5 down). I'd probably estimate maybe 280-300m based on Google maps and watch data. I brought my other Garmin and put it in my swim cap to try to get a better estimate, but it still can be off by 20m every time you change direction. Overall I felt pretty good. My one watch said I swam 1.8K in 36m whch is definitely slower than I felt I was going, even if I was slower than I thought I still think that I was closer to 2K overall.
Friday AM: 35m/1.8K Q7,5I8
Mixed swim workout. Regular warm-up, then did some intervals of 50 and 100m. Did a few 100 sub 1:30 and a 50m at 39s.
Cycling:
Tuesday AM: 45m/21K Q8I8.5 (trainer)
Morning trainer ride. Did intervals of 4 min (build) up to 250-270W, followed by 60-90s of recovery and then build again. Overall power was around 200W, speed 28. IF of around 85%. Legs felt fairly strong throughout.
Running:
Tuesday PM: 30m/5.4K Q7.5I7
Easy trail run through Cootes. Legs were fairly stiff, kept the pace easy. Did first 2.5K through the trails and final 3K was mostly on flat pavement. Felt fairly good at the end.
Thursday AM: 88m/19K Q8I8.5
Cool morning. Ran laps around the neighbourhood because I wanted close access to water for a long tempo run. I was originally hoping for about 20K in 1h30 (4:30 pace) but as soon as I started my warm-up I knew my legs probably wouldn't be able to do it. Started off fairly strong though, stopping at 7K (32:30) for a bathroom break. Still felt good until about 14K (1:04) when I started to slow down. I hadn't taken a gel by that point because my stomach felt good and I didn't want to throw it off. But my legs were slowing down to 4:40s (I was comfortably running around 4:30 before that) so I decided to take my gel around 14.5K. I only took maybe 1/3 of it though. I took a little bit each K until 16.5K, when I had an emergency GI stop. After that I felt signfiicantly better, but my legs were very stiff. I ran the last 2K at around 4:45 pace, slowing my overall pace to 4:38 (I had been sub 4:35 most of the way). Drank a total of 900mL, 1 salt tab, 1 gel, and a little over 1 scoop of eload. 2 bathroom stops.
Weights/Mobility:
Monday AM: 37m Q7.5I7.5
Morning weights, legs felt not bad. Built up to 150 x 6 on the Sq, but kept the DL light at 100. Same with BP, didn;t go above 150. Did some core work as well and mobility.
Wednesday AM: 27m Q7I6.5
Mostly light weight exercises. Did full body with OHP (25, 30), Rows (25, 30), chest flyes, ham curls.
Did some recovery sessions on Fri/Sun to keep my hip mobile.
Next week
Final 2 weeks to go. I plan to do a long tempo swim n the pool (maybe 750-800m) to see how I feel, and hopefully keep a sub 1:40 pace. My final race prep will be a brick outside (hopefully). Plan to do maybe 60min on the bike (maybe 40K total) and 30 min run off the bike.
3-2 weeks until Barrelman
Swim: 3X 1h47m/5.7K
Bike: 3X 3h05m/85K
Run: 3X 2h21m/29K
Weights: 4X 1h25m (2x stretch)
Other: Bike Commute (included with cycling)
Total: 8h39m
Summary
Busy week starting school again, but managed to get most of my training in. Had a decent open water swim at Christie lake (better than last time). It's starting to cool off so not sure if I will get another swim in before the race. I did a 19K long run with a mix of speeds (sub 4:40 overall) and felt fairly decent. Finally, we were travelling so I did a 90min trainer ride at around race pace to simulate a good race pace experience. Some hip tightness from driving on the weekend, but overall felt good.
Swimming:
Monday AM: 35m/1.8K Q7 I7.5
Recovery swim. Was going to swim at Mac but the pool was closed. Went to Westmount. Pool was medium busy, but did 800 WU, some 50s, and then did a few 100s on short rest, followed by 100 hard. Didn't get sub 1:30 for 100 but didn't really push it much more than 85-90% on the 100s.
Wednesday PM: 36m/2.1K (ish) Q8I8
OW swim at Christie Lake. Conditions were better than last time I swam there. Still don't quite know the distance markers, so I counted strokes. It was about 360 strokes upstream and 330 downstream (a little over 5 min one upstream and less than 5 down). I'd probably estimate maybe 280-300m based on Google maps and watch data. I brought my other Garmin and put it in my swim cap to try to get a better estimate, but it still can be off by 20m every time you change direction. Overall I felt pretty good. My one watch said I swam 1.8K in 36m whch is definitely slower than I felt I was going, even if I was slower than I thought I still think that I was closer to 2K overall.
Friday AM: 35m/1.8K Q7,5I8
Mixed swim workout. Regular warm-up, then did some intervals of 50 and 100m. Did a few 100 sub 1:30 and a 50m at 39s.
Cycling:
Tuesday AM: 45m/21K Q8I8.5 (trainer)
Morning trainer ride. Did intervals of 4 min (build) up to 250-270W, followed by 60-90s of recovery and then build again. Overall power was around 200W, speed 28. IF of around 85%. Legs felt fairly strong throughout.
Running:
Tuesday PM: 30m/5.4K Q7.5I7
Easy trail run through Cootes. Legs were fairly stiff, kept the pace easy. Did first 2.5K through the trails and final 3K was mostly on flat pavement. Felt fairly good at the end.
Thursday AM: 88m/19K Q8I8.5
Cool morning. Ran laps around the neighbourhood because I wanted close access to water for a long tempo run. I was originally hoping for about 20K in 1h30 (4:30 pace) but as soon as I started my warm-up I knew my legs probably wouldn't be able to do it. Started off fairly strong though, stopping at 7K (32:30) for a bathroom break. Still felt good until about 14K (1:04) when I started to slow down. I hadn't taken a gel by that point because my stomach felt good and I didn't want to throw it off. But my legs were slowing down to 4:40s (I was comfortably running around 4:30 before that) so I decided to take my gel around 14.5K. I only took maybe 1/3 of it though. I took a little bit each K until 16.5K, when I had an emergency GI stop. After that I felt signfiicantly better, but my legs were very stiff. I ran the last 2K at around 4:45 pace, slowing my overall pace to 4:38 (I had been sub 4:35 most of the way). Drank a total of 900mL, 1 salt tab, 1 gel, and a little over 1 scoop of eload. 2 bathroom stops.
Weights/Mobility:
Monday AM: 37m Q7.5I7.5
Morning weights, legs felt not bad. Built up to 150 x 6 on the Sq, but kept the DL light at 100. Same with BP, didn;t go above 150. Did some core work as well and mobility.
Wednesday AM: 27m Q7I6.5
Mostly light weight exercises. Did full body with OHP (25, 30), Rows (25, 30), chest flyes, ham curls.
Did some recovery sessions on Fri/Sun to keep my hip mobile.
Next week
Final 2 weeks to go. I plan to do a long tempo swim n the pool (maybe 750-800m) to see how I feel, and hopefully keep a sub 1:40 pace. My final race prep will be a brick outside (hopefully). Plan to do maybe 60min on the bike (maybe 40K total) and 30 min run off the bike.
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