Showing posts from May, 2011

5 weeks out and good to go...

This week was the first opportunity I have gotten to give myself and honest assessment of where my fitness is at as I approached 5 weeks out from CDA. Last week I gave myself 4 days recovery, followed by a key weekend.  This week was a good balance of quality and quantity. A brief summery for ya'll...

Monday -
Swim 4.5km that included 5 400's at 1:06/07 pace on 4:45 and a bunch of 100's
Bike - Double session with flat intervals in the morning and evening build run. 100km total

Tuesday -
Run - 20km on the trails in the arb, all easy
Swim - 4km with 100's dropping 1 sec each interval on 1:45. Started on 1:10, missed 1:01. Then the same thing with 50's on 1min. Started at 38 and missed 26sec.

Wednesday -
Bike - Double ride day with BRO hill reps broken with lunges, evening aerobic ride. 100km
Run - Easy 30min yog

Thursday -
Run - Morning 16km ending with 4x4min hill repeats at max controlled effort.
Aquathon - swam 11:08 for 1000m and ran low 17 for the hilly 5k...good ef…

Forced Recovery

In the past two seasons, I have done quite a few things right with my training. But there was one aspect that I wanted to improve; I felt like I had done a bit too much during my recovery blocks.  This season I have changed that and it has made a world of difference.  Most of my recovery blocks last for 5 days and follow about 14 days of training.

This last block was the best recovery block to date.  I headed down to Destin, FL to spend the week with the Piper's.  Carly and I swam every day in the ocean, which was a GREAT change in scenery.  I swam M,W,R,F that consisted of 2 easy swims, 1 long swim and 1 moderate swim. I rode easy on M and Sa for 90minutes and then rode 4hrs with 3x30km at 300w on Su.  I ran M,W,R,F,Su this week with M and R being easy, W being a 15km build run, F being a longer 90min run and Su a brick run of 8miles at 6:30/mi. Total hours for the week ended up being 14:45.

I am now back in WI, leaves are on the trees and it feels like the season is here.  I hav…

Block Done!

After a recovery day on friday with swim and easy spin, I headed to the Monona 20k run race.  I decided to end my long run with the race, which actually worked well.  I felt good from the get go.  After a bit over 8miles to start at an average 6:30 per mile, I ran the 20km race at an average pace of 6:20.  All felt great, HR steady at 155 (which is just under IM HR for me).  Easy cd after to 21 miles.

To finish off the block I did a VERY steady hilly ride.  It's always a good sign when you end your training block better than you started ;)  5hrs in the saddle today, 7000 ft of climbing and NP of 265w.  Felt great throughout.

Now I am off to FL for 4 days of R&R!! Can't wait! Check in with you all when I am back and rolling again.


Just Get Out The Door...

Tonight I could barely get off the couch to get my run done, but was pleasantly surprised with a PR 7mi build tonight...not bad for the end of a 3 week training block. Run Splits were along a rolling route with some short steep climbs and a bit of wind on the return.  A minute or two with functional work, then 629 615, 601, 551, 535, 521, 2:30 last half mile, then cd.

This workout again proves that those that can motivate and get it done, on the right days, will reap the benefits.  Had this been a designated recovery or aerobic builder day, I would have likely skipped it and opted for recovery.

End in sight...

Training has gone well this is the update.

Monday -

Swim 4600 SCY consisting of 200's, 300's and 400's on 1:15 base.  Held 1:06/7's for these...BIG improvement. Rest of the day off for recovery.

Tuesday -

Morning was 75minutes steady at IM pace for 45minutes.

Midday was a swim of 4k LCM with a mainset of 3x800 on 11:30.  Another breakthrough swim.  Times were 10:20, 10:08, 10:16...

Wednesday -

Bike - 2hrs of team riding.

Bike - 5hr 10min tough ride today with 4x10minutes at FTP uphill in all 3 positions.  After this set, 60minutes at 275-285 continuous.

Run - 10k off the bike at IM pace...pace was easy, first mile was 558, whoops...backed off an avg'd 6:15-20ish for these rolling miles...felt good.

Thursday -

Tired surprise...I need to try to eat more on the big days to make the next day successful.

Run - 50minutes with 4x2minutes uphill HARD. steady back to car.

Swim - Wanted key session, but too tired. 2.5 LCM yards for recovery. Body felt …

Sunday Funday

Not really...just glad to get it done.  2:15 run today with 1:45 at IM pace/effort.  Extremely windy out, but the sun helped.  Got in a nice ice bath thanks to Lake Wingra.

After a nap and some Sunday sports, I am off for a nice easy spin to loosen up these sore legs...