Bike :
Planned Time: 1:15:00Workout Description:
Run :
Planned Time: 0:15:00Workout Description:
Duration: 15 minutes
Intensity: Z1 - Z3
Cadence: 90 - 95
Specificity: Tempo Efforts
Directly after the bike, find a rhythm and loosen upper body. Move directly into 1 x 6:00 Tempo effort. Don't go out so fast that you have to slow down at any point. Should be a good effort! Stay hydrated, light stretch after.
Intensity: Z1 - Z3
Cadence: 90 - 95
Specificity: Tempo Efforts
Directly after the bike, find a rhythm and loosen upper body. Move directly into 1 x 6:00 Tempo effort. Don't go out so fast that you have to slow down at any point. Should be a good effort! Stay hydrated, light stretch after.
Tuesday:
Swim
Planned Time: 1:00:00Actual Time: 1:00:00Distance (A): 2500 yards
Calories: 700 caloriesWorkout Description:
Strength
Planned Time: 1:00:00Actual Time: 1:00:00Calories: 425 caloriesWorkout Description:
Bodyshaping
Post Activity Comments:
tossed heavy balls around for main set;
Masters
Post Activity Comments:
warmup 200; 10 x 50 descending 1-4, 5-8, 9-10 - 500 yards; 4 x 200; 4 x100; 8 x 50; 8 x25 total yards for ms: 1800 total yards: 2500
Wednesday:
Run
Planned Time: 1:00:00Actual Time: 0:52:36Distance (A): 3.97 miles
Calories: 632 caloriesWorkout Description:
Bike
Planned Time: 1:15:00Actual Time: 0:45:00Calories: 638 caloriesWorkout Description:
Easy spin. Outdoors preferred.
Post Activity Comments:
Rode outside in slight drizzle at 7 am. Decided to go right from bike to run.
Thursday: off
Friday: Kentucky Training Camp
Custom
Workout Description:
Run
Planned Time: 0:45:00Actual Time: 0:45:00Distance (A): 4.9 miles
Calories: 660 caloriesWorkout Description:
Bike
Planned Time: 1:00:00Actual Time: 1:00:00Distance (A): 16 miles
Calories: 850 caloriesWorkout Description:
Swim
Planned Time: 0:30:00Workout Description:
Shake out swim. Optional
Saturday:
Swim
Planned Time: 0:30:00Actual Time: 0:30:00
Calories: 350 caloriesWorkout Description:
Calories: 350 caloriesWorkout Description:
Bike
Planned Time: 6:00:00Actual Time: 7:39:48
Distance (A): 105.39 miles
Calories: 11419 calories
Distance (A): 105.39 miles
Calories: 11419 calories
Workout Description:
Distance (A): 15.05 miles
Calories: 1674 caloriesWorkout Description:
Distance (A): 8.83 miles
Calories: 1192 caloriesWorkout Description:
Run
Planned Time: 0:30:00Actual Time: 0:30:00
Calories: 440 caloriesWorkout Description:
Calories: 440 caloriesWorkout Description:
Duration: 30 minutes
Intensity: Z1 - Z2
Cadence: 90 - 95
Specificity: After bike - focus on form
Include: Directly after the bike, focus on your cadence and form. Stay hydrated, light stretch after.
Intensity: Z1 - Z2
Cadence: 90 - 95
Specificity: After bike - focus on form
Include: Directly after the bike, focus on your cadence and form. Stay hydrated, light stretch after.
Post Activity Comments:
After being carried off my bike I did manage to get my shoes on w/o more cramping and went out walked for 30 minutes.
Sunday:
Bike
Planned Time: 1:00:00Actual Time: 1:13:40Distance (A): 15.05 miles
Calories: 1674 caloriesWorkout Description:
Run
Planned Time: 2:30:00Actual Time: 2:05:32Distance (A): 8.83 miles
Calories: 1192 caloriesWorkout Description:
Swim
Planned Time: 0:30:00Workout Description:
OWS - Technique
Warm up: at 10 min at Z1
Main Set:
75 min Long Run Pace
60 min Marathon Pace
Settle in and get comfortable. Hold as close to Marathon pace as possible. Use measured course or Garmin. Record time, distance and AHR.
Cool Down: 5 min at Z1
Post Activity Comments: Main Set:
75 min Long Run Pace
60 min Marathon Pace
Settle in and get comfortable. Hold as close to Marathon pace as possible. Use measured course or Garmin. Record time, distance and AHR.
Cool Down: 5 min at Z1
Ran / walked about 10 miles total. Not a good effort, the hills depleted my already depleted muscles and I walked many of them. Hot, humid, hilly, sunny. Deadly combination. I didn't try to kill myself on this workout as I thought that would cast a pall over an otherwise succesful training camp.
Aerobic, out and back. Quick transition to the run. Begin your nutrition plan.
Post Activity Comments:
This file includes the first part of my run after the ride - I realized that I could set up a separate workout file so I stopped it. I rode 60 minutes - about 15 miles - just an easy ride. Trying to conserve energy for run.
Spring Camp - 2 x loops
1st loop Zone 2 mainly up to 3 on climbs
2nd loop Zone 3 mainly up to 4 on climbs
1st loop Zone 2 mainly up to 3 on climbs
2nd loop Zone 3 mainly up to 4 on climbs
Post Activity Comments:
I felt good on the first loop even after those fucking hills on 294, but just as I got the turnaround for 2nd loop, got my first leg cramp. It was a psychologically daunting challenge, knowing that I would have to face that same finish, one more time -wasn't sure I could do that, but was determined to make it through. I kept the bike in the small ring for almost all of the ride and tried to conserve my leg muscles, pretty much it was a zone 2-3 effort. I would get cramps in one leg then the other, sometimes hamstring, sometimes inside thigh, no calf cramps, sometimes both legs at once. I did learn that it is possible to ride through the cramps (although it hurts). I never stopped for a cramp. And at times they disappeared for several miles.
The final three hills were as tough as anything I had experienced athletically. It was sort of funny to be passed by Fernando and Mo in literally the last mile of the ride. Their 12 mile wrong turn made the difference.
The final three hills were as tough as anything I had experienced athletically. It was sort of funny to be passed by Fernando and Mo in literally the last mile of the ride. Their 12 mile wrong turn made the difference.
OWS - Work on sighting, swimming straight course.
Social Bike - Zone 1
60-90 minutes
Post Activity Comments: 60-90 minutes
Easy ride;
Social Hilly Course
Aerobic Z1-2. 10-15:00 easy running, include several short :15-:20 second high cadence efforts to wake the legs up. Settle into Zone 2 effort. Check HR and listen to your breathing to help control effort. Check cadence and form several times throughout the run. Enjoy.
Post Activity Comments: Aerobic Z1-2. 10-15:00 easy running, include several short :15-:20 second high cadence efforts to wake the legs up. Settle into Zone 2 effort. Check HR and listen to your breathing to help control effort. Check cadence and form several times throughout the run. Enjoy.
Ran up to Friendship road with Fernando; tempo pace (for me).
Spring Training Camp
Warm up: 10-15 min easy running,
3-4 faster efforts of :20-:30 w/equal recovery time
Main Set:
4 x 6:00 HARDER efforts 80-90 %
(2 min jog recovery)
Listen to your body. Harder is relative to how your feeling on this day. If feeling sore or tired, okay to cut back on intensity and time of the overall run.
Cool Down: 5-10 min easy
Post Activity Comments: 3-4 faster efforts of :20-:30 w/equal recovery time
Main Set:
4 x 6:00 HARDER efforts 80-90 %
(2 min jog recovery)
Listen to your body. Harder is relative to how your feeling on this day. If feeling sore or tired, okay to cut back on intensity and time of the overall run.
Cool Down: 5-10 min easy
Apparently I failed to stop watch or I guess I hit the lap button instead of the stop. I ran 3.85 miles in 33 minutes for an avg pace of 8:36; tried to run uptempo for most of the course. Legs felt good.
Warm Up: 10 min easy rding
5 build to threshold every 1 min
5 min at Z1
Main Set:
6 x 2:00 at Z6 w/3:00 easy riding after each
5 x 1 min All Out! with 2 min RI
4 x 30 sec (All out) with 90 min RI
CD: 5-15 min at Z1
5 build to threshold every 1 min
5 min at Z1
Main Set:
6 x 2:00 at Z6 w/3:00 easy riding after each
5 x 1 min All Out! with 2 min RI
4 x 30 sec (All out) with 90 min RI
CD: 5-15 min at Z1
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