July 20
Today was supposed to be a double swim day that turned into a single swim day. I helped Stacey get set up on her road bike and we ended up making an unexpected bike shop trip. By the time I finished I didn't have the motivation to go swim in the 20m pool (a thunderstorm meant the outdoor 25m pool is closed). Anyhow, I'll do the second swim tomorrow morning, bright and early. More motivation to get to bed early.
(1) ~4000m swim. Lots of 250s pulling and then more 100s free. I did the 250s in 4:06 to 4:10, which is okay for me. But then I could only manage 1:38-1:40 for the hundreds, which isn't too great given my effort level (hard!).
(2) 1:25 run. All easy and by feel. Nice day, good songs on the iPod.
July 19
(1) 2:45 ride with 2:20 at IM intensity based on PE. I did two laps of Hwy 36 (starting at Nelson Rd) --> Hygiene Rd. --> 75th St --> Nelson --> back to start, and then one 50 minute effort on the way home zig-zagging to dodge some approaching lightning. Here's the data:
Lap 1 - 15.6 miles; 41:25; 22.7 mph; 135 bpm average; 210 average W; 215 W normalized; 83 rpm avg
Lap 2 - 15.6 miles; 42:16; 22.2 mph; 133 bpm; 210 average W; 216 W normalized; 83 rpm avg
Quasi Lap 3 - 20.3 miles; 55:32; 22 mph; 137 bpm; 205 average W; 212 W normalized 84 rpm avg
Loops 1 and 2 each have about 660 ft of ascending according to my Garmin, which is comparable to the amount of climbing I'll face in Louisville. Also, it was warm again at 95 degrees.
Throw on some Zipps and my aero helmet and I'll be moving pretty well. Of course, at 5600 feet the air offers less resistance.
(2) Flop. 35 minutes, if I recall correctly.
July 18
(1) MAF test + intervals for a total of about 1:35 of running.
MAF data:
Mile 1 - 6:38; 146 bpm average (my HR stayed in the low 140s for the first 3/4 mile)
Mile 2 - 6:41; 151 bpm
Mile 3 - 6:45; 154 bpm
Mile 4 - 6:58; 154 bpm
Mile 5 - 6:58; 154 bpm
Mile 6 - 6:58; 155 bpm
PE was 6/10 for the MAF test. Conditions were hot -- I ran from 1 to 3 o'clock and it was 95 degrees with the sun out almost the whole time. There was a bit of wind, but it felt great when running into the wind so i didn't mind. Oh, and I ran on the dirt track at Harvard Gulch.
After the MAF test, it was interval time. Between each interval I ran an easy 200, which typically took 1:20. These efforts weren't all out, but they were hard.
400 - 81 sec (targeting 80 sec)
800 - 3:00 (targeting 3:00)
1200 - 4:36 (targeting 4:40)
1600 - 6:12 (targeting 6:15)
1200 - 4:39 (targeting 4:45)
800 - 2:59 (targeting 3:05)
400 - um, made it halfway before stopping to avoid puking up the sports drink that I had just chugged way too much of, especially given the drink's tea-like temperature resulting from having sat in the sun for an hour and a half.
Stacey was pretty impressed by my workout. She was doing her own MAF test, and let's just say the heat was winning. All these workouts in hot weather have given me some confidence for a good result in Louisville even if it's a scorcher. I welcome that confidence because I did two Chicago Marathons in I think 2007 and 2008 that were both very hot, and I withered in each of them (e.g., 1:18 at half feeling great to a 2:48 finish in 2008).
(2) Flop. 30 minutes.
No comments:
Post a Comment