Wednesday
Run 5.3 miles in about 45 minutes HR 139
Swim got cut a little short
200 warm up
5X200 (Pull, IM, Free, IM, Pull)
3X100 Kick
200 back working on rotation and balance
200, 150, 100, 50 back :15 rest
12X25 sprints
200 cool down
Thursday
Run 6.35 miles in 54 minutes HR 138
New shoes to try out, Mizuno Wave Precision 8. So far they are OK, we'll see more when I've got 100 miles on them.
Thursday, September 27, 2007
Wednesday, September 26, 2007
Training Thoughts
What to do for next year?
Well for the last 2 seasons I've tried to run a lot to build endurance, I've gotten faster but only a little last season. Why? I feel it's because I have a difficult time running faster cuz I'm inefficient. I'm really good at running 8 min/miles but when I get under 7:30 it really kills me. Because of this I think a change is in order.
I'm not going to focus on run volume this winter where as last winter I ran 40 to 50 miles a week, I'm going to focus on quality for 2 of my runs per week and leave the other 3 days as easy and short running so I can recover easily. One of my workouts will come from Dave Peterson's track day and the other I'll just get out of Daniels Running Formula. I'm looking to peak at 35 mpw while holding average milage near 30 mpw.
In place of the time spent running I'm going to put that toward biking, easy, hard or whatever I feel like doing untill January when I will start my next training program prepping for the Triple T again. This year I want to peak for that race weekend and not use it to train through. So that will be my first "A" race so to speak and then peak again 10 weeks later for Steelhead 70.3.
My swimming volume will be about the same as last season (10,000 to 14,000 a week) and I will continue to swim with LALA (masters club) throughout the fall/winter/spring. We may have a VIP coach soon, I don't think I'm allowed to say who yet but she is very influential in the world of swimming and triathlon.
A preliminary race schedule for next season:
Duathlon in April or early May
Triple T in late May "A"
Ann Arbor Tri or Rockman Tri in early June
Peterborough HIM in July
Probably a sprint in here somewhere
Steelhead 70.3 in early Aug "AA"
Sylvania Oly in mid Aug
Another Oly in Sept, maybe the Great lake Escape in Ohio
Well for the last 2 seasons I've tried to run a lot to build endurance, I've gotten faster but only a little last season. Why? I feel it's because I have a difficult time running faster cuz I'm inefficient. I'm really good at running 8 min/miles but when I get under 7:30 it really kills me. Because of this I think a change is in order.
I'm not going to focus on run volume this winter where as last winter I ran 40 to 50 miles a week, I'm going to focus on quality for 2 of my runs per week and leave the other 3 days as easy and short running so I can recover easily. One of my workouts will come from Dave Peterson's track day and the other I'll just get out of Daniels Running Formula. I'm looking to peak at 35 mpw while holding average milage near 30 mpw.
In place of the time spent running I'm going to put that toward biking, easy, hard or whatever I feel like doing untill January when I will start my next training program prepping for the Triple T again. This year I want to peak for that race weekend and not use it to train through. So that will be my first "A" race so to speak and then peak again 10 weeks later for Steelhead 70.3.
My swimming volume will be about the same as last season (10,000 to 14,000 a week) and I will continue to swim with LALA (masters club) throughout the fall/winter/spring. We may have a VIP coach soon, I don't think I'm allowed to say who yet but she is very influential in the world of swimming and triathlon.
A preliminary race schedule for next season:
Duathlon in April or early May
Triple T in late May "A"
Ann Arbor Tri or Rockman Tri in early June
Peterborough HIM in July
Probably a sprint in here somewhere
Steelhead 70.3 in early Aug "AA"
Sylvania Oly in mid Aug
Another Oly in Sept, maybe the Great lake Escape in Ohio
Tuesday, September 25, 2007
Tuesday
Run with Dave's group again but at Farmington Harrison High School.
This speed stuff is hard and I'm not used to it. They have said it will take 4 to 6 weeks to notice any difference, I sure hope so. Now that I feel recovered from IMMoo I'm going to start getting back to 5 shorter runs per week but still no structured plans for a while, just Dave's workout on Tuesdays will have any thought to them.
Anywho the workout went as follows, he said to run these at my 5K pace which would be near 7 min/mile.
Warm up ~1 mile, I got there late and didn't get in as much as I wanted to.
3 times through:
400M - 200M recovery
600M - 200M recovery
800M - 400M recovery
1 mile cool down
This was just over 6.5 miles. I started a little harder than I should have, 6:30 to 6:45 for the first set then settled into 7:00 for the next two. I could not have done another set as I had a side stitch that was killing me. I walked a little bit afterwards then got in my cool down after a few minutes.
This speed stuff is hard and I'm not used to it. They have said it will take 4 to 6 weeks to notice any difference, I sure hope so. Now that I feel recovered from IMMoo I'm going to start getting back to 5 shorter runs per week but still no structured plans for a while, just Dave's workout on Tuesdays will have any thought to them.
Anywho the workout went as follows, he said to run these at my 5K pace which would be near 7 min/mile.
Warm up ~1 mile, I got there late and didn't get in as much as I wanted to.
3 times through:
400M - 200M recovery
600M - 200M recovery
800M - 400M recovery
1 mile cool down
This was just over 6.5 miles. I started a little harder than I should have, 6:30 to 6:45 for the first set then settled into 7:00 for the next two. I could not have done another set as I had a side stitch that was killing me. I walked a little bit afterwards then got in my cool down after a few minutes.
Monday
Swim with LALA
2600 yards I couldn't get the whole workout in
Warm up:
300 easy
300 pull
8X50 kick
Main set:
4X as follows:
100 free
100 IM
100 off stroke
100 free (I finished the 4th set)
12X25 sprints
Cool down:
200 easy
2600 yards I couldn't get the whole workout in
Warm up:
300 easy
300 pull
8X50 kick
Main set:
4X as follows:
100 free
100 IM
100 off stroke
100 free (I finished the 4th set)
12X25 sprints
Cool down:
200 easy
Sunday, September 23, 2007
Friday Saturday Sunday
Still another light weekend of training. Really just doing fun stuff.
Friday
Edit: I forgot I ran at Cass Benton, about 3 miles in the bigger hills ~ 27 minutes ~ 141 bpm
Swim with LALA 3200 yards
Warm up 400 yards free
8X100 (25 swim 50 drill 25 kick)
Main Set
4X Below
100 fly/free
50 back
50 breast/free
50 back
50 breast/free
50 back
100 free
Cool down
200 free
Sat
Swim with FAST 4100 yards
Warm up
200 S 100 K 100 S
4X50 drill (catch up, fist, one arm, fingertip drag)
Main set
200 easy pull
500 free ~ 9:00
5X100 on 1:50
400 ~ 7:30
4X100 on 1:45
300 ~ 5:00
3X100 on 1:40
12X25 kick IM order :15 rest
4X100 pull if finished early
200 cool down
Sunday Off - Worked on GF house
Friday
Edit: I forgot I ran at Cass Benton, about 3 miles in the bigger hills ~ 27 minutes ~ 141 bpm
Swim with LALA 3200 yards
Warm up 400 yards free
8X100 (25 swim 50 drill 25 kick)
Main Set
4X Below
100 fly/free
50 back
50 breast/free
50 back
50 breast/free
50 back
100 free
Cool down
200 free
Sat
Swim with FAST 4100 yards
Warm up
200 S 100 K 100 S
4X50 drill (catch up, fist, one arm, fingertip drag)
Main set
200 easy pull
500 free ~ 9:00
5X100 on 1:50
400 ~ 7:30
4X100 on 1:45
300 ~ 5:00
3X100 on 1:40
12X25 kick IM order :15 rest
4X100 pull if finished early
200 cool down
Sunday Off - Worked on GF house
Thursday, September 20, 2007
Thursday
MTB about 10 miles in nearly an hour at Maybury State Park. Just rolling around having fun.
Might go out to Pickney this sunday to ride. I really like that trail.
Might go out to Pickney this sunday to ride. I really like that trail.
Wednesday, September 19, 2007
Tuesday Wednesday
Tuesday
Track workout with Dave Peterson
About 15 min warm up
4X1200 at 6:50 -- 2 to 2.5 min jogs between
10 min cool down
6.5 miles approx 50 minutes
Wednesday
Swim with LALA (Oh yea, I joined another masters club)
Warm up
200 free
10 X 100 IM on 2:00
3X100 backstroke kick w/fins
Main set
200 easy back working on rotation and body position
200,150,100,50 back :20 rest
8X25 back sprints (about :30 rest)
500 free or pull (I got 250 into this and it was time to quit)
200 cool down
Track workout with Dave Peterson
About 15 min warm up
4X1200 at 6:50 -- 2 to 2.5 min jogs between
10 min cool down
6.5 miles approx 50 minutes
Wednesday
Swim with LALA (Oh yea, I joined another masters club)
Warm up
200 free
10 X 100 IM on 2:00
3X100 backstroke kick w/fins
Main set
200 easy back working on rotation and body position
200,150,100,50 back :20 rest
8X25 back sprints (about :30 rest)
500 free or pull (I got 250 into this and it was time to quit)
200 cool down
Tuesday, September 18, 2007
Gonna start posting again
This summer has been really busy with work and training and that's why I stopped posting for a while.
Work has had it's busy moments and left me without much web time. When I would get home from training I would go to my GF's house or rest. I really filled this time with other things and want to start recording it again. Since this is off season I'll have time to fill in what I'm doing now.
Work has had it's busy moments and left me without much web time. When I would get home from training I would go to my GF's house or rest. I really filled this time with other things and want to start recording it again. Since this is off season I'll have time to fill in what I'm doing now.
Tuesday, May 22, 2007
Tuesday
Bike 28.1 miles 1:14:41 168 watts NP 188 HR 146
Rode with Amy C's group, a little faster than planned but there was a fair bit of drafting.
Run 3.1 miles easier (but really easy) 25:22 HR 147
Planning on taking it easy today and tomorrow to rest up for the weekend.
Entire workout (168 watts):
Duration: 1:14:41
Work: 749 kJ
TSS: 109.9 (intensity factor 0.941)
Norm Power: 188
VI: 1.12
Distance: 28.088 mi
-----------------Min Max Avg
Power: ---------0 928 168 watts
Heart Rate: ----102 167 146 bpm
Cadence: -------37 108 87 rpm
Speed: ---------2.2 30.7 22.6 mph
Pace -----------1:57 27:35 2:39 min/mi
Hub Torque: ---0 351 52 lb-in
Crank Torque: -0 933 173 lb-in
Rode with Amy C's group, a little faster than planned but there was a fair bit of drafting.
Run 3.1 miles easier (but really easy) 25:22 HR 147
Planning on taking it easy today and tomorrow to rest up for the weekend.
Entire workout (168 watts):
Duration: 1:14:41
Work: 749 kJ
TSS: 109.9 (intensity factor 0.941)
Norm Power: 188
VI: 1.12
Distance: 28.088 mi
-----------------Min Max Avg
Power: ---------0 928 168 watts
Heart Rate: ----102 167 146 bpm
Cadence: -------37 108 87 rpm
Speed: ---------2.2 30.7 22.6 mph
Pace -----------1:57 27:35 2:39 min/mi
Hub Torque: ---0 351 52 lb-in
Crank Torque: -0 933 173 lb-in
Monday
Swim 3000 meters
600 warm up
300 pull - concentrate form
5X200 free :10 rest (on 3:45)
8:50 sprint :20 rest (on 1:05)
12X25 kick (boring :p)
200 cool down
Bike with local club, pretty hard ride and I really wanted to guage early season fitness. I could outclimb everybody save 1 person but the big guns weren't there either.
36.6 miles 1:37:23 172 watts NP 210 watts HR 150
(file)
Entire workout (172 watts):
Duration: 1:37:23
Work: 999 kJ
TSS: 177.4 (intensity factor 1.049)
Norm Power: 210
VI: 1.22
Distance: 36.571 mi
-----------------Min Max Avg
Power: --------0 852 172 watts
Heart Rate: ---84 192 150 bpm
Cadence: ------29 114 88 rpm
Speed: --------2.2 36.6 22.7 mph
Pace ----------1:38 27:35 2:39 min/mi
Hub Torque: --0 435 55 lb-in
Crank Torque: 0 739 179 lb-in
600 warm up
300 pull - concentrate form
5X200 free :10 rest (on 3:45)
8:50 sprint :20 rest (on 1:05)
12X25 kick (boring :p)
200 cool down
Bike with local club, pretty hard ride and I really wanted to guage early season fitness. I could outclimb everybody save 1 person but the big guns weren't there either.
36.6 miles 1:37:23 172 watts NP 210 watts HR 150
(file)
Entire workout (172 watts):
Duration: 1:37:23
Work: 999 kJ
TSS: 177.4 (intensity factor 1.049)
Norm Power: 210
VI: 1.22
Distance: 36.571 mi
-----------------Min Max Avg
Power: --------0 852 172 watts
Heart Rate: ---84 192 150 bpm
Cadence: ------29 114 88 rpm
Speed: --------2.2 36.6 22.7 mph
Pace ----------1:38 27:35 2:39 min/mi
Hub Torque: --0 435 55 lb-in
Crank Torque: 0 739 179 lb-in
Monday, May 21, 2007
Sunday long run
Long Run 2:00:34 14.24 miles HR 137
Purposely went slower so I wouldn't be toasted for monday.
Long run HR was unusually low. The only mile that was over 140 was the last one at 8:05 and 141 bpm.
Purposely went slower so I wouldn't be toasted for monday.
Long run HR was unusually low. The only mile that was over 140 was the last one at 8:05 and 141 bpm.
Saturday
Swim 4000 yards 1:20
Bike 2 hours easy 37.8 miles 146 watts 164 NP HR 129
Entire workout (146 watts):
Duration: 2:00:02
Work: 1042 kJ
TSS: 133.2 (intensity factor 0.819)
Norm Power: 164
VI: 1.12
Distance: 37.85 mi
Min Max Avg
Power: 0 564 146 watts
Heart Rate: 7 224 129 bpm
Cadence: 34 131 87 rpm
Speed: 0 38.1 19.1 mph
Pace 1:35 0:00 3:09 min/mi
Hub Torque: 0 378 56 lb-in
Crank Torque: 0 593 152 lb-in
Bike 2 hours easy 37.8 miles 146 watts 164 NP HR 129
Entire workout (146 watts):
Duration: 2:00:02
Work: 1042 kJ
TSS: 133.2 (intensity factor 0.819)
Norm Power: 164
VI: 1.12
Distance: 37.85 mi
Min Max Avg
Power: 0 564 146 watts
Heart Rate: 7 224 129 bpm
Cadence: 34 131 87 rpm
Speed: 0 38.1 19.1 mph
Pace 1:35 0:00 3:09 min/mi
Hub Torque: 0 378 56 lb-in
Crank Torque: 0 593 152 lb-in
Friday
Bike 35.3 miles 1:44:xx HR 133 155 watts NP 176 watts
7 Intervals 1.5 min hard 3 min easy
Swim 3100 yards in about 1 hour
Power-Tap #1: Hard Interval #1
Duration: 1:31
Work: 25 kJ
TSS: 4.3 (intensity factor 1.305)
Norm Power: n/a
VI: n/a
Distance: 0.66 mi
Min Max Avg
Power: 217 465 272 watts
Heart Rate: 125 158 147 bpm
Cadence: 88 96 93 rpm
Speed: 20.9 27.5 26.2 mph
Pace 2:11 2:52 2:17 min/mi
Hub Torque: 56 141 73 lb-in
Crank Torque: 196 436 247 lb-in
Power-Tap #2: Easy
Duration: 3:00
Work: 25 kJ
TSS: 2.9 (intensity factor 0.761)
Norm Power: n/a
VI: n/a
Distance: 0.953 mi
Min Max Avg
Power: 0 270 136 watts
Heart Rate: 113 158 134 bpm
Cadence: 60 105 90 rpm
Speed: 8.4 23.5 19.0 mph
Pace 2:33 7:09 3:10 min/mi
Hub Torque: 0 188 53 lb-in
Crank Torque: 0 320 138 lb-in
Power-Tap #3: Hard Interval #2
Duration: 1:29
Work: 23 kJ
TSS: 4.1 (intensity factor 1.28)
Norm Power: n/a
VI: n/a
Distance: 0.602 mi
Min Max Avg
Power: 185 376 260 watts
Heart Rate: 133 158 149 bpm
Cadence: 80 100 93 rpm
Speed: 18.3 26.8 24.3 mph
Pace 2:14 3:17 2:28 min/mi
Hub Torque: 49 140 75 lb-in
Crank Torque: 168 361 237 lb-in
Power-Tap #4: Easy
Duration: 3:00
Work: 25 kJ
TSS: 2.7 (intensity factor 0.737)
Norm Power: n/a
VI: n/a
Distance: 0.989 mi
Min Max Avg
Power: 0 194 140 watts
Heart Rate: 129 161 138 bpm
Cadence: 78 94 89 rpm
Speed: 18.4 23.9 19.8 mph
Pace 2:30 3:16 3:02 min/mi
Hub Torque: 0 73 50 lb-in
Crank Torque: 0 208 137 lb-in
Power-Tap #5: Hard Interval #3
Duration: 1:31
Work: 24 kJ
TSS: 4.2 (intensity factor 1.295)
Norm Power: n/a
VI: n/a
Distance: 0.554 mi
Min Max Avg
Power: 170 412 263 watts
Heart Rate: 133 160 151 bpm
Cadence: 73 98 89 rpm
Speed: 19.2 24.3 22.0 mph
Pace 2:28 3:07 2:44 min/mi
Hub Torque: 53 141 84 lb-in
Crank Torque: 153 464 251 lb-in
Power-Tap #6: Easy
Duration: 2:59
Work: 22 kJ
TSS: 2.3 (intensity factor 0.684)
Norm Power: n/a
VI: n/a
Distance: 0.995 mi
Min Max Avg
Power: 0 256 124 watts
Heart Rate: 121 159 134 bpm
Cadence: 54 99 90 rpm
Speed: 18 23.9 20.0 mph
Pace 2:30 3:20 2:60 min/mi
Hub Torque: 0 97 44 lb-in
Crank Torque: 0 223 115 lb-in
Power-Tap #7: Hard Interval #4
Duration: 1:31
Work: 25 kJ
TSS: 4.6 (intensity factor 1.356)
Norm Power: n/a
VI: n/a
Distance: 0.6 mi
Min Max Avg
Power: 197 360 273 watts
Heart Rate: 130 162 150 bpm
Cadence: 80 99 91 rpm
Speed: 18.9 25 23.8 mph
Pace 2:24 3:11 2:31 min/mi
Hub Torque: 64 124 80 lb-in
Crank Torque: 194 362 255 lb-in
Power-Tap #8: Easy
Duration: 3:00
Work: 24 kJ
TSS: 2.7 (intensity factor 0.734)
Norm Power: n/a
VI: n/a
Distance: 1.008 mi
Min Max Avg
Power: 0 206 132 watts
Heart Rate: 125 162 135 bpm
Cadence: 80 99 89 rpm
Speed: 18.2 24.3 20.2 mph
Pace 2:28 3:18 2:58 min/mi
Hub Torque: 0 78 46 lb-in
Crank Torque: 0 204 130 lb-in
Power-Tap #9: Hard Interval #5
Duration: 1:31
Work: 24 kJ
TSS: 4.1 (intensity factor 1.278)
Norm Power: n/a
VI: n/a
Distance: 0.583 mi
Min Max Avg
Power: 211 321 259 watts
Heart Rate: 132 161 150 bpm
Cadence: 82 100 94 rpm
Speed: 19.4 25 23.1 mph
Pace 2:24 3:05 2:36 min/mi
Hub Torque: 59 112 78 lb-in
Crank Torque: 188 327 234 lb-in
Power-Tap #10: Easy
Duration: 2:59
Work: 25 kJ
TSS: 3 (intensity factor 0.775)
Norm Power: n/a
VI: n/a
Distance: 0.893 mi
Min Max Avg
Power: 0 359 137 watts
Heart Rate: 117 161 135 bpm
Cadence: 46 98 86 rpm
Speed: 8.9 22.5 18.0 mph
Pace 2:40 6:42 3:20 min/mi
Hub Torque: 0 180 55 lb-in
Crank Torque: 0 386 139 lb-in
Power-Tap #11: Hard Interval #6
Duration: 1:31
Work: 23 kJ
TSS: 3.7 (intensity factor 1.213)
Norm Power: n/a
VI: n/a
Distance: 0.618 mi
Min Max Avg
Power: 148 378 254 watts
Heart Rate: 139 161 156 bpm
Cadence: 80 100 94 rpm
Speed: 17.1 28.5 24.5 mph
Pace 2:06 3:30 2:27 min/mi
Hub Torque: 40 150 74 lb-in
Crank Torque: 127 385 228 lb-in
Power-Tap #12: Easy
Duration: 3:00
Work: 21 kJ
TSS: 1.9 (intensity factor 0.621)
Norm Power: n/a
VI: n/a
Distance: 1.039 mi
Min Max Avg
Power: 0 219 119 watts
Heart Rate: 119 162 131 bpm
Cadence: 76 100 88 rpm
Speed: 18.4 26.8 20.8 mph
Pace 2:14 3:16 2:53 min/mi
Hub Torque: 0 75 40 lb-in
Crank Torque: 0 243 119 lb-in
Power-Tap #13: Hard Interval #7
Duration: 1:31
Work: 24 kJ
TSS: 4.7 (intensity factor 1.36)
Norm Power: n/a
VI: n/a
Distance: 0.591 mi
Min Max Avg
Power: 157 385 268 watts
Heart Rate: 129 162 149 bpm
Cadence: 77 100 91 rpm
Speed: 20.5 26.8 23.5 mph
Pace 2:14 2:56 2:33 min/mi
Hub Torque: 53 124 80 lb-in
Crank Torque: 173 412 250 lb-in
Power-Tap #14: Easy
Duration: 3:04
Work: 20 kJ
TSS: 1.6 (intensity factor 0.566)
Norm Power: n/a
VI: n/a
Distance: 1.016 mi
Min Max Avg
Power: 0 208 106 watts
Heart Rate: 120 162 130 bpm
Cadence: 47 100 91 rpm
Speed: 16.7 26.9 19.9 mph
Pace 2:14 3:35 3:01 min/mi
Hub Torque: 0 80 38 lb-in
Crank Torque: 0 226 104 lb-in
Power-Tap #15: Hard Interval
Duration: 52:24
Work: 476 kJ
TSS: 56.4 (intensity factor 0.804)
Norm Power: 161
VI: 1.06
Distance: 17.857 mi
Min Max Avg
Power: 0 716 152 watts
Heart Rate: 109 146 132 bpm
Cadence: 39 103 89 rpm
Speed: 3.3 29.2 20.5 mph
Pace 2:03 18:13 2:56 min/mi
Hub Torque: 0 268 53 lb-in
Crank Torque: 0 743 150 lb-in
Entire workout (155 watts):
Duration: 1:43:54
Work: 968 kJ
TSS: 133.5 (intensity factor 0.878)
Norm Power: 176
VI: 1.13
Distance: 35.291 mi
Min Max Avg
Power: 0 716 155 watts
Heart Rate: 83 162 133 bpm
Cadence: 34 105 89 rpm
Speed: 3.3 29.2 20.4 mph
Pace 2:03 18:13 2:57 min/mi
Hub Torque: 0 334 54 lb-in
Crank Torque: 0 743 153 lb-in
7 Intervals 1.5 min hard 3 min easy
Swim 3100 yards in about 1 hour
Power-Tap #1: Hard Interval #1
Duration: 1:31
Work: 25 kJ
TSS: 4.3 (intensity factor 1.305)
Norm Power: n/a
VI: n/a
Distance: 0.66 mi
Min Max Avg
Power: 217 465 272 watts
Heart Rate: 125 158 147 bpm
Cadence: 88 96 93 rpm
Speed: 20.9 27.5 26.2 mph
Pace 2:11 2:52 2:17 min/mi
Hub Torque: 56 141 73 lb-in
Crank Torque: 196 436 247 lb-in
Power-Tap #2: Easy
Duration: 3:00
Work: 25 kJ
TSS: 2.9 (intensity factor 0.761)
Norm Power: n/a
VI: n/a
Distance: 0.953 mi
Min Max Avg
Power: 0 270 136 watts
Heart Rate: 113 158 134 bpm
Cadence: 60 105 90 rpm
Speed: 8.4 23.5 19.0 mph
Pace 2:33 7:09 3:10 min/mi
Hub Torque: 0 188 53 lb-in
Crank Torque: 0 320 138 lb-in
Power-Tap #3: Hard Interval #2
Duration: 1:29
Work: 23 kJ
TSS: 4.1 (intensity factor 1.28)
Norm Power: n/a
VI: n/a
Distance: 0.602 mi
Min Max Avg
Power: 185 376 260 watts
Heart Rate: 133 158 149 bpm
Cadence: 80 100 93 rpm
Speed: 18.3 26.8 24.3 mph
Pace 2:14 3:17 2:28 min/mi
Hub Torque: 49 140 75 lb-in
Crank Torque: 168 361 237 lb-in
Power-Tap #4: Easy
Duration: 3:00
Work: 25 kJ
TSS: 2.7 (intensity factor 0.737)
Norm Power: n/a
VI: n/a
Distance: 0.989 mi
Min Max Avg
Power: 0 194 140 watts
Heart Rate: 129 161 138 bpm
Cadence: 78 94 89 rpm
Speed: 18.4 23.9 19.8 mph
Pace 2:30 3:16 3:02 min/mi
Hub Torque: 0 73 50 lb-in
Crank Torque: 0 208 137 lb-in
Power-Tap #5: Hard Interval #3
Duration: 1:31
Work: 24 kJ
TSS: 4.2 (intensity factor 1.295)
Norm Power: n/a
VI: n/a
Distance: 0.554 mi
Min Max Avg
Power: 170 412 263 watts
Heart Rate: 133 160 151 bpm
Cadence: 73 98 89 rpm
Speed: 19.2 24.3 22.0 mph
Pace 2:28 3:07 2:44 min/mi
Hub Torque: 53 141 84 lb-in
Crank Torque: 153 464 251 lb-in
Power-Tap #6: Easy
Duration: 2:59
Work: 22 kJ
TSS: 2.3 (intensity factor 0.684)
Norm Power: n/a
VI: n/a
Distance: 0.995 mi
Min Max Avg
Power: 0 256 124 watts
Heart Rate: 121 159 134 bpm
Cadence: 54 99 90 rpm
Speed: 18 23.9 20.0 mph
Pace 2:30 3:20 2:60 min/mi
Hub Torque: 0 97 44 lb-in
Crank Torque: 0 223 115 lb-in
Power-Tap #7: Hard Interval #4
Duration: 1:31
Work: 25 kJ
TSS: 4.6 (intensity factor 1.356)
Norm Power: n/a
VI: n/a
Distance: 0.6 mi
Min Max Avg
Power: 197 360 273 watts
Heart Rate: 130 162 150 bpm
Cadence: 80 99 91 rpm
Speed: 18.9 25 23.8 mph
Pace 2:24 3:11 2:31 min/mi
Hub Torque: 64 124 80 lb-in
Crank Torque: 194 362 255 lb-in
Power-Tap #8: Easy
Duration: 3:00
Work: 24 kJ
TSS: 2.7 (intensity factor 0.734)
Norm Power: n/a
VI: n/a
Distance: 1.008 mi
Min Max Avg
Power: 0 206 132 watts
Heart Rate: 125 162 135 bpm
Cadence: 80 99 89 rpm
Speed: 18.2 24.3 20.2 mph
Pace 2:28 3:18 2:58 min/mi
Hub Torque: 0 78 46 lb-in
Crank Torque: 0 204 130 lb-in
Power-Tap #9: Hard Interval #5
Duration: 1:31
Work: 24 kJ
TSS: 4.1 (intensity factor 1.278)
Norm Power: n/a
VI: n/a
Distance: 0.583 mi
Min Max Avg
Power: 211 321 259 watts
Heart Rate: 132 161 150 bpm
Cadence: 82 100 94 rpm
Speed: 19.4 25 23.1 mph
Pace 2:24 3:05 2:36 min/mi
Hub Torque: 59 112 78 lb-in
Crank Torque: 188 327 234 lb-in
Power-Tap #10: Easy
Duration: 2:59
Work: 25 kJ
TSS: 3 (intensity factor 0.775)
Norm Power: n/a
VI: n/a
Distance: 0.893 mi
Min Max Avg
Power: 0 359 137 watts
Heart Rate: 117 161 135 bpm
Cadence: 46 98 86 rpm
Speed: 8.9 22.5 18.0 mph
Pace 2:40 6:42 3:20 min/mi
Hub Torque: 0 180 55 lb-in
Crank Torque: 0 386 139 lb-in
Power-Tap #11: Hard Interval #6
Duration: 1:31
Work: 23 kJ
TSS: 3.7 (intensity factor 1.213)
Norm Power: n/a
VI: n/a
Distance: 0.618 mi
Min Max Avg
Power: 148 378 254 watts
Heart Rate: 139 161 156 bpm
Cadence: 80 100 94 rpm
Speed: 17.1 28.5 24.5 mph
Pace 2:06 3:30 2:27 min/mi
Hub Torque: 40 150 74 lb-in
Crank Torque: 127 385 228 lb-in
Power-Tap #12: Easy
Duration: 3:00
Work: 21 kJ
TSS: 1.9 (intensity factor 0.621)
Norm Power: n/a
VI: n/a
Distance: 1.039 mi
Min Max Avg
Power: 0 219 119 watts
Heart Rate: 119 162 131 bpm
Cadence: 76 100 88 rpm
Speed: 18.4 26.8 20.8 mph
Pace 2:14 3:16 2:53 min/mi
Hub Torque: 0 75 40 lb-in
Crank Torque: 0 243 119 lb-in
Power-Tap #13: Hard Interval #7
Duration: 1:31
Work: 24 kJ
TSS: 4.7 (intensity factor 1.36)
Norm Power: n/a
VI: n/a
Distance: 0.591 mi
Min Max Avg
Power: 157 385 268 watts
Heart Rate: 129 162 149 bpm
Cadence: 77 100 91 rpm
Speed: 20.5 26.8 23.5 mph
Pace 2:14 2:56 2:33 min/mi
Hub Torque: 53 124 80 lb-in
Crank Torque: 173 412 250 lb-in
Power-Tap #14: Easy
Duration: 3:04
Work: 20 kJ
TSS: 1.6 (intensity factor 0.566)
Norm Power: n/a
VI: n/a
Distance: 1.016 mi
Min Max Avg
Power: 0 208 106 watts
Heart Rate: 120 162 130 bpm
Cadence: 47 100 91 rpm
Speed: 16.7 26.9 19.9 mph
Pace 2:14 3:35 3:01 min/mi
Hub Torque: 0 80 38 lb-in
Crank Torque: 0 226 104 lb-in
Power-Tap #15: Hard Interval
Duration: 52:24
Work: 476 kJ
TSS: 56.4 (intensity factor 0.804)
Norm Power: 161
VI: 1.06
Distance: 17.857 mi
Min Max Avg
Power: 0 716 152 watts
Heart Rate: 109 146 132 bpm
Cadence: 39 103 89 rpm
Speed: 3.3 29.2 20.5 mph
Pace 2:03 18:13 2:56 min/mi
Hub Torque: 0 268 53 lb-in
Crank Torque: 0 743 150 lb-in
Entire workout (155 watts):
Duration: 1:43:54
Work: 968 kJ
TSS: 133.5 (intensity factor 0.878)
Norm Power: 176
VI: 1.13
Distance: 35.291 mi
Min Max Avg
Power: 0 716 155 watts
Heart Rate: 83 162 133 bpm
Cadence: 34 105 89 rpm
Speed: 3.3 29.2 20.4 mph
Pace 2:03 18:13 2:57 min/mi
Hub Torque: 0 334 54 lb-in
Crank Torque: 0 743 153 lb-in
Friday, May 18, 2007
Thursday
Bike 1:30:13 30.1 miles 157 watts NP 166 watts HR 135
Still seem tired from last weekend, it still was a good ride
Transition straight to a 4 mile run
32:15 4.06 miles HR 135
HR was unusually low for this run. I was running low 8's untill the last mile which was high 7's. Normally HR would have been in the mid 140's for this type of run.
I'm a little concerned that I'm over-reaching right now or maybe haven't recovered from last weekend yet. I would like to believe that my run has gotten that much better but I am skeptable about that.
Power file
Entire workout (157 watts):
Duration: 1:30:13
Work: 846 kJ
TSS: 103.4 (intensity factor 0.83)
Norm Power: 166
VI: 1.06
Distance: 30.1 mi
----------------Min Max Avg
Power: -----------0 461 157 watts
Heart Rate: -----66 167 135 bpm
Cadence: --------34 103 90 rpm
Speed: ----------2.2 26.6 20.0 mph
Pace ------------2:15 26:49 2:60 min/mi
Hub Torque: -----0 261 55 lb-in
Crank Torque: ---0 510 152 lb-in
Still seem tired from last weekend, it still was a good ride
Transition straight to a 4 mile run
32:15 4.06 miles HR 135
HR was unusually low for this run. I was running low 8's untill the last mile which was high 7's. Normally HR would have been in the mid 140's for this type of run.
I'm a little concerned that I'm over-reaching right now or maybe haven't recovered from last weekend yet. I would like to believe that my run has gotten that much better but I am skeptable about that.
Power file
Entire workout (157 watts):
Duration: 1:30:13
Work: 846 kJ
TSS: 103.4 (intensity factor 0.83)
Norm Power: 166
VI: 1.06
Distance: 30.1 mi
----------------Min Max Avg
Power: -----------0 461 157 watts
Heart Rate: -----66 167 135 bpm
Cadence: --------34 103 90 rpm
Speed: ----------2.2 26.6 20.0 mph
Pace ------------2:15 26:49 2:60 min/mi
Hub Torque: -----0 261 55 lb-in
Crank Torque: ---0 510 152 lb-in
Thursday, May 17, 2007
Lunch swim
I haven't done this in a while during lunch. I'll need more time the next time I do it and then just work over to cover it.
Swim 2300 meters
400 warm up
300 pull (concentrate on stroke)
6X200 with :10 rest (on 3:45)
4X100 with :05 rest (on 1:40)
I didn't get to finish cuz I ran out of time, the rest of the workout was:
another 3X100
400 cool down
Swim 2300 meters
400 warm up
300 pull (concentrate on stroke)
6X200 with :10 rest (on 3:45)
4X100 with :05 rest (on 1:40)
I didn't get to finish cuz I ran out of time, the rest of the workout was:
another 3X100
400 cool down
Wednesday, May 16, 2007
Tuesday Wednesday
I took tuesday off cuz of the weather, I should have swam though.
Wednesday
Bike 21.8 miles 1:10::28 HR 127 Power 147 watts NP 163 watts
Easier ride with Amy C. A bit chilly and breezy.
Run right afterwards
6.2 miles 50:38 - First 5K easier, second 5K under M pace
No long run today cuz I'm trying a new plan and have moved my long run to sunday. I'll try that for a few weeks and see how I feel. One of the reasons I'm doing it is cuz I'm pretty toasted after my wednesday run and can't get a quality workout in 'till friday when I am time constrained.
Wednesday
Bike 21.8 miles 1:10::28 HR 127 Power 147 watts NP 163 watts
Easier ride with Amy C. A bit chilly and breezy.
Run right afterwards
6.2 miles 50:38 - First 5K easier, second 5K under M pace
No long run today cuz I'm trying a new plan and have moved my long run to sunday. I'll try that for a few weeks and see how I feel. One of the reasons I'm doing it is cuz I'm pretty toasted after my wednesday run and can't get a quality workout in 'till friday when I am time constrained.
Monday, May 14, 2007
Monday
Swim 3000 meters
600 warm up
300 pull (concentrate on stroke mechanics)
12X100 free :05 rest (about on 1:45)
8X50 sprints :20 rest
12X25 kick :15 rest (worked on breast stroke and fly kick)
250 cool down
600 warm up
300 pull (concentrate on stroke mechanics)
12X100 free :05 rest (about on 1:45)
8X50 sprints :20 rest
12X25 kick :15 rest (worked on breast stroke and fly kick)
250 cool down
Training weekend (a little more detail)
6 of us went down to Portsmouth over the weekend to do some training on the DATT courses. Most are exactly as I remember them, one was hillier.
We rented a 15 passenger Van to hold all of our stuff, the drive down was pleasant but a little behind schedule. Thanks so much to Gavin and Lesley for setting this up.
The water was warmer than expected with some cold pockets here and there. I would say around 75 degrees average. I wore the full suit but could have gone without.
Friday
Swim 20 minutes, about 1000 meters
Bike about 28 miles 1:40
First oly course including Thompson Hill Road
Run 3 miles 25:30
First oly bike course:
Route 3 has a bunch of short ups and downs, then up Thompson Hill road which is like 15% grade to start with (about .5 miles), it then goes down to about 8% for the rest of the way. Basically a lot of downhill after that with some bumps and a moderate climb on route 125. After the moderate climb it's just about all downhill to T2.
Saturday morning
Bike easy 41.5 miles 2:45:35 117 watts 167 NP
1 loop Little Smokies course plus a little more
Run 4 miles easy
Bike course.
Starts off a little hilly then a left turn on FR1, a little bit down the road, about mile 6 I think, it starts going up. This is the best part of the course, a good climb and it's just about all shaded, don't start off too fast, it's a long way up. After the climb it goes down in a hurry but watch the first turn, it comes up quick and it's sharp. There's a lot of downhill afterwards, if you know the road you will be faster, watch the people in front of you if you can to alert you to the turns. After a little while you will cross a small bridge, hold on to your water bottles, I lost on there last year and had to go a get it.
A bit of climbing after that but not as steep as the first climb then back out on 125 at the same place as sat morning's ride, back to T2 the same way. Grab you bottles when you get back then do the loop again.
Saturday evening
Swim 20 minutes
Bike 23.1 miles 1:21 161 watts 190 NP
Shorted version of the Little Smokies course with Gavin
Run 3 miles easy
Sunday
Bike 21.3 miles 1:18 164 watts 190 NP
Out and back loop on Route 125 with Gavin
Run 10.2 miles 1:28:24 HR 138
Bike course:
This is the out and back that is done on Saturday afternoon.
Out of the park and turn left and go straight down 125. It will go up and down several times (more than I remembered). Finally, when you see the road sign that indicates a big downhill, get ready for a fun ride. The first left turn is the tightest one so be carefull, all of the others can be ridden pretty fast. The speed limits for the curves will let you know about how fast you can go, after the first couple it's all out over 40mph. When you get to the bottom it flattens out for a while, you turn around and start going back uphill. It took me allmost 10 minutes to climb back up so don't start off too hard. I use a 39-27 with 650 wheels and wish I could put more gear on the bike but then again I'm a wussy. Over the bumps on the way back and you're back at the transition area. That climb is in my opinion, the hardest one on the series.
We rented a 15 passenger Van to hold all of our stuff, the drive down was pleasant but a little behind schedule. Thanks so much to Gavin and Lesley for setting this up.
The water was warmer than expected with some cold pockets here and there. I would say around 75 degrees average. I wore the full suit but could have gone without.
Friday
Swim 20 minutes, about 1000 meters
Bike about 28 miles 1:40
First oly course including Thompson Hill Road
Run 3 miles 25:30
First oly bike course:
Route 3 has a bunch of short ups and downs, then up Thompson Hill road which is like 15% grade to start with (about .5 miles), it then goes down to about 8% for the rest of the way. Basically a lot of downhill after that with some bumps and a moderate climb on route 125. After the moderate climb it's just about all downhill to T2.
Saturday morning
Bike easy 41.5 miles 2:45:35 117 watts 167 NP
1 loop Little Smokies course plus a little more
Run 4 miles easy
Bike course.
Starts off a little hilly then a left turn on FR1, a little bit down the road, about mile 6 I think, it starts going up. This is the best part of the course, a good climb and it's just about all shaded, don't start off too fast, it's a long way up. After the climb it goes down in a hurry but watch the first turn, it comes up quick and it's sharp. There's a lot of downhill afterwards, if you know the road you will be faster, watch the people in front of you if you can to alert you to the turns. After a little while you will cross a small bridge, hold on to your water bottles, I lost on there last year and had to go a get it.
A bit of climbing after that but not as steep as the first climb then back out on 125 at the same place as sat morning's ride, back to T2 the same way. Grab you bottles when you get back then do the loop again.
Saturday evening
Swim 20 minutes
Bike 23.1 miles 1:21 161 watts 190 NP
Shorted version of the Little Smokies course with Gavin
Run 3 miles easy
Sunday
Bike 21.3 miles 1:18 164 watts 190 NP
Out and back loop on Route 125 with Gavin
Run 10.2 miles 1:28:24 HR 138
Bike course:
This is the out and back that is done on Saturday afternoon.
Out of the park and turn left and go straight down 125. It will go up and down several times (more than I remembered). Finally, when you see the road sign that indicates a big downhill, get ready for a fun ride. The first left turn is the tightest one so be carefull, all of the others can be ridden pretty fast. The speed limits for the curves will let you know about how fast you can go, after the first couple it's all out over 40mph. When you get to the bottom it flattens out for a while, you turn around and start going back uphill. It took me allmost 10 minutes to climb back up so don't start off too hard. I use a 39-27 with 650 wheels and wish I could put more gear on the bike but then again I'm a wussy. Over the bumps on the way back and you're back at the transition area. That climb is in my opinion, the hardest one on the series.
Thursday, May 10, 2007
Up to date
It's been a while again. Work is killing my Internet time
May 3
Easy Bike 14 miles 50 minutes
Hard fast run 5.7 miles 46 minutes HR 170 with wu and cd
May 4
Run easy 3.5 miles 31 minutes
I had stuff to do
May 5
Swim 3000 meters 1:10
Bike 39 miles 2:00 HR 132
Run 10 miles 1:22 HR 145
May 6
Bike 29 miles 1:20 HR 133
Run 6.5 miles 55 minutes HR 139
May 7
Swim 3100 meters 1:10
May 8
Brick
Bike Very Hard, pretty much as hard as I could go.
21.7 miles 56:xx Ave power 190 watts Norm power 196 watts HR 166 23.0 mph
(this had a few traffic lights in there but we made most of them)
Run easier 6.2 miles 51:20 HR 150
I could probably conclude that my FTP is 196 watts right now.
May 9
Run in rain
10 miles 1:25:04 HR 138
May 3
Easy Bike 14 miles 50 minutes
Hard fast run 5.7 miles 46 minutes HR 170 with wu and cd
May 4
Run easy 3.5 miles 31 minutes
I had stuff to do
May 5
Swim 3000 meters 1:10
Bike 39 miles 2:00 HR 132
Run 10 miles 1:22 HR 145
May 6
Bike 29 miles 1:20 HR 133
Run 6.5 miles 55 minutes HR 139
May 7
Swim 3100 meters 1:10
May 8
Brick
Bike Very Hard, pretty much as hard as I could go.
21.7 miles 56:xx Ave power 190 watts Norm power 196 watts HR 166 23.0 mph
(this had a few traffic lights in there but we made most of them)
Run easier 6.2 miles 51:20 HR 150
I could probably conclude that my FTP is 196 watts right now.
May 9
Run in rain
10 miles 1:25:04 HR 138
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