Training Log Archive: O Steve!In the 7 days ending May 5, 2013:
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Sunday May 5, 2013 #
exercise bike 1:06:30 [3]
wanted to do some bike intervals focused on ramping up my 20K bike speed...decided on 3 minutes at 200 watts (using constant watt setting....love the simplicity of this) and 2 minutes at 90 watts:
3 min at 200 constant watts (HR hit 144 bpm on last interval)
2 minutes at 90 watts
x 8....
nice puddle of sweat....comfortably hard but doable....
intervals were comparable to 22.8 mph or so....seemed like a solid session that should move me forward....
3 min at 200 constant watts (HR hit 144 bpm on last interval)
2 minutes at 90 watts
x 8....
nice puddle of sweat....comfortably hard but doable....
intervals were comparable to 22.8 mph or so....seemed like a solid session that should move me forward....
Saturday May 4, 2013 #
Run 1:05:01 [3]
ahr:129
3 x 1 mile repeats in 8:27/mile pace (HR at 154, 158, 163, at interval end)
3:00 at 3.5 mph in between intervals
tough workout....dropped :07/mile pace from last time....perhaps just a slight bit tougher....may want to repeat this workout at the same pace next time rather than ratcheting it up....
the rest is warm up and cool down...
3:00 at 3.5 mph in between intervals
tough workout....dropped :07/mile pace from last time....perhaps just a slight bit tougher....may want to repeat this workout at the same pace next time rather than ratcheting it up....
the rest is warm up and cool down...
Friday May 3, 2013 #
exercise bike 1:10:15 [3]
ahr:108
felt a bit better this morning....not dragging as much.....headed up to Snap for a HIIT bike workout.....keeping my commitment to do this once a week for 6 weeks....
:30 (>500watts) x5 w/3:30 rest
hit 151 HR on last interval...had a harder time today keeping it over 500 but it might have been a bike reading problem...last interval went well with the normal readout....still dying the last :07)
:30 (>500watts) x5 w/3:30 rest
hit 151 HR on last interval...had a harder time today keeping it over 500 but it might have been a bike reading problem...last interval went well with the normal readout....still dying the last :07)
Note
Random comments...
-I have an amazing ability to incur athletic injuries but that never become bad enough to effect my training in a major way or my performance. I didn't get blessed in other ways but as the years roll by this strength is playing to my favor. Right now I have mild bursitis in my left shoulder (hurts,aches when i swim but I can still train), tennis elbow in my right (caused by lifting dumbbells and this IS keeping me from the weights at the moment), back spasms (but they have gotten better lately and seem to be fading).
-I have a new goal this year...since I have been getting in some good speed work on the run I am going to go for an "all in, all out" 5K race at the Brian Kraft 5k on Memorial day........and I am going to go for a challenging goal...I would like to run 24:40...to have a shot at this I am going to have to prepare well with more speed work, and race hard and well. This time would age grade out to my best 5K result ever on a certified course.....looking back at my training logs I did run a 20:56 5K in Sept 1992 in Stevens Point Wi but it was not a certified course....24:40 at 55 would be a fantastic result for me. The race is the most competitive 5K in Minnesota so I will have people to inspire me to run fast.
-This spring is been very hard on bike training. I believe that mt. biking single track is a fantastic interval workout for the bike leg in Triathlons but with this weather that approach has been unavailable and this will continue for a few more weeks. So the exercise bike training I have been doing has been my savior. I am guessing that my potential competitors have had there training limited also so this could work in my favor in my first two triathlons in June...
-I have an amazing ability to incur athletic injuries but that never become bad enough to effect my training in a major way or my performance. I didn't get blessed in other ways but as the years roll by this strength is playing to my favor. Right now I have mild bursitis in my left shoulder (hurts,aches when i swim but I can still train), tennis elbow in my right (caused by lifting dumbbells and this IS keeping me from the weights at the moment), back spasms (but they have gotten better lately and seem to be fading).
-I have a new goal this year...since I have been getting in some good speed work on the run I am going to go for an "all in, all out" 5K race at the Brian Kraft 5k on Memorial day........and I am going to go for a challenging goal...I would like to run 24:40...to have a shot at this I am going to have to prepare well with more speed work, and race hard and well. This time would age grade out to my best 5K result ever on a certified course.....looking back at my training logs I did run a 20:56 5K in Sept 1992 in Stevens Point Wi but it was not a certified course....24:40 at 55 would be a fantastic result for me. The race is the most competitive 5K in Minnesota so I will have people to inspire me to run fast.
-This spring is been very hard on bike training. I believe that mt. biking single track is a fantastic interval workout for the bike leg in Triathlons but with this weather that approach has been unavailable and this will continue for a few more weeks. So the exercise bike training I have been doing has been my savior. I am guessing that my potential competitors have had there training limited also so this could work in my favor in my first two triathlons in June...
Swimming 40:02 [3]
April 2nd 1992 I swam this same workout....(yeah, I have every workout logged since 1985):
8x100 in 1:25 with :15 rest....
decided to duplicate today 21 years later....
warm up with 8 x 50 on 1:30 (appx :45 rest....)
:44/:45/:46/:45/:45/:46/:46/:46
2:43 rest...
main set of 8x100's on 1:50 (appx :15 rest
1:32/1:36/1:36/1:35/1:34/1:34/1:34/1:35
bottom line: I averaged just under 1:35/100...I am 11,5% slower on the swim after 21 years....my fastest swimming year....actually not to bad...
cool down with 6x50 race start/cruise intervals on 1:30 (appx :42 rest...)
:47/:48/:47/:46/:46/:46
8x100 in 1:25 with :15 rest....
decided to duplicate today 21 years later....
warm up with 8 x 50 on 1:30 (appx :45 rest....)
:44/:45/:46/:45/:45/:46/:46/:46
2:43 rest...
main set of 8x100's on 1:50 (appx :15 rest
1:32/1:36/1:36/1:35/1:34/1:34/1:34/1:35
bottom line: I averaged just under 1:35/100...I am 11,5% slower on the swim after 21 years....my fastest swimming year....actually not to bad...
cool down with 6x50 race start/cruise intervals on 1:30 (appx :42 rest...)
:47/:48/:47/:46/:46/:46
Thursday May 2, 2013 #
Run 45:54 [3]
ahr:116
run/walk 3 minutes/3 minutes with Kari around LOI....
I cant seemed to get recovered...I want to get back to some intervals on the run but my leg are still dead from last weekend........
I cant seemed to get recovered...I want to get back to some intervals on the run but my leg are still dead from last weekend........
Wednesday May 1, 2013 #
exercise bike 52:45 [3]
ahr:104
At Snap Plymouth...did fit test and then constant watts for 22 min....140-145 most of the time with some higher every now and then to stand on the pedals...
Tuesday Apr 30, 2013 #
Swimming 35:50 [3]
gee.....back spasms are getting worse...not sure what that is about....but surprisingly my back is not seizing or cramping when i swim...left shoulder is a mild bursitis case and it aches as I swim but the show must go on.....
I am still feeling ragged from the weekend but still decided to go with some intervals....
the classic 10 x 100 yds on 2:30 (about :58 rest)
times were:
1:29
1:31
1:30
1:31
1:32
1:31
1:31
1:30
1:31
1:33
very happy with these times at this point...despite the sore shoulder and faitigue from the weekend these times are looking pretty decent for this early in the season....need to knock off about 4-5 seconds/100 to be at top speed.....
2:59 rest
5x50 on 1:30 (:42 rest)..race start/cruise....
:45
:46
:46
:46
:46
50 cool down...
I am still feeling ragged from the weekend but still decided to go with some intervals....
the classic 10 x 100 yds on 2:30 (about :58 rest)
times were:
1:29
1:31
1:30
1:31
1:32
1:31
1:31
1:30
1:31
1:33
very happy with these times at this point...despite the sore shoulder and faitigue from the weekend these times are looking pretty decent for this early in the season....need to knock off about 4-5 seconds/100 to be at top speed.....
2:59 rest
5x50 on 1:30 (:42 rest)..race start/cruise....
:45
:46
:46
:46
:46
50 cool down...
Monday Apr 29, 2013 #
Run 47:03 [3]
ahr:107
actually a run/walk....walked the dirt trails around LOI and threw in some bouts of slow running to break it up and keep the HR up a bit.....legs are stiff and sore from the weekends effort so this was all about recovery.....