First week of training for IM Austin 70.3 after a crazy week-end @ the XTERRA Magnolia Hill Ranch:
Saturday: 21K Trail Run
Came back from our Florida road trip @ 1:00 AM & woke up @ 5:00 AM...
Let's just say that it was a killer run/walk... Fell 4 times in the sand/pine tree needles...
Sunday: Off Road Triathlon (800 meters Swim/12.75 M Mountain Bike/4 M Trail Run)
I was sore from the run the day before... + Riding in the sand is not easy! I kissed a few trees & fell once... no big deal, just bruises that are going along with the cute cycling tan on my legs!...
So I kind of started the first week completely dead... lol
Monday
(7/14/2014) |
| Swim Long (PM) - Time (0:50) - 1x2100 Swim |
25yd
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1x500 RI: 30" {10:30}
1x1000 RI: 1' {22:29}
1x25 RI: 1' {00:21}
3x25 RI: 30" {00:19,00:22,00:21}
1x500 {11:18}
Breaststroke
On the 4x25, I alternated between breaststroke - freestyle... I wanted to see the time difference and I believe it is really small considering freestyle is killing me!
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Tuesday
(7/15/2014) |
| Bike Threshold (AM) - Time (0:57) / Outside |
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1x47' Zone 3+
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WU: 1x5'
1x47' Zone 3+ {Zone 3+}
WD: 1x5'
47' @ 17.8 mph - 13.95 Miles / Outside
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Wednesday
(7/16/2014) |
| Swim Threshold (PM) - Time (0:43) |
25yd
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WU: 1x400 warmup
3x100 RI: 10" steady swim
2x100 RI: 20" cruise
1x100 RI: 30" strong
1x50 RI: 30" easy
4x150 RI: 20" breath every 3/5/3 x50
WD: 1x100 easy
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WU: 1x400
3x100 RI: 10" {02:04,02:04,02:05}
2x100 RI: 20" {02:02,02:02}
1x100 RI: 30" {01:58}
1x50 RI: 30" {00:56}
4x150 RI: 20" {03:21,03:21,03:23,03:25}
WD: 1x100
WU 1x400 - 00:07:42
Trying to practice the dolphin kick, looks like I can go a little bit faster as I went under 00:02:00 on the last 1x100... But don't know how long I can last!
I looked super weird at the pool as everybody is swimming freestyle with their triathlon tattoos - bags! Oh well!... :/
WD 1x100 - I really had to speed as I was going to be late to pick-up the kiddos... 00:02:01
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Thursday
(7/17/2014) | REST DAY! |
Friday
(7/18/2014) |
| Swim Interval (PM) - Time (0:38) |
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WU: 1x400 warmup
12x50 RI: 10" steady swim
6x50 RI: 15" cruise
3x50 RI: 30" strong
WD: 1x100 easy
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WU: 1x400
12x50 RI: 10" { 00:58,00:58,00:59,00:59,00:59,00:59,00:59,00:59,00:59,00:59,
00:59,00:59 }
6x50 RI: 15" {00:56,00:56,00:58,00:58,00:58,00:57}
3x50 RI: 30" {00:55,00:55,00:55}
WD: 1x100
WU 1x400 - 00:07:47
WD 1x100 - 00:01:57
On the last 3x50, I tried to breathe every 2 strokes... We'll see...
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Saturday
(7/19/2014) |
I went in the beginning of the afternoon for a bike fit @ Shama Cycles. Adjustment of the saddle (+1 inch), lowered the handle bars, installed a longer stem, changed saddle, fixed the position of the clip/shoes...
Bike Test (AM) - Time (0:55) / Outside |
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Planned - (0:55 / 45) / Actual - (0:55 / 43)
WU: 1x5' easy
WU: 1x5' alternate 30" 100+ rpm / 30" easy
WU: 1x5' moderate
Bike HR Test Set
If you have a stretch of road with no stops, use that for this test over the trainer. If not outside, setup the trainer and fan so you can have as much airflow as possible. Goal is to hold effort even through the entire 30 minutes. It's better to start off too slow and build the interval rather than start to hard and not be able to finish. Wear your HR monitor if available and give it all you have! You need to hit lap on the HR monitor 10' into the test but you still go all out for the entire 30!
1x10' All out!
1x20' All out!
WD: 1x10' easy
| WU: 1x15'
1x10' Zone 5 {136}
1x20' Zone 5 {152}
WD: 1x10'
Started @ 60 bpm
1x5' (70/75 rpm) - 88 bpm
1x5' (80/100 rpm) - 100 bpm
1x5' (80/85 rpm) - 92 bpm
1x10' (90/105 rpm) - 136 bp
1x20' (90/105 rpm) - 152 bpm
1x10' (70/75 rpm) - 88 bmp
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Sunday
(7/20/2014) |
| Bike Long (PM) - Time (2:35) / Outside |
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Planned - (2:35 / 82) / Actual - (2:35 / 82)
2 hrs 35 mins Zone 3
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2 hrs 35 mins Zone 3 {92}
44.2 Miles- I stopped in the shade, hot day...
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