Ugh. I need to give myself more time to wake up, warm up, before trying to do VO2 intervals. :( This did not go well. Blew up in the 2nd one. Just didn't have it this morning at all. HR wasn't getting up, I was feeling woozy, getting a bit of tunnel vision. Pulled the plug on the VO2 intervals and just ran z2/z1. Then did some solid stretching.
Managed a 1:35 on the first IM. Bam! Fast for me. Slowed the second one a bit, and still did 1:40. My fly, back, and free are solid. Breast is not bad, but I just can't seem to wail on it during an IM set.
500's went smoothly. Just locked into cruise speed and felt comfortable throughout. Got some swim endurance back. Swimming a lot the past few weeks helps with that. :)
Kinda rainy and wet out, and got a little chilly towards the end. Didn't quite hit the tempo sections, but the pace I was hitting felt sustainable.
10' zone1
10' zone2
20' 6:50 pace
10' 8:31 pace
20' 6:50 pace
10' zone2
10' zone1
Just back from my run, eating dinner, flip on Universal Sports and it's the 2009 Ironman Wisconsin! Sweet! It was interesting to watch and I was on the show! WOOHOO! I happend to be coming through Camp Randall Stadium on my first lap about 1/4 mile behind the lead men ( they were on their 2nd lap ) right as Chris Mcdonald melted down a bit. It wasn't a "starring role" but it was cool to see myself. Heh. Also saw a bunch of the donks at the end as they were shooting in the finish area. Go BT!
Today they hurt. They really hurt. I cut one of the middle ones short as I felt like I was about to hurl. I think that means I was doing them right. Managed to finish out the last ones though after rallying back. Recovery took longer this time too, to get HR and breathing back to "recovered". Woot!
45m
2515.31 yards
01m 47s /100 yards
5:45 PM
250 Free
50 Breast
50 Back
200 Fist+Pull
150 Ok,Index,Pinky
100 Free
7x200 Free
100 Stroke
Mon, Nov 16 2009
Recovery day, working from home.
I finally broke down after 34 years in the Chicago area and called 588-2300.
New stuff will be installed this Saturday. Woohoo!
VO2 dreadmill run tomorrow AM. Since I overachieved again last Thursday, tomorrow is another bump up in speed. Doh! Gotta stop doing that.
Sun, Nov 15 2009
2h 00m
32.36 miles
16.18 Mi/hr
Avg HR: 127
10:30 AM
15' zone1
90' zone2
15' zone1
Road bike again today. One of these days I'll ride the tri bike again. :)
Windy out there. Stiff and cold North wind, so I headed North for the first hour, then turned around. Of course, the wind shifted and became more Easterly, so it didn't give me much of a tailwind on the way home unfortunately. Drat.
Decided to run the Cary 1/2 marathon course ( and little bit extra ).
Stashed two water bottles out on the course, so I didn't have to run with a fuel belt of bottle carrier. That worked out well.
10' zone1
70' zone2
30' 7:17 pace
10' zone1
Didn't quite make the 7:17 pace section, since Cary is pretty darn hilly, especially the end when I hit that part of the workout. Pushed it hard though.
Legs were feeling the last 2 days of VO2 and Threshold intervals though. Oof! :)
50m
2843.39 yards
01m 46s /100 yards
4:00 PM
4x100 alt Back/Free
200 Fist+Pull
150 (one arm,2r/2l,c/up)
150 Easy Free
4x400 Free, Focus on technique
100 Stroke
Really pulled it all together on the last 400. Wasn't sure how it was gonna go as I was feeling the run from this morning. But I broke on through and pulled out a 400 that felt smooth, controlled, and FAST. ( Well, if a ~sub 6:15 400 is considered fast ).
Actual training
Lap data
HR data
