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<p>Good luck Silly Sally, Slow'n Steady and Derek (hope I got them all) at IMC & IMKY!!!!!! </p>
<p> </p>
<p>Test day to see if my swim breathing is improving.  0.8mile OWS immediately followed by a quick run.  Passed!  Swim was painfully slow but I had no issues running fast right after that.  Only 15min of running but I could tell I was good.  Legs felt great in spite of the solid workout on the trails yesterday.</p>
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<p>Now heading to DH's last MTB race in this point series.  Keep my fingers crossed for no bike issues.   </p>
 

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<p>Good luck to all the IM'ers (and anyone else racing today)!</p>
<p> </p>
<p>13.1 mi on the treadmill in 1:32:12.  Eased into it the first 20 min to warm up the achilles then went steady at 6:53 min/mi pace.  Finished up with 20 min of foam roller, core and stretching.</p>
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<p>Have a great day everyone!</p>
<p> </p>
<p>Mike</p>
 

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<p>34mile ride in 2 hrs, w/ intervals of 10,8,6,4,2 minutes of 150-160 HR (z4 basically) ouchie</p>
<p> </p>
<p>10min - 220watts, 143 hr<br>
8min - 212watts, 140hr<br>
6min - 214watts, 141hr<br>
4min - 232watts, 140hr<br>
2min - 210watts, 133hr</p>
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<p>the power numbers are acceptable but the HR numbers complete fail. But I had nothing else to give, so it will do :)</p>
<p> </p>
 

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<p>Another quick weekend check-in. Life is really getting the best of me these days. Good luck Team LIT IMers!</p>
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<p>So to recap since my last daily posting...</p>
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<p>Wednesday: Bike Commute</p>
<p>Thursday: Easy 3 mile run</p>
<p>Friday: 1100 m swim</p>
<p>Saturday: 5.9 miles at the track doing a ladder followed by a really, really windy 20 mile run</p>
<p>Today: Not sure yet since I'm feeling a bit out of sorts. I may head out for 4 easy miles later.</p>
<p> </p>
<p>Yep, HM training has started....</p>
 

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<p>Good luck IM'ers!!!</p>
<p> </p>
<p>I did an open water 1 mile swim race this morning.  Perfect day for it, but I was slightly hungover after a girls night out <img alt="" src="http://files.kickrunners.com/smilies/huh.gif" style="width:15px;height:15px;" title="">   Funny thing was 5 of the 7 of us that went out were racing this morning, so I think we all were a bit bleary-eyed!  I forget sometimes that I just can't drink much anymore....oh well.   Still ended up 3rd in my age group and 41 / 214 overall men and women so I was happy with that.   Run later! </p>
 

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<p>so your HRs listed after the interval are your recovery HR?  I know heartrates are very individual, but if you are pushing 150-160 that's good, but if you're only coming down to 140...maybe you need more time between sets...or just make a note of it and watch for overtraining (if, indeed those 133-143 numbers are recovery).   If your zone 4 that you use is Above threshold...you should almost take as much recovery time as the set itself, imho (this chickypoo doesn't do zone 4 on the bike...they are too f'ing hard)<br><br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/forum/thread/69775/workouts-sunday-aug-29#post_1939515"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>34mile ride in 2 hrs, w/ intervals of 10,8,6,4,2 minutes of 150-160 HR (z4 basically) ouchie</p>
<p> </p>
<p>10min - 220watts, 143 hr<br>
8min - 212watts, 140hr<br>
6min - 214watts, 141hr<br>
4min - 232watts, 140hr<br>
2min - 210watts, 133hr</p>
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<p>the power numbers are acceptable but the HR numbers complete fail. But I had nothing else to give, so it will do :)</p>
<p> </p>
</div>
</div>
<br><br>
 

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<p>'afternoon, peeps!</p>
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<p>Me...</p>
<p> </p>
<p>6 mile run early this morning with Mr. Bob.</p>
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<p>21 mile ride a few hours later. Enjoyed the morning. Pushed hard, went easy, pushed hard, stopped to talk to friends, repeat a few times.</p>
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<p>See ya!</p>
 

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<p>those are avg HRs. 5min recovery for each set</p>
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<p>And yes I'm very tired (edge of overtraining but from prior experience, all I will recover in a day or two) and I'm 100% certain it's why they're low. Everything was running about 20beats low today and that's about normal. Last 4 weeks or so we've been pushing me very hard and noticing this trend where Sun of a big block my HR numbers will be wacked.</p>
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<p>We've been experimenting with that while trying to hone in on what number Race Day efforts should be.  These were ABOVE effort but BELOW HR so clearly, I'm overly fatigued. So we've been using power to correlate where I should be because HR isn't always that reliable. Heat will impact me, in particular, and screw up the zones. Cannot say I've nailed the Power number, but somewhere around 190-200 (about 80% FTP)</p>
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<p>Normally 165 would be threshold on the bike, so Z4 would be around 156-165. This descending pattern is a hard workout. By the 6min interval you're pretty well toasted. The final ride home was mostly a spin, my legs were cooked.  This was the last hard workout of this cycle, race day is 2 weeks away, so full rest tommorow and several easier days in a row after that.  Funny thing was that 2min interval was the one I "failed" to even hold same HR and I looked later and it wasn't even in my workout plan. WHOOPS! :D</p>
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<p>I drove from the east coast yesterday and just find it difficult the day after to do anything.  Driving is actually pretty exhausting.  I did manage 55 minutes on my road bike and then a 6 mile run.  More meh, than a great workout or anything. </p>
 

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<p>78 min run in HR zn 2. </p>
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<p>Felt pretty good throughout.  Didn't mind so much heading out at 10am.  It was decently hot, but it could be like this on race day in 2 weeks, so it's all good.</p>
 

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<p>The running gods are having fun with me today. Went out for a 6m hill run...it's 3 miles up, 3 miles down. Just after the turnaround, I was feeling pretty good, then BAM! Ate it. Get up, everything's still attached, brush off, and about a minute later that song "Ali in the Jungle" starts up on my Ipod. Definitely made me feel less sorry for myself and helped me pick it up for the downhill return.</p>
 

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<p>Okay, now THAT sucked!!!  Up early to get 3000m in the fishbowl before chruch.  After church did an outreach ministry handing out water to runners on the bike path.  Great time, but got seriously BAKED in the sun.  Sorry, IMKY peeps, but this weather sucks!!!</p>
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<p>Son1 and I then headed out for a ride.  Uh, yah.  2pm and already over 90*.  At m10, my mouth was dry.  This is NOT good!  I was out of water so we stopped at m25 to fill up.  Drank a bottle there.  Slogged through the rest of the ride, which wasn't fun since we got lost.  Next time son1 says "don't worry Mom, I know where this road goes" I am so not going with him!  Finally back at the van, I was OUT of water.  I have never, ever drunk this much water (FIVE large bottles!) and not had to pee at every cornfield.  Not a clue how I ended up this dehydrated.  49.xx miles.  Way short of the 60m planned.</p>
 

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<p>up early but logging late.  44 mile ride this morning out to get donuts.  Good ride at an easy pace of 16+.  driver were in a bad mood however, got beeped and yelled at several times and we were in single file as close the the edge as we could get.  Then played 18 this afternoon in the heat.  Came home and took a dip in the pool.  Dinner time and then catch the Sox game.</p>
 

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Ouch, Jen! Nice hungover hardware Looki!<br>
7 mile run for me. Spending a lot of time running alone these days since I can't really schedule anything - it's more like, "baby fed and asleep?" (and dad home of course) "then go!" that's ok. Am rejoining my old spin class at the Y Monday since I can put the little guy in babysitting.
 
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