Training – Vineman – Week 19
A pretty quick summery of last week which was dominated by tired legs from the Century ride. Back to around 8.5 hours of training because our bike ride on the weekend was cut short by a broken spoke so we went for a run instead. Nothing beats bike riding for adding lots of volume.
Above is a picture of running at Lake Chabot.
1hr 50min (4600yds)
Tuesday’s swim was supposed to be 8×100 then 8×50 but I completely skipped the 50s. I didn’t even realize that until I was recording my lap splits. The 100s were messed up by other swimmers too as the lanes were packed. Oh well, I was still tired from the weekend so was good to get some swimming in. First 100 was 1:33, but most of them were 1:45 or so. Didn’t really care about pace, just wanted to get them done. Did these with a pull buoy.
Thursday’s swim wasn’t too much better motivation-wise, but at least the pool has some room and my main set was interruption free. 75 and 50s. Averaged 1:41/100yards for the 75s, but sadly was kind of dragging for the 50s.
3hr 30min (51 miles)
Just the M2 class and a rather short ride on the weekend for biking last week. Strangely the M2 session was really good.
Threshold set: 2x3min at 90%, 3x2min, 4x1min, 2x30sec. Started around 235 for the 3mins, 240-245 for the 2 min. Not sure after that…
Strength mini-set: 3 x 1:30 @ 75rpm climbing cadence. Did around 280-285 for these. Not too bad.
Activation set: 4 x :15, very high watts (those were the instructions, not what actually happened), very high cadence. 400-500watts.
Normalized power for the hour: 198 watts.
Our ride on Saturday was going to be around 40 miles, perhaps more if we felt okay. We never had to decide that because Patty’s back wheel broke a spoke at around 20 miles in. She waited at a gas station while I rode the 10 miles or so back to the car. That did enable me to get a 30 min harder effort in while heading back up Hwy 1 which was kind of fun. Average for this section: 21.6 miles/hr. Too bad that a) I can’t ride that fast for longer, and b) there was a bit of a tail wind. Fun while it lasted though.
Back in town after I rescued Patty we went to the bakery and ate bear claws and then went out to see the goats (and eat their cheese) at a local farm. Yum. Next time we’re just going to skip the ride and start eating.
Sunday we went to see the start of the Tour of California. We’ve become quite the followers of professional bike racing.
3hrs 44min (18.1 mi les)
Above is our weekend run after we returned to Oakland from the failed bike ride. Three hours, 14 mile trail run around Lake Chabot in the evening. This was probably way too long, but we took it easy and walked the steep parts. In the end it took us about how long it usually takes us when we’re in trail running shape. Legs felt strong and my HR stayed down the whole way so I felt pretty good about this run and the state of my fitness in general. Also, nothing beats a long trail run.
Other than that we just did a jog up Strawberry Canyon on Thursday, nothing too stressful.
So that’s it. Not the biggest week, but it’s progress.