For those of us who use the color-coding for workout completion in Training Peaks (green - as planned, yellow - too much or too little, red - way too much/little or skipped), there's always a desire for a week of green workouts. Well, this week didn't turn out that way. It's a mess.
Monday - President's Day and regular Monday swim. This one was 4,000 yards, as written by Coach Sean, but in the TP account I use most it was 3,000 - so red but not bad. I also went to Yoga for Every Body at kOMpose..
Tuesday - it was WARM outside. 75 degrees in February. The shift from the 30s to 75 isn't something that you can acclimate to if there was nothing in between. I was also dehydrated from the afternoon AND didn't bring any water AND the fountains are off because...February. Workout was 6-8 miles with 2-3 warm up and 1-2 and 4 of in and out between 10K pace and marathon pace. 6 miles was in TP and I ran 7. If I wasn't about dying of dehydration (and the resulting calf tension) it would have been 8 because I misjudged how far out I was and I ended up with 2 miles of trail when I was done with the workout. I ran one and then shut down the watch and walked it in. 7 miles, 12:24 average pace, 153 average HR. 10:58, 12:37, 11:32, 13:03 for the workout miles. The first two were where I expected. The last two were...not. TP turns yellow.
Wednesday - Calf was still tight in the morning and Coach Matt revised my bike workout. I left the original one in there so we remembered what I was supposed to be doing, but that means it turned red. 13.8 miles of easy riding. Decided to move swim to Saturday.
Thursday - Worked out with Trainer Mark in the morning for 30 min, then in the evening I went to a USMS fun event during the Indy Aquatic Masters practice at Butler. It was a 30-min timed equipment swim, but they had a workout first. I had warmed up for 600 yards before the practice started. Then I swam 3,100 yard during the workout (including the kick that wasn't recorded). I also swam 100 yards cool down. Because I recorded the warm up and cool down separately from the workout, the workout uploaded as the posted workout and was short so it is red. But I survived a masters workout!!!
Friday - Because I was swimming on Thursday, a bike workout got moved to Friday. Well, I had a bike or run option, but went with the bike option. It wasn't a hard ride. 15.7 miles.
Saturday - Normally Saturday is for long run, but the Y Cyclethon was today and I had asked Coach Matt if I could switch run and ride and do the event. So we moved those around. I was riding two of the sessions and the time between, so 2:15 total. The workout was planned for 22.5 miles and I rode 31.5. 75 minutes of it was at 70.3 goal wattage. Averaged 14 mph. Yellow in TP. I also did the makeup swim from Wednesday in the evening - 3,000 yards.
Monday - President's Day and regular Monday swim. This one was 4,000 yards, as written by Coach Sean, but in the TP account I use most it was 3,000 - so red but not bad. I also went to Yoga for Every Body at kOMpose..
Tuesday - it was WARM outside. 75 degrees in February. The shift from the 30s to 75 isn't something that you can acclimate to if there was nothing in between. I was also dehydrated from the afternoon AND didn't bring any water AND the fountains are off because...February. Workout was 6-8 miles with 2-3 warm up and 1-2 and 4 of in and out between 10K pace and marathon pace. 6 miles was in TP and I ran 7. If I wasn't about dying of dehydration (and the resulting calf tension) it would have been 8 because I misjudged how far out I was and I ended up with 2 miles of trail when I was done with the workout. I ran one and then shut down the watch and walked it in. 7 miles, 12:24 average pace, 153 average HR. 10:58, 12:37, 11:32, 13:03 for the workout miles. The first two were where I expected. The last two were...not. TP turns yellow.
Wednesday - Calf was still tight in the morning and Coach Matt revised my bike workout. I left the original one in there so we remembered what I was supposed to be doing, but that means it turned red. 13.8 miles of easy riding. Decided to move swim to Saturday.
Thursday - Worked out with Trainer Mark in the morning for 30 min, then in the evening I went to a USMS fun event during the Indy Aquatic Masters practice at Butler. It was a 30-min timed equipment swim, but they had a workout first. I had warmed up for 600 yards before the practice started. Then I swam 3,100 yard during the workout (including the kick that wasn't recorded). I also swam 100 yards cool down. Because I recorded the warm up and cool down separately from the workout, the workout uploaded as the posted workout and was short so it is red. But I survived a masters workout!!!
Friday - Because I was swimming on Thursday, a bike workout got moved to Friday. Well, I had a bike or run option, but went with the bike option. It wasn't a hard ride. 15.7 miles.
Saturday - Normally Saturday is for long run, but the Y Cyclethon was today and I had asked Coach Matt if I could switch run and ride and do the event. So we moved those around. I was riding two of the sessions and the time between, so 2:15 total. The workout was planned for 22.5 miles and I rode 31.5. 75 minutes of it was at 70.3 goal wattage. Averaged 14 mph. Yellow in TP. I also did the makeup swim from Wednesday in the evening - 3,000 yards.
Sunday - When I run on Sunday it is often in the afternoon if it is more than 90 minutes because I have to be at church by 10:45 to get ready to serve at the altar and I generally don't get up super early on Sunday (really most days). Often when I run in the afternoon I get "gentle reminders" from coach to make sure I am fueling enough before I start. Today was no exception.
Until mile 3.5 the only bad thing about this run was carrying a Camelbak that didn't want to stay on my shoulders...but then I fell. I didn't stop the watch and went to the Y. At the Y I couldn't even get the watch to stop for a while. I got cleaned and bandaged up a bit there, and continued on. I scooted back over to the house for different bandages and then headed back out again. At some point the adrenaline was wearing off a bit and some stiffness setting in. I finished. And the average was still MGP (12:36/mi).
Week summary:
Swim 10,800 yards (6.12 mi)
Bike 61 miles
Run 23 miles
Comments
Post a Comment