This is my training recap for the week of February 5-11, 2007. All-in-all, a decent week, although I ran very little again due to the sore hamstring. I felt it a little on Tuesday, but decided to go ahead and run Wed. Big mistake. It twinged again, and I was off of running the rest of the week. We'll try again starting next Tues.
Monday, February 5
Planned: Swim - 3000 meters
Workout 1 - Swim 3000 meters
WU: 1 x 500 pull; 100 stroke, 100 kick, 100 EZ
MS: 2 x 250 (30")
50 EZ
5 x 100 (choose challenging interval time, e.g., on 2:00)
50 EZ
10 x 50 (EZ, Mod, Hard)
20 x 25 drill
CD: 1 x 100 pull EZ
Comments: Felt pretty good. I still lose good form after only a few hundred meters straight. Need to make the 100's more challenging. I consistently finished in 1:45.
Tuesday, February 6
Planned: easy 30' run
Workout 1 - 30' Easy Run
WU: 10' easy (~RPE=6)
MS: 15' mod hard (~RPE=7.5)
CD: 5' easy
Comments: Took this one a little too hard to be an "easy" run. Should have backed off. Felt the hamstring twinge a little, but it was only discomfort, not pain. Stretched after.
Wednesday, February 7
Planned: AM Computrainer ride / PM 50' Stamina Run
Workout 1 - 1 hour Computrainer Ride
WU: 10' to calibrate CT, 10' easy (~150-175 watts)
MS: 2 x 4’, 4 x 3’, 4 x 2’, RI 1’30”, Target HR 20 bpm below LTHR for initial 4’ interval and sustain this wattage for all subsequent intervals.
Workout 2 - 50' Treadmill Run (Stamina)
WU: 15-20’ easing into a base pace where RPE = 6,
MS: Run 2.5’ @ base pace and then 30” cpi (Base pace RPE will increase as you continue this pattern for the remainder of the run. cpi = cruise pace intervals are fast but good form running for 30” intervals.
CD: 5-10' easy
Comments: Tweaked the hammy again today. 30 minutes in, and I was hurting. I'm finished running for the week.
Thursday, February 8
Planned: Off - I need to take a day to let my hamstring heal a bit.
Friday, February 9
Planned: AM Swim, 3000 meters
Workout 1, Swim 2200 meters
WU: 1 x 500 ez pull
MS: 12 x 50 revolving descending interval in groups of 3 RI 20", 15", 10"
4 x 50 kick free
2 x 25 breast pull (10")
2 x 25 breast kick (10")
2 x 50 breaststroke (15")
2 x 25 back pull (10”)
2 x 25 back kick (10”)
2 x 50 backstroke (15”)
2 x 100 kick; dolphin, back, breast, free
4 x 100 (25")
Comments: I wasn't feeling great today, so I cut the workout short.
Saturday, February 10
Planned: 1:30 Computrainer ride
Workout 1 - 1:30 Computrainer Interval Ride
WU: 10' - calibrate CT
6' starting @ 130 watts , increasing 10 watts every
1.5min through 170 watts.
15' done as:
1’ @ 200 watts 1’ @ 150 watts
1’ @ 210 watts 1’ @ 150 watts
1’ @ 220 watts 1’ @ 150 watts
1’ @ 230 watts 1’ @ 150 watts
1’ @ 240 watts 1’ @ 150 watts
2-3 x 30” @ 250 watts 1’ @ 100 watts
30-45” @ 260 watts 1’ @ 100 watts
30-45” @ 270 watts 1’ @ 100 watts 30-45” @ 280 watts
MS: 20'-30' done as:
15 x 1:30 (30”) HR rising to L1.
Odd repeats: steady wattage X
Even repeats: 45” @ X – 5-10 watts, 45” @ X + 5-10 watts
Cadence pattern is as follows:
Repeats 1-2 90 rpm
Repeat 3 85 rpm
Repeat 4 90 rpm
Repeat 5 80 rpm
CD: 3-4 x 45” @ 90 > 95 cadence
Comments: none
Sunday, February 11
Planned: 1:30 Steady Computrainer ride
Workout 1 - 1:30 Steady Computrainer Ride
WU: 10' - calibrate the CT
10' - easy
MS: 1:00 steady (~ 200 watts)
CD: 10' easy
Comments: Rode the IMWis CT course. Hard to keep steady on that course. Need to work on changing gears to maintain steady wattage.
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