October 10rd to 16th – 6 Weeks to Race Day!
Monday
Off Day
Tuesday
Workout 1: 1hr 15min Bike Ride
Easy spin to increase blood circulation and promote recovery. Keep this very conversational in effort, RPE-5.
Workout 2: 2600 year swim
wu: swim, kick, pull, swim (200 each)
Drill set: 4X [ 50drill, 50swim, 50kick] :15
Main: 10X100 on 1:50
cd: 200 choice
Wednesday
Workout: 2 by 30min Steady State Run
wu: 15min, RPE-5 ( 9:00/mile or slower)
Main: 2X30min, RPE-7 ( 8:40-8:20/mile) HR- 150-160bpm. RBI= 4min easy running (9:00/mile or <)
cd: 15min easy, (9:00/mile or <).
Results
- 1st 30min Steady State: X:XX min/mile Avg HR 138bpm Max HR 146bpm 169 cadence
- 2nd 30min Steady State: X:XX min/mile Avg HR 148bpm Max HR 156bpm 177 cadence
- Total Duration: 1hr 35min
- Total Distance: 10.44 miles
- Avg Pace 9:08 min/mile
- Avg HR 142 bpm
- Avg Cadence: 174 spm
Nutrition
- Start: 1 bananna & 1 gel
- 12oz water
- 1 gel
- 8 base salt licks
Thoughts
All in All it was a good workout, I am looking forward to tomorrows recovery run and my legs feeling a little better and less sore.
Thursday
Workout: 1.5hr Enurance Run
8:50-9:30/mile, RPE-6. Keep this effort conversational
Results
- Duration: 1hr XXmin
- Distance: XX miles
- Avg Pace: XX mile/min
- Avg HR: XXX bpm
- Avg Cadence: XX rpm
Nutrition
Thoughts
Friday
Workout: 45min Recovery Run
9:30/mile or slower, RPE-5.
Results
- Duration: 1hr XXmin
- Distance: XX miles
- Avg Pace: XX mile/min
- Avg HR: XXX bpm
- Avg Cadence: XX rpm
Nutrition
Thoughts
Saturday
Workout: 2hr Progression Endurance Runs
Progression Endurance Run->
Run Endurance effort, RPE-6 (9:30-8:40/mile) for first hour. Finish last hour @ 8:40-8:25/mile
5min walk recovery after run.
Results:
Nutrition
Thoughts
Sunday
Workout: 3hr Endurance Run
11:07-7:33/mile, All day pace, RPE-6.
Progressively build from 9:00/mile to low 8:00/mile over the 3hrs.
Take 20-30sec a mile off per hour of running.
Results:
- 1st Hour: 9:21 min/mile Avg HR 136bpm Max HR 169bpm 168 cadence
- 2nd Hour: 8::50 min/mile Avg HR 142bpm Max HR 149bpm 170 cadence
- 3rd Hour: 9:09 min/mile Avg HR 146bpm Max HR 153bpm 168 cadence
- Total Duration: 3hr 02min
- Total Distance: 20.01 miles
- Avg Pace 9:07 min/mile
- Avg HR 142 bpm
- Avg Cadence: 170 spm
- Start: Bananna & Gu Gell
- Mile 5: Gu Gel
- 1hr 12oz water & Gu Gel
- 2hr 12oz water & Gu Gel
- 2:30hr 12oz water & Gu Gel
- 3hr Run Over Drank 20oz water
- Base Salt: About 13 licks during the entire run.
- Total Water: 48oz
- 1 Gel at Start + 3 Gel During
- 3770mg of Sodium
This was my longest run so far. I was surprised to see that I had made it 20 miles at the end.
My Plan was to run the first hour at 9:20, 2nd hour at 8:50, 3rd hour at 8:20. The firs two hours were pretty much right on, the third hour not so much. Here are a few reasons why.
The first hour had a long downhill, so that made it easier to keep the pace plus I was just starting out so I felt good.
The second hour was pretty much flat and I planned to turn around at the 30 min mark of this hour. I was some work but I was able to keep the pace at 8:50, I was starting to feel it by the end of the 2nd hour.
The third hour besides being the last and the fastest had a big uphill in it. The same up
What I Learned:
Week Review
Interested in Cycling, Running, Web Design, and reading reviews of products I will never buy. If you see me looking at my phone I am probably playing Pokemon Go.
To the person who stole my Fitbit, let’s keep it up. We had a great July, now is not the time to lose momentum.