Sunday 4 Sept 2011
Schedule: 2km swim, 8 x 400 in 80 seconds with a 400 recovery.
Actual: 6 x 400 in 82-86 seconds with 200M recovery.
I went to TPHS and jumped the fence onto the track. There was a guy with a "safety suit" on that protected him from the toxic spray he was using for spraying Roundup Weed Killer spray. He approached me right when I was finishing my warmup and told me ordinarily he would not care if I was on the track - but - today he was spraying and he had to lock up the track due to the toxic fumes. He told me "you have 20 minutes until I have a new batch to spray". So I did as much as I could....which was 6 400s.
I had some trouble getting the lap counter to work. On the first 400 I kept hitting it over and over again and it finally worked..but I did not do a 90 second 400, more like 85 seconds. The same thing happened a few more times, but mostly it worked the first time.
I decided to focus on my cadence - which I did in Portland and Dallas both: 180 steps/minute. I did that during the warmup, for a change, and I think i'll just do that from now on. with shorter stride length I can not really raise my heart rate during the warmup, but, establish the cadence that I will run the intervals at.
so the times were: 1:25, 1:26, 1:23, 1:23, 1:24, 1:25. The recovery was a 200M slow jog/walk
| 1 | 12:51 | 6'18"/km | 139bpm |
| 2 | 1:30 | 3'38"/km | 164bpm |
| 3 | 1:31 | 7'31"/km | n/a |
| 4 | 1:26 | 3'25"/km | 170bpm |
| 5 | 1:40 | 8'43"/km | 138bpm |
| 6 | 1:23 | 3'27"/km | n/a |
| 7 | 1:49 | 9'06"/km | 136bpm |
| 8 | 1:23 | 3'30"/km | 174bpm |
| 9 | 2:07 | 10'34"/km | 135bpm |
| 10 | 1:24 | 3'30"/km | 173bpm |
| 11 | 2:04 | 9'49"/km | 138bpm |
| 12 | 1:26 | 3'29"/km | 177bpm |
| 13 | 4:05 | 22'41"/km | 131bpm |
Saturday 3 September 2011
Schedule: 3 hour bike, 10 mile run with 4 fast miles in the middle.
I left the house at 6:30 to meet David M. at La Costa Blvd. I got a 10 min break when I got there (he was running late) then we headed out through Harmony Grove. It was an easy pace for both of us: I was saving it for the run and david had ridden a longer/harder ride the day prior.
Bike: 3:03 riding time, 16.1 MPH average, HR 105 average, 49 miles
I changed, had a couple gels, and went out on the run. It was flat and I felt really good. Not tired, not sore. I ran to the sorrento valley train station and back - which is exactly 18 km out and back. I ran the middle 5 km faster (4:21, 4:17, 4:41, 4:46, 4:56). That last one was uphill. My average overall was 5:05/km.
stats: 18 km, 1:33 total time, 1400 kCal burned, 146 average HR
| 1 | 5:20 | 5'19"/km | 113bpm |
| 2 | 5:11 | 5'10"/km | 136bpm |
| 3 | 5:09 | 5'10"/km | 149bpm |
| 4 | 4:53 | 4'52"/km | n/a |
| 5 | 5:13 | 5'12"/km | 138bpm |
| 6 | 5:38 | 5'34"/km | n/a |
| 7 | 4:21 | 4'20"/km | 162bpm |
| 8 | 4:17 | 4'16"/km | 159bpm |
| 9 | 4:41 | 4'41"/km | 133bpm |
| 10 | 4:46 | 4'46"/km | 158bpm |
| 11 | 4:56 | 4'55"/km | 153bpm |
| 12 | 6:09 | 6'07"/km | 140bpm |
| 13 | 5:43 | 5'43"/km | 147bpm |
| 14 | 5:37 | 5'35"/km | 153bpm |
| 15 | 5:19 | 5'18"/km | 153bpm |
| 16 | 5:15 | 5'14"/km | 147bpm |
| 17 | 5:26 | 5'24"/km | n/a |
| 18 | 5:10 | 5'14"/km | 154bpm |
Did a 1.5 mile ocean swim. I did not go all the way from La Jolla shores as it was simply too rough. It was a very big surf day and they were not letting people in the water on the cove side. It was a struggle going from the shores toward the cove, and the whole swim took like 35 min out, 25 min back. Coming back I say a very large sea creature swimming beneath me....that was enough for the day.
