Sunday, February 12, 2017

Schedule week of Feb 12

 Turn around point for Sunday's 12 mile run, half mile past 76 station.

Overall this was a good week. The hill intervals I ran on Tuesday were a bit long for this period in terms of Hapalua, but good for GAR even though I am not training specifically for that. Better to do hard part for 1-2 minutes, not 4-5.

Heavy rain on Saturday caused me to swap Saturday long run with Sunday's bike, and did the sweet spot workout on the trainer at EWC, same place we do spin class. This was an exploratory ride at sweet spot effort, 1 x 15 minutes. Was able to hold well but power still fluctuates a lot. Maybe I should configure Edge 800 to display NP, if it will, but that will only work if the number is for the current interval, not the overall ride. Will check. This week calls for 2 x 20.

Cut the easy ending part of the bike short to save legs for Sunday. Plan was 1:30, I stopped at 1:00. That included the planned warm up and 15 min work. Even so the twelve mile run felt really hard. The good news is that HR stayed down where it should be. Average was 131, smack in the middle of zone 2, but during most of the run I saw a range of 1.9-2.2 which is what I wanted. It always goes up on the return as I climb up from Wailupe to Kahala. Felt extremely tire at finish. A lot of recovery liquids and a teriyaki chicken plate lunch from Diamond Head Grill made me feel a little better.

Last week emphasised running.

ATP: 530 TSS
Planned: 497.5
Actual: 528

This Week

Week of 2/12 - Base 2 Week 2
Small taper for GAR

Focus: Bike

Note that the emphasis is based on the three week cycle, Run, Bike, R&R. It just so happens that next Monday is GAR. For that I am taking Sunday off.

New for this week is a massage session on Tuesday evening, in place of our traditional OW swim. For me this will be best scheduled on R&R weeks, which is how I did it with Sonya. We'll see how it goes.

ATP: 620
Planned: 353.4
Some of that shortfall is taper and some because the race is on Monday, so this week doesn't get the TSS points.

AM Off
PM Strength with Dorian

AM Run, base, 3 mi.
PM Massage

AM Swim, pool
PM Bike, spin class

AM Strength with Dorian
PM Yoga with Elaine

AM Swim, pool
PM Bike, easy 20 mi Hawaii Kai loop

AM Bike, 1:30 Sweet Spot intervals 2x20 @ 148-160

Day Off

Race, GAR

Next race: Great Aloha Run in 1 week. Minimal taper.
18 weeks until CTTS.

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