ÖTILLÖ Training August 21-27

Monday:

MonZ swim at Scott Carpenter (LCM)
500 easy, 10 x 50 mix
Main Set:
All pulling for me
6 x 150 on 2:10
1 x 300 on 4:10
1 x 100 on 1:20 (sat out this 100)
4 x 150 on 2:05
1 x 300 on 4:05
1 x 100 on 1:20
2 x 150 on 2:00
1 x 300 on 4:00
1 x 100 on 1:20
I was focused on keeping the quality of the 150’s up in the set. I was holding 1:52/53 at the start and 1:50 by the end. 300’s were pulled back a bit to more of a steady effort. Felt pretty good today.
3 x 200 fins to finish
4,500 meters in total

I then switched to running clothes and did and out and back on the Boulder Creek Path to the old turnaround point at Four Mile (it now goes all the way to Chapman). The route is uphill all the way to the turnaround, then descends all the way back to start. I was running over 4:30/K on way out and then in the low 4:00’s on the way back. Lower leg felt decent today. Total run 14.6K in 1:04:10.

Tuesday:

Early morning at the Boulder Reservoir. Gordo joined in on this session on the swimrun reps. We did 4 rounds of run/swim with a longer swim on the front end and then finished with a longer run of 4K+ along the dam. Total session was 13.68K in 1:37:22 of which, maybe 3K or so was swimming. We then both went to Scott Carpenter Pool right afterwards and hopped in a workout that was already in action (LCM):
3 x 100 buoy on 1:30
200 easy
12 x 100 pull on 1:30
200 easy
800 fins
400 easy
3,100 meters in total. Felt better than the double last week, but times were still showing a good bit of fatigue.

20 minute balance/strength work later in the afternoon.

Wednesday:

Morning ride via Olde Stage -> Jamestown -> Superjames -> P2P -> County Road 103 -> Ward ->Backside Lee Hill
Felt pretty decent overall, but Superjames is a legit climb so I felt more fatigue going up Lee Hill at the end of the ride than I have on the other days. I don’t have my PM displaying when I’ve been riding (only HR and cadence), but it looks like the power was reading off so no reliable power data. Total ride time 2:40:52, 61.6K, 4738 feet of vert, avg HR of 143, max 163.

Afternoon strength session:
Hex Deads: 1 x 12 @ 135, 1 x 8 @ 185, 1 x 6 @ 225, 4 x 4 @ 245/255/265/275
Dips: 4 x 12
RDL DBs: 3 x 8 @ 120
Shoulder Press: 3 x 8 @ 65/75/85
Pull Ups: 3 x 6
Then 20-25 minutes of single leg balance/strength work and a bit of jump roping.

Thursday:

Today is the last day of open water swimming at the Boulder Reservoir. The had a very large loop set up today (1500m+) as well as some smaller loops. I started with a 2K run; then did the big swim loop followed by a 3K run and then did 3 shorter swim loops with shorter runs. Once the course closed up, I went straight into an additional 8.5K run. Total session was 20.2K in 2:00:11. Swimming was about 3-3.5K of that, I’d guess. Lower leg was doing pretty well today.

After the swim/run session I went straight to Scott Carpenter for an additional swim (LCM):
500/5 x 100
400/4 x 100
300/3 x 100
200/2 x 100
200 easy
Distance reps were fins, 100’s were pull in 1:30. Nothing with too much effort. Was feeling the swim volume for sure. 3,000 meters in total.

Friday:

Scott Carpenter Pool. Normally Friday is short course, but they forgot to change over the lanes last night so we got a bonus(?) long course day.

800 mix
12 x 50 alt head free/25 easy with 25fly/25 easy on :55
Main Set
3 rounds of
4 x 50 fast/easy by 25 on 1:00
4 x 50 one easy, one fast on 1:00 (last round paddles).
300 easy pull
Finished with
300, 2 x 150, 3 x 100, 6 x 50 on 1:30/100 base.
4,700 meters in total.

Immediately after the swim, Chris and I did an easy 6K run on the creek path (28 minutes).

20 minute balance/strength work later in the afternoon.

Saturday:

Had a later start to the day and started running around 10:00 a.m. after watching the replay the Women’s Marathon World Championship that happened overnight. I did a route that was hilly over the first 12K followed by a more moderate 7K to the finish. I haven’t done a straight run this long in a few weeks as I’ve been quite cautious with my lower leg. Happy to say my lower leg didn’t bother me today. Had to give back a bit of run fitness to get some health, but it’s been a good trade off. I also practiced a higher calorie intake with 300 calories from gels in less than 30 minutes between 9 and 15K. Total run was 19.1K in 1:23:29.

Sunday:

Solo swim at Scott Carpenter (SCY).
5 x 200 fins on 2:45 (50f/25bk/50fr/25bk/50fr)
10 x 100 kick fins on 1:30
4 x 125 fins on 1:45 (50fr/25bk/50fr)
2,500 yards in total. Easy session; wasn’t planning on it being this mellow, but was in a blah mood so didn’t force anything.

That’s it for me this week. Coming up on race week tomorrow.