ÖTILLÖ Training August 7-13

Monday:

Morning MonZ Swim at Scott Carpenter (LCM)
500 easy
10 x 50 kick/drill/build mix
Main Set (All pulling for me):
100 on 1:25
200 on 2:50
300 on 4:15
200 on 2:50
100 on 1:25
100 on 1:20
200 on 2:45
300 on 4:10
200 on 2:45
2 x 100 on 1:20
100 on 2:40**** (everyone else did 200, I planned to sit out 100 here)
300 on 4:00
200 on 2:40
100 on 1:20
I have finally started to feel more on top of these longer pulling sets as opposed to feeling behind the stroke midway through the sets.
Finished with
6 x 150 fins on 2:10; I did them as swim/kick/swim
4,500 meters in total.

Afternoon Strength Session:

Hex Deads:
1 x 12 @ 135, 1 x 8 @ 185, 1 x 6 @ 225, 4 x 4 @ 245/55/65/75
DB RDLs:
4 x 8 @ 120
Pull Ups:
4 x 6
Reverse DB Lunges:
4 x 6/6 (each leg) @ 100
Dips:
4 x 12
Chin Ups:
4 x 6
Session was 45 minutes. I then spent another 20-25 minutes on balance and lower leg strength work.

Tuesday:

Started the morning with an open water swim at the Boulder Reservoir. Swam 3 full loops and one short loop in a little under an hour. Felt decent enough overall. Total swim was somewhere around 3,500 meters.

Immediately after the swim, I did a flatter run route out on the dam wall with a loop around Coot Lake on the far end. My leg was feeling much better today, but kept things on the shorter side just to be safe. 8.17K in 36 minutes.

A few hours later I tacked on a little bit of extra aerobic work with some rowing on the erg. Haven’t rowed much at all this year so kept it pretty brief. Just did 10 x 3 minutes stead/1:00 easy sitting around 1:58-2:00/500 for a total of about 9K for the total 40 minutes. Drag Factor was set to 107.

I have done a fair amount of rowing at various times over the last few years, but have done almost none in 2023.

Wednesday:

Morning ride in the hills. Went over the front side of Olde Stage, then rode Lefthand Canyon up to the water pump at the mile 16 marker. I then descended down to the bottom and took highway 36 back home. Along this section, I did 11 x 30/30 fast/easy which was about 380-400 watts on the fast. The cross training on the bike is a helpful tool for me right now. Total ride was 64K in 2:25:26. Average power 202, Normalized power of 224. Average HR is recorded as 141, but I was getting some funky readings for a while in the canyon so not that accurate.

Thursday:

Early start the Boulder Rez. Gordo and I got set up a little earlier than last week to try and maximize the available time. This time we extended the run loop out a bit so that the time would be somewhat balanced between the two disciplines. We did five circuits of swimrun for a total of 10.56K. I’m not really sure what the breakdown of each was, but I think the time was probably about 45-50 minutes swimming and 30-35 running.

Shortly after finishing up this session, I did an extra run around the Rez and Coot Lake. Lower leg was holding up pretty well overall today. I could feel it a bit at the end, but no real pain to speak of. Total run was 10.4K in 45:00.

Afternoon strength session:
Squats: 1 x 12 @ 95, 1 x 8 @ 135, 4 x 5 @ 155/65/70/75
RDL: 1 x 12 @ 95, 1 x 8 @ 135, 4 x 5 @ 155/75/80/85
Reserve Lunges: 3 x 6/6 @ 100
Alternate: 12 dips/6 pull ups 3x
45 minutes in total. Then another 10-15 minutes on single leg balance work.

Friday:

Morning swim @ Scott Carpenter (SCY)
400 easy
6 x 100 kick/drill/swim mix
8 x 50 as descend 1-3 + 1 easy 2x through
Main Set
Two Rounds of:
50 Fast on 1:00
3 x 50 easy on 1:00
100 Fast on 1:30
4 x 50 easy on 1:00
300 pull kinda fast
50 easy

50’s were :28, 100’s were 1:00 flat. 300’s were 3:19 and 3:14
extra 1300 pull and easy at the end
4,400 yards in total

Saturday:

Early morning run that was more of a hike/walk/run hybrid on Hogsback. Took a more roundabout route to start then did two full loops of the technical route. Came out to 9.8K in 1:13:21 with 1500 feet of elevation. Leg felt pretty good overall. No more training the rest of the day as I was spending some time in the mountains with some friends I grew up with in Houston.

Sunday:

No aerobic training today. Late night (for me) last night.

Late day strength session:
Squats: 1 x 12 @ 95, 1 x 8 @ 135, 4 x 5 @ 155/65/75/80
RDL: 1 x 12 @ 95, 1 x 8 @ 135, 4 x 5 @ 155/75/85/90
Hex Deads: 1 x 12 @ 135, 6/8/10 @ 225
Reverse Lunges: 4 x 6/6 (each leg) @ 100
45 minutes in total. Then did 25 more minutes with some single leg strength and balance work.