ÖTILLÖ Training July 31-Aug 6

all of it apparel store will be open through August 9th. Click here to access.

Monday:

I had to do some routine blood work this morning so decided to just take the whole morning off and rest up a bit. Bought some new tubing from McGuckins for hand paddles and did some adjustment work on my pull buoy set up. Then in early afternoon I met up with Chris at North Boulder for a swim (SCY):
4 x 300 easy alternating swim/kick with fins
Main Set
All pulling for me
2 x 150 fast on 2:30
4 x 100 fast on 1:50
4 x 50 fast/easy by 25 on 1:00
150’s were 1:34/32. 100’s were 60/59/59/59.
Finished with
4 x 300 easy as kick fins, 2 pull, 1 easy
3,300 yards in total.

Tuesday:

Morning run up on the Switzerland Trail. There was a lot of rain last night and the trails were pretty washed out with lots of standing water everywhere. I tacked on an additional 3K at the start of the run to bring it up over 20K in total by the end. This was the first run since I was in Maine that wasn’t hot at all with temps in lower 60’s along with cloud cover. I haven’t run up high since June so this was the first high altitude in quite some time. Lower leg held up pretty well and was only really feeling it in the final few downhill K’s. Total run was 20.5K in 1:37:31.

Early afternoon strength session:
Squats
3 x 8 @ 95/115/135
3 x 5 @ 155/165/175
RDL
2 x 8 @ 95/135
3 x 5 @ 155/175/185
Shoulder Press
2 x 8 @ 65/76
3 x 5 @ 85/90/95
Pull Ups
3 x 7
Dips
3 x 10
45 minutes in total. I actually then stayed at the gym to do balance/single leg work I often do at home so was there an additional twenty minutes or so doing that.

Wednesday:

Morning run session. Started at the Lefthand Trailhead and ran for an hour on a combo of single track and trail. Then I switched to the dirt roads and ran a fartlek session of 4 x 30/30, 3 x 60/60, 2 x 90/90, 3 x 60/60, 4 x 30/30; all as fast/easy by feel. The weather was cooler again this morning, with cloud cover, which made a big difference for me. My lower leg was really bothersome in the first few minutes of running, but the faded as I warmed up. Felt it again near the end, but was mostly under control for the bulk of this session. Total run was 21K in 1:34:39.

Thursday:

Early start to the day at the Boulder Reservoir. Today’s session was built around doing a series of SwimRun laps with Gordo. The loop was swimming heavy in duration, but the main thing we wanted to be able to do was transition back and forth between the two disciplines. I’m not sure on the actual distances of each leg, but it was probably about 600m of swimming and maybe something similar in running. For each loop, I would lead the first 2/3 of the swim, then Gordo would lead into shore and would lead the run (which was just a lap around the main pavilion). In the end we were able to do each circuit 5x through which worked out really well for practicing getting in and out of the water. I made a handful of mistakes and was able to correct them on subsequent reps. Total distance was around 6K of swim/run work in just over an hour.

After the session I did an additional run around the Rez including a lap around Coot Lake. Legs were definitely tired from the last two days of running, but moved along ok. Total run was 10.3K in 45:46.

Afternoon Strength Session:

Hex Deads:
1 x 12 @ 135
1 x 8 @ 185
6,8,10 @ 225
RDL DBs:
3 x 8 @ 120
Reverse Lunges DBs:
3 x 6(each leg) @ 100
Dips
3 x 12
Chin Ups
3 x 7
Incline DBs
6,8,10 @ 90
45 minutes in total. Then also do about 20 minutes of balance work in the gym to close out the session.

Friday:

My original plan today was to drive to the pool, ride home, then either run/swim or run/swim/run with a spin to close it out. However, after I got back home and started running, my leg was bothering me in a way that I was not comfortable with pushing through so I shut it down after a K. I then rode my bike back to the pool, did an easy 2,500 yard swim and called it day. Total ride time was about 40-45 minutes a very easy intensity. Hopefully better tomorrow.

Saturday:

Morning swim at Scott Carpenter (SCY)

500 easy
10 x 50 fins 3 easy, 1 fast, 2 easy, 1 fast, 1 easy, 1 fast, 1 easy
Main Set (Pulling):
5 x 100 on 1:30
4 x 100 on 1:25
3 x 100 on 1:20
2 x 100 on 1:15
1 x 100 on 1:10
4 x 100 on 1:25
3 x 100 on 1:20
2 x 100 on 1:15
1 x 100 on 1:10
3 x 100 on 1:20
2 x 100 on 1:15
1 x 100 on 1:10
2 x 100 on 1:15
2 x 100 on 1:10
60” rest, then 1 x 500
300 cool down
The goal was to hold 1:08 on the 1:30/25’s, 1:07 on the 1:20’s, 1:06 on the 1:15’s and 1:05 or better on the 1:10’s. Managed to hit those times or slightly better throughout the set.
Total session was 5,300 yards.

Sunday:

I took yesterday off running as well in hopes of being able to get back on the wagon today. I put together a run route this morning that was built into 5K blocks with the option to bail out at any point. My leg felt pretty decent through the first and second 5K block, but in the third section, I did not like how it felt. It wasn’t forcing me to stop, but I didn’t want to risk something that would cause further setbacks. In the end, this was 12.8K in 54:14. Obviously, this isn’t ideal, but I’ll just have to take it one day at a time.

Later in the afternoon, I rode my bike up Lefthand Canyon. I had intentions of riding to Mile 15, but got caught in some thunderstorms so I flipped around 3 miles early. Total ride was 56.1K in 1:55:58 with 2562 feet of vert. Average power 202, Normalized power of 219, average HR of 141.