ÖTILLÖ Training June 12-18

Monday:

Morning swim at Scott Carpenter (LCM) with MonZ Byrn leading the way.

400 easy
10 x 50 alt drill/swim with kick/swim on 1:00
Main Set
400 on 5:40
300 on 4:15
200 on 2:50
100 on 1:25
2 x 50 on :45
2 x 100 on 1:25
2 x 150 on 2:10
2 x 200 on 2:45
400 on 5:40
300 on 4:15
200 on 2:50
100 on 1:25

This swim was done with athletes much faster than me so these send offs were a bit too aggressive for me at the moment. What I did to adjust for this was to pull the 4,3,2,1. I then used fins for the broken middle K and sat out the final 100 of the last 200. I then repeated the pulling pattern for the the final 4,3,2,1. If I were swimming the whole set, I’d probably need 1:30-35 base and some sort of regroup somewhere in the set for some extra rest. I have made some progress in the pool, but definitely not enough to swim this set straight up.

300 c/d at the end for a total of 4100 meters.

Afternoon Strength Session

I didn’t lift last week because of some issues in my low back so I tried to build back into this session.

Goblet Squats 3 x 12 @ 60/70/70
RDL DB’s 3 x 12 @ 100/110/120
Hex Deads: Working Sets of 4 x 5 @ 225/245/265/275
Pull Ups: 3 x 8
Reverse Lunges: 3 x 8 (each leg) @ 80
Dips: 3 x 12
Straight Arm Shoulder Raises: 3 x 12 @ 30
Thankfully, no issues with my back at all. 45 minutes in total.

Tuesday:

Morning run on the Switzerland Trail (again) at high altitude. Lots of standing, and running, water all over the place from all the rain we have been having, but managed to do the whole session without getting rained on. Quite cool up there with temps only in the upper 40’s and completely overcast. Went 1:20:51 for the 17.4K out and back. Average HR 148 (161 max). About a minute faster than last week mostly coming from the uphill section.

Afternoon swim session at North Boulder Rec (SCY).
3 x 400
3 x 300
3 x 200
3 x 100
All easy as swim, kick (fins), pull pattern.
3,000 yards in total.

Wednesday:

Morning run through the neighborhood on a route I do somewhat regularly. 14.3K in 1:05:19.

Swam a couple hours later at North Boulder Rec (SCY)
3 x 200 cruise
4 x 100 kick/fins on 1:30/25/20/15
200 buoy only
8 x 50 descend 1-4 2x on :50 (down to :30 each round)
100 easy
Main Set
6 rounds of 200 Fast (pull w/paddles) + 50 easy
2 rounds on 3:30, 2 on 3:45, 2 on 4:00
300 cool down
The 200’s were 2:11,10,10,09,09,08+. In hindsight, I would have just done them all on 4:00 at the outset, but I didn’t slow down so all good in the end.
3,500 yards in total in about an hour.

Another PT session in the late afternoon with Dr. North. I initially booked this as a follow up for my back, but it was feeling 100% again so we focused on my left hamstring. When I raced Ironman Whistler in 2015, it was raining and 40 degrees for the whole bike and when I went to run the marathon my hamstring was already extremely tight. I was having a good race and pushed to the end and unfortunately it left a lasting impression on my hamstring. It never got so bad that I had to stop training because of it, but it became something I had to manage almost indefinitely for all my remaining competitive years in triathlon. After I stopped racing it settled down and seems to not be an issue when running moderate amounts of ~50K/week, but now that I have consistently been closer to 80K/week for a couple months, it has come back into the equation.

Thursday:

Morning swim at Scott Carpenter (LCM)

600 easy
4 x 100 drill/kick/swim mix w/fins
8 x 50 on 1:00 descend 1-3+one easy
Main Set
Four rounds of
2 x 50 fast on 1:00
4 x 100 strong on 1:40
200 easy
First two rounds were swim holding about :34/35 for the 50’s and 1:18’s for the 100’s. Last two rounds were pull holding :32/33 for the 50’s and 1:12’s for the 100’s. I was fatigued from yesterday’s swim, but there was enough rest to hang in there.
4,200 meters in total.

Afternoon strength session:
Still being cautious to make sure my back is still 100% as well as going light on hamstring work after the aggressive PT work yesterday.
Squats
Working Sets: 1 x 10 @ 135, 3 x 5 @ 155/75/85
Shoulder Press: 4 x 5 @ 85/90/95/95
Rows: 4 x 5 @ 95/105/105/105
RDLs: 3 x 12 @ 135
Dips: 3 x 12
Chin ups: 3 x 8
Upper body has some fatigue, but still felt better than Monday and back/hamstring both felt good. 45 minutes in total.

Friday:

Morning session at the track. Had to start much earlier than I usually would because of some mid morning commitments.
6K warm up as 2/2/2K @ 130/140/150
130 5:03/K
140 4:42/K
150 4:30/K
4 x 100 meter strides with drills
Main Set: 6 x 800 on 1:1 recovery
Times were 2:41,40,39,39,40,39
10ish minute cool down.
My Pace:HR was really off this morning during the 6K benchmark during the warm up. Not really sure what was going on, but the main set of 800’s felt appropriate. Just how it goes sometimes.

Saturday:

Day off. Late Friday night in Denver at the Bury Mia concert.

Sunday:

Another longer run on varying terrain. It had somewhat neutral elevation for the opening 8K, then net uphill from about 8K to 23K, then downhill to the finish. I felt fairly mediocre at the outset and while it never really got better, it also never got worse. Chris and Kennett joined me for first 12K then solo to the finish. Total distance 31K in 2:11:10.

I got home and immediately had to run a quick errand that was easier to do on the bike so got in an extended 30 minute cool(?) down.

Later in the afternoon I did a shorter swim at Scott Carpenter Pool (SCY):
3 x 500 SKP
20 x 50 as
12 on :50 every 3rd fast
8 on :55 every other fast

2,500 total yards in total.