August 6th, 2023

Recap: Week 2

After a week of testing it's time to step up the workouts a notch this week.

"Rest" Day

I did not fully rest today. The load on my Garmin is below the "optimal" meaning I'm getting a little too much rest so I decided to jump in the pool. I didn't go hard or anything. I just got about 1500 yards in. I did a 500 warmup followed by 4 x (4 x 50) @ [1:00, :55, :50, :45] and a 200 cool down. The big news for me was that I did those 4 x 50s @ :45 and got a couple of seconds of rest for each. That translates to 100s @ 1:30 which is pretty neat. I don't think I could do 10 of them yet @ 1:30 but I'm heading in the right direction.

Swimming is relaxing for me and it's easy on the body so I feel good about this modification. After the workout I'm still not quite in the optimal zone but I imagine the rest of the workouts this will handle that.

Tuesday: Speed Workout Bike

In Peloton terms this was a Power Zone workout. Spent a lot of time in Zone 5. I did the workout on the Peloton and so it was just ride with no instructor. I did have company though, my wife did some strength workouts while I rode and that was nice. I'm not sure I like trainer workouts without an instructor taking my mind of the monotony of the time. Not any time soon, but I may look into the Wahoo Kickr or other similar trainers that have some interesting integrations with apps because the convenience of indoor training is hard to give up.

Warm Up:
5 mins in Z2,
5 mins in upper Z2,
5 mins in Z3.

Main Set:
4 mins in Z5 + 2 mins recovery in Z1,
3 mins in Z5 + 1 min 30 secs recovery in Z1,
2 mins in Z5 + 1 min recovery in Z1,
1 min in Z5 + 30 secs recovery in Z1.

Warm Down:
5 mins in Z2.

Wednesday: Aerobic Swim

Early morning swim. I modified this workout a bit to add a bit more yardage. Ultimately did about 2,000 yards in 40 mins. Overall I feel good and strong I just need to build up some endurance. I think adding the Monday 'rest day' swims will be helpful for this.

Warm up
3 x 100 FR

Set 1
2 x [150 in Z2 and 50 in Z4] @ 3:30
2 x [100 pull in Z2 and 100 in Z3] @ 3:30

Set 2
5 x 100 @ 1:40

Cool Down
2 x 100

Thursday: Speed Workout Run

Short workout this morning. Felt good to get the pace up on the treadmill but struggling with the total load. I know it's good for me to ramp slowly but I'm annoyed I'm not doing more. Looking ahead I can see the build up so even though I'm anxious, I know I'm where I need to be. Even thinking about next year, I have plenty of time so no need to go out and get injured when I don't have to.

Warm Up
5 min in Z2

Main Set
5 x 2:00 @ Z4 with 1 x 1:00 @ Z2
1 x 3:00 @ Z4, :30 Zone 5

Cool Down
1 x 1:30 @ Z1

Friday: Swim Endurance and Optional Aerobic Endurance Bike (definitely not optional)

Double workout day! For my swim I doubled up on what was planned. I just can't see myself swimming a thousand yards and getting out. Even at 2,000 I feel like I can give more. Sticking with the plan (for the most part) though in hope that I see result in 10 weeks.

200 in Z2

Main Set
2 x 200 @ 3:20
6 x 100 @ 1:40
4 x (4 x 50) [:55, :50, :45]

Cool Down
1 x 200 Pull in Z2
1 x 200 FR in Z1

After this I jumped on the Peloton for a 45 min endurance ride. I was going to stay in PZ2 but couldn't help creep into Z3. Nothing special, was glad to be done, though.

Saturday: Aerobic Endurance Run

Just an easy Z2 run for 25 minutes. My legs felt really good and strong through this. I didn't want to stop but keeping my workouts corralled is the theme of the season.

Sunday: Aerobic Endurance Ride / Run off the Bike

Like the previous day, this workout went really well. I felt controlled and strong through it. I've missed this feeling of strength and endurance that I've got right now. Let's keep it rolling into the next week.