Ötillö Training July 13-19
Monday July 13:
Morning started with Monica Byrn’s traditional birthday swim. Session is age in 200s, Long Course. I had to leave early for coaching, so no 50 × 200 for me, but still a solid session for what I got in:
Full session for Monz & Co was 50 x 200 in groups of 7 (plus one). I did first 3 rouns, then one extra cool down.
My portion included:
(all pulling for me)
200 on 3:20
200 on 3:15
200 on 3:10
200 on 3:20
200 on 3:15
200 on 3:10
200 on 3:45
200 on 3:15
200 on 3:10
200 on 3:05
200 on 3:15
200 on 3:10
200 on 3:05
200 on 3:45
200 on 3:10
200 on 3:05
200 on 3:00
200 on 3:10
200 on 3:05
200 on 3:00
200 on 3:45
So if you kept rolling each round drops 5" on send offs from previous round.
4,400 meters
Out and back run shortly after from Scott Carpenter park up the Canyon. Turned around at the 6K mark. Total run 12K in 50:31.
Tuesday July 14:
Scott Carpenter Swim, LCM
10 x 100 fins
4 on 1:40
3 on 1:35
3 on 1:30
Main Set
16 x 50 on :45 every 4th fast
200 easy
12 x 50 on :50 every 3rd fast
200 easy
8 x 50 on :55 every other fast
200 easy
4 x 50 on 1:00 all fast
400 easy
Took a long time to loosen up but swam the last 4 x 50 fast decently. All 50's pulling.
40 minutes of bike commuting to and from pool
Wednesday July 15:
Morning run on the North Sky/Lefthand Loop Clockwise. I tacked on some extra distance at the front end to bring the duration up closer to 90 minutes (about 2K add-on from what I have been doing most Wednesdays). Total run on trails was 20K in 1:30:37 with an avg HR of 152.
Afternoon strength session lasting 45 minutes.
Thursday July 16:
Scott Carpenter Swim LCM
Longer Warm up with mix of faster work with fins and pull then
Main Set
Three rounds pulling
2 x 100 cruise on 1:50
3 x 100 1-3 on 1:40
4 x 100 best even on 1:30
held 1:09/10 on the 4x, the 1-3 was a little inconsistent, but usually from 1:15/6 down to 12/13
4,400 meters. This was a solid effort overall. We have done some swims holding 1:09/10 per 100, but not off a 1:30 send off and that made it more challenging that swims in the past.
50 minutes of bike commuting as well. Took the long way home to make it longer overall and add more aerobic time.
Friday July 17:
Ran the Lefthand North Sky Trail loop in the CCW direction this morning, but no tack ons. Pretty warm out. Total run was 16.6K in 1:17:42 avg HR of 149.
Late morning swim SCY
400 easy
Set 1
3 x 100 kick fins 1-3 on 1:40
200 steady swim
Set 2
12 x 50 fins on :55 rotating fly/bk, bk/br, br/fr, fr/fly
Set 3
8 x 50 on :50
1 x 50k on 1:10
6 x 50 on :50
2 x 50k on 1:10
4 x 50 on :50
3 x 50k on 1:10
2 x 50 on :50
3,000 yards. Really worked from yesterday’s swim so nice to go easy.
40 minutes of bike commuting to/from pool.
Saturday July 18:
Morning run sweeping for coaching. Easy effort. 8.22K in 41:11.
Late morning/early afternoon hike with some family visiting from Houston. Picked a shaded route, but it was definitely quite hot outside. We were out on the trails for about two hours.
Sunday July 19:
Morning session from Scott Carpenter Pool/Park. Session was designed to be three rounds of 8K running/1500 yard swimming. The runs went in three different directions. It got progressively warmer through the morning and the last run was pretty hot. I wore my HRM arm band on this session to try and track how it affected. Interestingly, it stayed pretty moderate until the back half of the last run when it got warm.
I kept the watch paused so the runs came out as one file as: 24.1K in 1:44:04 avg HR 151
Three broken swims were:
All swims pull
First swim
100 on 1:30
200 on 2:50
300 on 4:00
400 on 5:00
500
Second Swim
5 rounds of
1 x 75 on 1:00
2 x 75 on :55
1 x 75 on 1:10
Third Swim
1 x 100 on 1:25
1 x 100 on 1:20
1 x 100 on 1:15
2 x 100 on 1:25
2 x 100 on 1:20
2 x 100 on 1:15
2 x 100 on 1:25
2 x 100 on 1:20
2 x 100 on 1:15
4,500 yards in total
Totals for the week: Little under 16 hours of aerobic training with a little over 80K of running and right around 20,000 meters of swimming.