Ötillö Training July 20-26

Monday July 20:

Easy morning run from East Boulder Rec Center out the South Boulder Trail. 10K in 45:50, avg HR 136.

Swim shortly after LCM

5 x 200 fins

two rounds of

8 x 50 on :50

4 x 150 pull on 2:15

3,000 meters. Feeling pretty tired.

Tuesday July 21:

Mid Morning Swim, LCM:

600 easy

8 x 50 cruise on :50

10 x 50 pull on :50 as

3 easy, 1 fast

2 easy, 1 fast

1 easy, 2 fast

Main Set

Pulling

4 x 400 on 5:40

4 x 100 on 1:45

1 x 400 pick it up

Finish with

12 x 50 fins alt fr/bk

alternated lead on the 400's so go some draft on second one even at 10 seconds

Leading: 5:10/5:07

10 back: 5:06/5:01

Push 400 (leading) 4:58

4,500 meters in total. Solid session.

40 minutes of commuting to/from Scott Carpenter Pool

Wednesday July 22:

Had planned to do a tempo workout on the dirt roads, but during the warm up on the trails, I got quite sick after 15 minutes and threw up multiple times. I ran back to the trailhead after that and even though I felt better, I decided to head home. 6K in 26:29, 144 avg HR.

Did 45 minute strength session later in the day.

Thursday July 23:

Morning SwimRun session at the Boulder Reservoir. Started with a 3K+ run, then did 4 circuits in and out of the water within the 60-70 minutes that the open water course is open. After finishing the last round, I did a 9K bonus run around the Rez. Hard to know total distance because the Garmin doesn’t like to track OW in run mode. Something like 3K of swimming and maybe a little under 20K of running in 2 hours.

The SwimRun was early, finishing at 8:30 a.m. I went home and ate and took a short break and then rode my bike over to the Elks Pool to join Julie’s swim squad at 11:00 a.m. A few years ago I did a few days like this where I would SwimRun+Swim in close proximity.

Elks pool is SCM

Did a long 2100 meter warm up, then went into

Main Set (pulling for me)

400 on 6:10

5 × 100 on 1:35

500 on 7:45

4 × 100 on 1:35

400 on 6:10

5 × 100 on 1:35

5,050 meters in total

20+ minutes of bike commuting to/from. Good day overall.

Friday July 24:

Morning run with Chris from Lefthand trailhead up some of the new trail climbs near Eagle lake. 13.1K in 1:00:24

Saturday July 25:

Today was going to be a longer session with an over-distance swim straight into a shorter transition run. Idea was to keep the swim honest knowing I would have to run right away.

Rode my bike to Scott Carpenter, then swam (SCY):

40 × 200 pull as

4 on 2:55

4 on 2:50

4 on 2:45

4 on 2:40

3 on 2:50

3 on 2:45

3 on 2:40

3 on 2:35

2 on 3:00

2 on 2:40

2 on 2:35

2 on 2:30

1 on 3:00

1 on 2:35

1 on 2:30

1 on 2:15 (2:14)

Aside from first 8 x 200s to start, I was generally staying under 2:20 and would drop about a second on decreasing intervals, but only a few under 2:17. Last rep came in at 2:14.

Used 90g of CHO/hour, got out of pool and started run between 5-6 minutes post swim so pretty efficient.

Out and back run of 7.2K in 30:02. Was getting really hot from middle to end, even for just a short session like this. Felt a little light on calories on the run so may have need just a touch more, but not a big deal.

Rode the long way home to get extra aerobic time, 50 minutes of total commute riding. Good Day.

Sunday July 26:

Was planning to do a 17K trail loop, but I was really tired when I got out there and it felt really hot, even before 7:00 a.m., so I cut the run short to regroup for another day. Total run 8.4K in 38:51, avg HR 148.

Did a 45 minute strength session in the afternoon and even included a short row on the erg at the end.

Around 13 hours of aerobic training this week with 70K of running and 23K+ of swimming.