Ötillö Training July 27 - Aug 2

Monday July 27:

Longer run as an out and back to the top of Chapman (dirt trail) starting from Scott Carpenter Park. This was essentially a 13K uphill run, then 13K downhill run with the final climb towards Chapman (and descent) being much steeper than the rest of the run (for about 4.5K). I didn’t push the uphill too much, but just getting up Chapman requires a decent effort. On the way back my goal was to try and get a little over 10K of running @ 3:45-50/K and then back off in final 3K or so. Session was pretty challenging, but it was the first time we had cloud cover in a long time so took advantage of getting in a longer session since I missed a long run the day before. Total run 25.6K in 1:53:12. No HR data today.

I didn’t do a swim workout afterwards, but I did hop in the pool for 500m to loosen up a bit.

Also included 40 minutes of bike commuting to/from Scott Carpenter.

Tuesday July 28:

Scott Carpenter Swim LCM
W/up
600/300/600
Main Set
Pulling
3 x 150 on 2:15
4 x 100 on 1:30
3 x 50 on 50/45/40
60" rest
2 x 150 on 2:15
4 x 100 on 1:30
2 x 50 on :50
2 x 50 on :45
2 x 50 on :40
60" rest
1 x 150 on 2:15
4 x 100 on 1:30
3 x 50 on :50
3 x 50 on :45
3 x 50 on :40
60" rest

Also rode to/from pool for 40 minutes of bike commuting.

Wednesday July 29:

Morning run on trails north of my place with some good climbing. Humidity was high this morning and sun was baking me so I got pretty worked by the end. Total run 12.6K in 58:49. avg HR 153.

Thursday July 30:

Morning off of training, then midday swim at North Boulder Rec (SCY)

500 easy

8 x 75 as 25k/50s on 1:20

6 x 50 kick fins as 12.5, 25, 37.5 fast, then easy, the one all easy, one all fast, one all easy

8 x 50 pull descend 1-4 2x on :50

100 easy

Main Set

25 x 100 pull on 1:25 averaging 1:02

Switching lead every 8, even at 10" back getting a slight advantage so that it would be 1:02/3 up front and 1:01/2 @ :10 back

Finish with

6 x 50 same pattern as above

200 easy

5,000 yards

Friday July 31:

Rode my mountain bike to and from Tom Watson Park near the Boulder Reservoir. Each leg was a little over 30 minutes, with ride home longer since it was uphill. Total ride time about 65+ minutes.

Run from Rez was 10.6K in 48:02.

Saturday:

Longer SwimRun workout with 3 run/swims. First run was 10K, 2nd was 8K, then third was about 6.6K as it wasn’t a direct out-and-back. While it was warm, it was less hot than the other two sessions we did like this. Run was one file and was 24.6K in 1:43:27 and avg HR of 153. Felt mediocre on first run, but better after that.

The three swims were 1500 yards, then after last swim we did an additional 500 yards easy to cool down.

3 swims after each run

All Pulling

Swim 1:

Three rounds of

4 x 100 on 1:15

1 x 100 on 1:30

Swim 2

Three rounds of

2 x 200 on 2:30

1 x 100 on 1:30

Swim 3

Three rounds of

400 on 5:00

100 on 1:30

After third round did

10 x 50 easy on :55

5,000 yards in total.

Sunday August 2:

Went on an actual structured bike ride this morning with a kit and everything. Rode out 36 and up Lefthand Canyon to the mile 9 marker, then back home over the backside of Lee Hill. 1:25:10 ride time, 200 average watts, 222 normalized, HR avg 135. Total distance 37.3K with about 2300 feet of vertical.

Just over 15 hours of aerobic training this week with a little under 20K of swimming and about 75K of running.