Ötillö Training June 22-28

Monday June 22

Morning run on Boulder Creek Trail (pictured above) which is uphill all the way out and downhill back. Pretty tired from yesterday so took it easy. 12K in 52:49, 148 avg HR.

Swim shortly after at Scott Carpenter, LCM

When Steve and I got to the pool, Chelsea was starting her swim set. I can’t remember the total workout, but the main set was

3 rounds of
4 x 50 on 1:00
500 fartlek of easy/fast pull on 7:00

4,000 meters in total.

Also rode my bike to/from the morning sessions for a total of about 40 minutes of bike commuting.

Tuesday June 23:

Today was our first SwimRun session of the summer. The Boulder Reservoir has a set open water course two mornings a week, which usually has one route of 1000 meters and another at 5-600 meters. The time allowed is somewhat tight so on this session we prioritized doing short runs so that we could practice multiple in and outs with the shorter swim loop. Overall it ended up being something like a 3-4K run to start, then four rounds of 5-600 meter swims and then a little over a kilometer of running before going back in the water. Steve and I switched off leading each swim and we got 4 rounds in total before the course closed. Following the last swim we did a run around the reservoir of 8.5K or so. Total for the morning was something like 2500 meters of swimming and maybe 16K of running. Hard to know for sure. Total training time was 2 hours.

Wednesday June 24:

LCM swim

600 fins

8 x 50 buoy on :50

6 x 50 kick fins on 1:00

12.5/25/37.5 fast then all easy, all fast all easy

6 x 50 pull same pattern on :55

Main Set

20 x 100 pull on 1:40, extra 40” rest every fifth and a lead change with Steven. Holding 1:10-11 throughout

Afterwards

Repeated the 6 x 50 pattern above as

One round kick fins

One round swim fins

300 easy cd

4,500 meters

Also rode my bike to pool and then took a longer route home for at least 50 minutes of riding.

Later in the afternoon did a strength session that lasted about 45 minutes.

Thursday June 25:

Morning run at practice while coaching. 8.3K in 39:31

Afternoon run from home, 10.3K in 45:28.

HRM busted so ordered a new one.

Friday June 26:

Morning run up Boulder Creek Path again. This time the goal was to run moderately uphill to turnaround, then include at least 6K of smooth tempo on the return. Splits from 8-14K on the downhill return were 3:48,48,51,54,57,48. Felt ok.

Swam immediately after run, SCY this time.

600 fins 100k/100s

6 x 50 buoy on :50

Main Set

3 x 400 pull on 5:00/20/40 in 4:42/38/36

100 easy

3 x 300 pull on 3:45/4:00/4:15 in 3:28/24/21

100 easy

3 x 200 pull on 2:30/40/50 in 2:17/15/13

100 easy

3 x 100 pull on 1:15/20/25 in :07,6,5

Felt ok throughout. Little fatigued from strength two days ago.

4,500 yards

Rode my bike to/from pool for 45 minutes of commute riding.

Saturday June 27:

30 minute strength session after morning practice.

Sunday June 28:

Morning Trail Run on the North Sky →Lefthand Loop. Total run of 17.7K in 1:20:12 with an avg HR of 153. Last time I ran this loop it was 1:21:52 (16 days ago) so took a good chunk of time off of it with a similar avg HR. This is also the smoothest I have felt on this run and felt like I had slightly more power in some of the tighter technical sections than I have had on the previous runs.

Swim later in the morning, SCY

400 easy

4 x 75 fins IM25/50fr

8 x 50 buoy on :50

Main Set

4 x 50k on 1:05

4 x 200 pull on 2:30

4 x 50k on 1:05

8 x 125 pull 1-4 2x on 1:50

3,500 yards

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

Weekly totals or 14 hours and 15 minutes of aerobic training with a little over 80K of running and a little under 20,000 meters of swimming.