Ötillö Training June 29-July 5
Monday June 29
Morning run from the East Boulder Rec Center as part of practice. Mostly easy effort @ 9.7K in 46 minutes and avg HR of 142.
Swim shortly after @ Scott Carpenter Long Course Meters
600 easy
6 x 50 on :50
Main Set
Pulling
300 on 4:20
2 x 150 on 2:10
3 x 100 on 1:30
100 ez
3 x 100 in 1:30
2 x 150 on 2:10
1 x 300 on 4:20
100 ez
300 on 4:30
2 x 150 on 2:10
3 x 100 on 1:30
100 ez
4,000 meters total
Additionally, I rode my bike to/from pool later in the evening while commuting to coach. 40 minutes total.
Tuesday June 30
Morning swim LCM
600 easy
6 x 50 pull as
15f/35ez
25/25
35/25
all easy
all fast
all easy
repeat that pattern as kick with fins
Main Set
Pulling LCM
8 x 50 on :45
6 x 100 on 1:25
4 x 150 on 2:10
6 x 100 on 1:25
8 x 50 on :45
Finish with
6 x 50 same pattern above kick fins
6 x 50 same pattern paddles+fins
300 easy
4,700 meters in total.
Rode bike to/from pool for a total of 40 minutes of commute riding.
Wednesday, July 1st
Ran the Lefthand/North Sky Trail loop in counter clockwise direction. Body a bit off and HR a bit high so tried to back off effort a bit to keep it from getting too far away from me. 16.8K in 1:17:11 and avg HR of 154.
Later in afternoon did a 40 minute strength session.
Thursday June 2nd
Morning run during practice on a hillier loop. Included a 2K climb with a stronger effort than I have usually been putting in on this day. 8.2K in 37:27.
Midday swim, LCM
300 easy
6 x 50 fins 15/25/35, easy, fast, easy
6 x 50 pull same
Main Set
pulling
10 x 50 on :55 @ :32
200 easy
5 x 100 on 1:35 @ 1:09/10
200 easy
5 x 100 on 1:35 @ 1:09/10
200 easy
10 x 50 on :55 @ :32
Finish with
6 x 50 fins
15/25/35fly
all easy
50 fly
all easy
200 easy
4,200 meters, pretty solid session for me.
Also rode bike to/from pool for 40 minutes of commute riding.
Friday July 3rd
Morning run from Lefthand Trailhead. Did a 6K warm up on trails, then ran two lops on the dirt roads with 12K of broken tempo effort.
Splits looked like:
3 x 2K/1:00 float on round one (first loop)
2 x 2K, 2 x 1K with 60" float on round two (second loop)
Round one
3:50 154 (158)
3:51 159 (161)
3:53 154 (158)
3:52 159 (161)
3:54 159 (166)
3:44 166 (167)
round two
3:42 155 (163)
3:44 162 (166)
3:43 158 (161)
3:44 162 (166)
3:47 162 (168)
3:42 164 (168)
Total run was 21.8K in 1:30:49.
Saturday July 4th
Morning swim at Scott Carpenter, SCY
200 easy
5 x 100 on 1:25
5 x 100 on 1:20
5 x 100 on 1:15
5 x 100 on 1:12
200 easy
4 x 100 on 1:25
4 x 100 on 1:20
4 x 100 on 1:15
4 x 100 on 1:12
200 easy
3 x 100 on 1:25
3 x 100 on 1:20
3 x 100 on 1:15
3 x 100 on 1:12
200 easy
2 x 100 on 1:25
2 x 100 on 1:20
2 x 100 on 1:15
2 x 100 on 1:12
1 x 100 on 1:25
1 x 100 on 1:20
1 x 100 on 1:15
1 x 100 on 1:12
200 easy
all 100's pull, 200's mostly back/free easy
Mostly 1:08/7 for 1:25/20's then 1:06's to for 1:15/12's with a few 65's here and there, but not many.
7,000 yards in total.
40 minutes of bike commuting to and from pool.
Sunday July 5th
Morning run through neighborhood, around Cottonwood trail and back. Pretty hot out this morning. Used walk breaks 4x (60”) throughout the run, but still felt pretty beat down by the end. HRM was out of sorts for the middle, but I’d guess the average would have been low 150’s for the whole session. 17.3K in 1:16:16. The forecast is calling for some pretty extreme heat beginning about a week from now, considerably warmer than anything we have seen so far this summer. We’ll see.
Afternoon strength session of 40 minutes.
Total aerobic training for the week of about 13.5 hours with a little under 80K of running and around 20K of swimming.