Ötillö Training June 8+14
NHS Boulder 70.3 Squad
Monday: June 8
Pretty tired and beat up from the trail race yesterday. Easy swim with Steve at the Avon Rec Center before driving back to Boulder.
600 pull, rest 30"
3 x 200 pull on 2:45
6 x 100 pull on 1:25
3 x 100 kick fins on 1:35
1 x 200 fins, rest 30"
repeat fins bit
2 x 150 pull on 2:05
4 x 75 pull on 1:05
6 x 50 pull on :45
300 easy social kick
4,000 yards
Tuesday June 9
Went to NHS before practice to run on my own. Quite sore from Sunday, but weather was cool and overcast and I felt better by the end of the run after loosening up.
11.5K in 52:35
Then a couple hours later I ran a bit with the team for just under 7K in 32:51.
Wednesday June 10
Started the day by running up Boulder Canyon from Scott Carpenter Park (where 50m pool is), but ended up turning around earlier than expected as I was feeling rough. 11.6K in 52:19
Swim after, LCM
600 easy
Main Set
Pulling
4 x 150 on 2:20
3 x 150 on 2:15
2 x 150 on 2:10
1 x 150 on 2:05
100 easy on 2:00
3 x 150 on 2:15
2 x 150 on 2:10
1 x 150 on 2:05
100 easy on 2:00
3 x 150 on 2:15
2 x 150 on 2:10
1 x 150 on 2:05
100 easy on 2:00
2 x 150 on 2:10
1 x 150 on 2:05
100 easy on 2:00
1 x 150 on 2:05
100 easy on 2:00
++
2:20 and 2:15 sendoffs @ 1:54-55, others at 1:52-3
4,400 meters
30 minute strength session later, with squats, standing press, RDLs, dips, pull ups, calf raises
Thursday June 11
Morning run from Scott Carpenter on what I call the east loop which is that flatter route from the pool (though still has an uphill return). 12.7K in 56:04. Felt better than the previous couple days.
Swim after LCM
800 easy
10 x 50 on :50 as
3 cruise/1 fast
2 cruise/1 fast
1 cruise/2 fast
Main set
Pulling
1 x 400 in 4:58
200 easy
2 x 200 on 3:10 @ 2:27
200 easy
4 x 100 on 1:40 @ 1:10
200 easy
8 x 50 on 1:00 @ :33
500 easy
4,000 meters, session felt pretty solid. The Thursday sessions aren’t long, but they have been getting faster and better overall.
Friday, June 12
Ran a singletrack trail loop from my place that has a fair amount of elevation gain with a net uphill return. 17.7K in 1:21:52. Felt pretty decent overall, better than most runs this week, though my left ankle was a bit sore afterwards.
Went to North Boulder Rec right after run (SCY) and swam:
30 x 75 pull on 1:00, extra 10” every 6th
300 kick fins
2,550 yards
Saturday, June 13
Early swim at North Boulder Rec since we wanted to go spectate Boulder 70.3
400 easy
3 x (4 x 50k, 100build)
12 x 25 1-4 3x on :30
Main set
Pulling
12 x 100 on 1:15 @ 1:04/5
60” rest
12 x 75 on :55 @ :47/8
60” rest
12 x 50 on :35 @ :30
200 easy
Thought this went pretty well overall. On the 12x rounds, Steve and I would switch leading every 4th rep which means that each of us would get a 20” rest block one time in each set (either 4th or 8th rep).
Afterwards, I rode my mtn bike out to the Boulder 70.3 course and did a lot of leap frogging and riding around the cheer folks on. Probably somewhere between 1.5-2 hours of riding in all.
Sunday June 14
Steve and I ran from North Boulder Rec Center to the top of Mt Sanitas via the Lion’s Lair climb. This was essentially 9K uphill and 9K downhill. I drew the route up on Strava the night before and it estimated our ascent at 50 minutes which we did in 52 and change. Legs felt good for this and the weather was cool and overcast which was perfect. Total run was 18K in 1:36:42.
Afterwards we went into the rec and did a 2K easy swim. C was there with a set so we just joined her until we got to 2K and called it a day.
Weekly Overview
The week started out a little rough with linger effects of the trail race in Vail, but ended well with the swims on Thursday and Saturday and the runs on Friday and Sunday.
Total volume: little over 13.5 hours of aerobic training with about 80K of running and about 20K of swimming.