Killer Workout
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596 days
flaniganrj posted 44 weeks ago.
Killer workout......speed is a beautiful thing
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1277 days
RV posted 44 weeks ago.
Well if that is the best you can do... ;)
Great workout! Nice consistency.
RV
It takes a long time to get good. - Scott Molina
Slow is smooth; smooth is fast. - Rich Strauss
1063
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849 days
UFTriGator posted 44 weeks ago.
Update: legs too tired to even pull at swim practice today. I'm skipping the pool and gettin' me some PIZZA!
______________________________________________
-Matt
Not fast enough.
736
Member
761 days
Red5 posted 44 weeks ago.
Great job, Matt! I've done those 8min bike intervals...4x13min at threshold, 10x2min. max effort, 10x1mile low Zone 4...
I've never done 1000's at the track, just 200 and 400 intervals as I need to max the pace to compliment all my long aerobic stuff.
Again, good stuff! :)
_______
Bryan
Of course it's 'effing hard, it's IRONMAN!
820
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1352 days
catwood posted 44 weeks ago.
Sound's like fun! I actually have a 4-5x800 workout scheduled for thursday or friday... Maybe I'll do 1000s instead for the fun of it. Probably not 5 of them though...
I have 4-5x6 min hard bike on for tomorrow.
Definitely not ready to do the two workouts like a brick ;-)
Recover well!
2312
Member
1195 days
Triguy98 posted 44 weeks ago.
Yeah, I did an... intense... easy ride today... I think I managed to average 18mph. But I didnt have my speed sensor magnet attached to the new wheels, soo... Bah, it's my off season, who cares!!! I did drink some serious beer, tho! Just one.
Seriosuly, killer workout. Those types of days hurt so good. I kinda dread the 12+ weeks of base I have coming up. Base is nice sometimes, but so is SPEED! You deserved that pizza.
Life is short. Play hard and get dirty doing it.
182
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311 days
psychosyd posted 44 weeks ago.
Another killer workout. Can't do this one all the time, but it is fun to mix it in once and a while.
w-up
40km TT on bike.
5km tempo run
40km TTon bike
5km tempo run
40km tempo bike
5km cool down.
This is a killer,
Don't do it unless you are really fit!
1063
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849 days
UFTriGator posted 44 weeks ago.
Thanks for the support, Bryan. I don't know how you do 10x2 max effort. I usually only do 5x2 or 10x1 and by then my legs are trashed. Once again, you're freakin' crazy! :D
Carolyn, have fun with those 8s or K's or whatever.....there's nothing I love more (or maybe hate more.....the jury's still out!) than long intervals at the track!
Charles, I'm jealous. I want to go back to base sooooo bad right now! Hopefully I'm done with speed work after Suncoast on Oct 27 and will be back in base for November. We'll need to go ride some hills then or something.
______________________________________________
-Matt
Not fast enough.
1063
Member
849 days
UFTriGator posted 44 weeks ago.
psychosyd;79235 wrote:
Another killer workout. Can't do this one all the time, but it is fun to mix it in once and a while.w-up
40km TT on bike.
5km tempo run
40km TTon bike
5km tempo run
40km tempo bike
5km cool down.This is a killer,
Don't do it unless you are really fit!
I was doing 45 min tempo on the bike, 20 min tempo run about once a week for a while this summer. I can't even imagine doing that three times. I don't think my brain is f*cked up enough to do Ironman!
______________________________________________
-Matt
Not fast enough.
192
Member
835 days
Sling posted 44 weeks ago.
psychosyd;79235 wrote:
Another killer workout. Can't do this one all the time, but it is fun to mix it in once and a while.w-up
40km TT on bike.
5km tempo run
40km TTon bike
5km tempo run
40km tempo bike
5km cool down.This is a killer,
Don't do it unless you are really fit!
That's insane.
Speed hurts; how fast do you want to go?
379
Member
370 days
stewarba posted 44 weeks ago.
psychosyd;79235 wrote:
Another killer workout. Can't do this one all the time, but it is fun to mix it in once and a while.w-up
40km TT on bike.
5km tempo run
40km TTon bike
5km tempo run
40km tempo bike
5km cool down.This is a killer,
Don't do it unless you are really fit!
Just out of curiousity from a newb, but what advantage is there to doing this type of interval workout? I mean, why is this advantageous over doing just a brick with maybe longer distances?
Goals in writing are dreams with deadlines – Brian Tracy
2008 Sprint Tri A race goals
S: 500m in 10:00 – FS Stroke only
B: 22mph avg over course
R: 5K <= 25:00
Place top 50% for my age group
1063
Member
849 days
UFTriGator posted 44 weeks ago.
Breaks up the workout to keep from getting bored and lets you go faster.
Switching between the two trains new systems in your body.
Treats the bike/run as more of one sport than two, which helps simulate racing.
For short course stuff I've heard of doing repeats of 5 mile/1 mile or something similar. I met a guy who did 3x{20mile/5mile} or something like that. He said it took all day long and wasted him for a week. Apparently, it was also an amazing workout. I've never done one of these workouts, but I'm kinda wanting to now. Maybe Saturday. I'm leaning more towards the 5/1 than the 20/5. :D I've heard the key to making the workout really good is to go out to the country where you can jump off your bike in zone 4/5 and start running within a few seconds.
______________________________________________
-Matt
Not fast enough.
182
Member
311 days
psychosyd posted 44 weeks ago.
stewarba;79255 wrote:
Just out of curiousity from a newb, but what advantage is there to doing this type of interval workout? I mean, why is this advantageous over doing just a brick with maybe longer distances?
This is definetely to break up the workout. I also find that after these workouts I can get up to a quick tempo much faster off of the bike.
Can't do them too often cause they can break you! Last one I did I was recovering from for 2 or 3 days. I find them fun though.
If Bryan gets to post all the weekly totals for his Kona-training, I get to post this :p:
I had an awesome workout this morning where my bike speed just hit a new level I think, and I got my run back to where it was a few months ago. I started some hard run training a couple weeks back and I think it's finally hitting my legs. Here's what happened:
2 hr ride with 4 x 8 min intervals. I'll usually average about 25 mph for these, but this morning I did the first three on hills and the last one was on the same stretch of road I usually do them on. There was a light rain that cooled everything down (maybe the cause of the good interval?), and I averaged almost 27 mph for the last one. I was pretty stoked.
After that I went straight to the track and did 5 x 1000m with 200m walking rest. I went 3:19, :20, :20, :20, :20. I was surprised how even I was able to keep them. I felt like losing my breakfast after the 4th one, so I was afraid to go hard on the last. When I was 2 sec off pace with 400m to go, I figured it didn't matter if I puked or not, so I kicked and ran a 78 for my last quarter and brought in a broken 16:39 5k off the bike (and threw up :D).
I have a good feeling about the last few races this season and hopefully in a couple months I'll have the little blue USAT card instead of the little red USAT card!
Oh, and I'll probably swim 4k at Master's tonight.
______________________________________________
-Matt
Not fast enough.