| Methodical March Madness - Marty's Masochistical schedule |
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| PLANNED |
final base week |
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ACTUAL |
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AM |
L |
PM |
Time |
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AM |
L |
PM |
Time |
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| 03-Mar |
Monday |
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2k swim, 8m
track |
2 |
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03-Mar |
Monday |
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2k swim,
track (8) 6 x 800 @5k-10k pace w 200 mod recovery jog |
2.25 |
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2 |
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8 |
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| 04-Mar |
Tuesday |
1 hr spin w
1leg drills |
strength/core |
3.5m run w
drills |
2.25 |
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04-Mar |
Tuesday |
45min w 7 x
1 min leg drills |
3.5m w
drills |
strength/core |
1.75 |
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15 |
3.5 |
1 |
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| 05-Mar |
Wednesday |
LT run
intervals 2m warm up - 3 x (2mile @10k pace, 1 mile @ 42k pace), 1m cooldown
(12 total) |
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35m w tempo
behind group, 2.5k swim w 1k at LT |
4.5 |
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05-Mar |
Wednesday |
felt kinda
beat - did 9 - 2m warm up, 6 tempo at sub LT, 1m jogdown |
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35m ride
behind fast group (tempo) |
3 |
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35 |
9 |
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| 06-Mar |
Thursday |
off |
3.5m with
drills |
ez strength
stuff |
1.25 |
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06-Mar |
Thursday |
off |
3.5 w 3
strides |
ez
strength/2k swim w all easy, very depleted |
1.5 |
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2 |
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3.5 |
1 |
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| 07-Mar |
Friday |
off |
off |
off |
0 |
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07-Mar |
Friday |
off day
(just work 10 hrs) |
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0 |
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| 08-Mar |
Saturday |
5k race
with long wm up & cool down (10 total) |
1 hr spin |
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2.5 |
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08-Mar |
Saturday |
9m total
(16:52 PR) |
1 hr spin |
off |
2.25 |
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16 |
9 |
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| 09-Mar |
Sunday |
60 ride
with 6 x 8 minute tempos |
2k swim |
7m Z1 run |
4 |
44
run, 115 bike, 5k swim |
09-Mar |
Sunday |
45mile ride
w/ 5 x 8 min tempo |
1.6k Z1 swim |
4m Z1 run |
3.75 |
1.6 |
45 |
4 |
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| 7 weeks out |
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16.5 |
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14.5 |
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very happy about
the 5k |
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| PLANNED |
run taper week |
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ACTUAL |
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| 10-Mar |
Monday |
3k swim |
weights |
6m with
strides |
2.5 |
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10-Mar |
Monday |
travel
weary |
off |
2k swim, 7m
track (short speedwork) |
2.25 |
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2 |
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7 |
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| 11-Mar |
Tuesday |
45 min with
1-leg drills |
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5m with 5 x
400 @ race pace |
1.5 |
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11-Mar |
Tuesday |
off |
4m Z1 run w
drills |
strength/core |
1.5 |
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4.5 |
1 |
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| 12-Mar |
Wednesday |
3.5m jog
with strides |
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30m ride
with 5 x 5 minute Z4 pace, swim Z1 1.5k |
2.75 |
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12-Mar |
Wednesday |
6.5 w 20min
tempo (Z4) |
off |
30m tempo
ride behind group |
3 |
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30 |
6.5 |
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| 13-Mar |
Thursday |
30min spin |
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4m jog w
strides |
1.25 |
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13-Mar |
Thursday |
2.8k swim |
off |
3.5m run w
drills |
1.5 |
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2.8 |
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3.5 |
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| 14-Mar |
Friday |
2k Z1 swim |
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maybe
1-2mile jog |
0.75 |
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14-Mar |
Friday |
off |
off |
off |
0 |
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| 15-Mar |
Saturday |
10k race
with wm up wm down (11m) |
clinic |
clinic |
1.5 |
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15-Mar |
Saturday |
as
scheduled, 36:26 on long course (10.25k) |
swim 1.6k |
spin 40min |
2.75 |
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1.6 |
15 |
11 |
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| 16-Mar |
Sunday |
windermere
60 Z1-Z2 |
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6m Z1 run |
4 |
34
run, 120bike, 6.5k swim |
16-Mar |
Sunday |
3m run |
35m ride |
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2.5 |
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35 |
3 |
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| 6 weeks out |
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14.25 |
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13.5 |
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| PLANNED |
1st build week |
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ACTUAL |
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| 17-Mar |
Monday |
off |
off |
off |
0 |
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17-Mar |
Monday |
off |
off |
off |
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| 18-Mar |
Tuesday |
hard brick
5 x (6 min, 3 minute) with wm up & down (~5 run, 20 bike) |
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4k swim |
2.5 |
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18-Mar |
Tuesday |
as sch but
only 4x |
3m jog |
4k swim |
3 |
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4 |
14 |
7.5 |
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| 19-Mar |
Wednesday |
easy 8m Z1
jog |
strength,core |
45m with
group tempo work |
4 |
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19-Mar |
Wednesday |
42min Z1
jog |
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40m fast,
hard group ride (Z4-Z5b), 15 min run off bike |
3.3 |
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40 |
7.5 |
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| 20-Mar |
Thursday |
7 run with
3m speedwork |
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4k swim |
2.25 |
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20-Mar |
Thursday |
3.4k swim
(main set 10 x 50 on :40, 100 kick, 5 x 100 on 1:15, 100 kick, 10 x 50 on
37.5) |
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7m run (2
Z1, 4 Z2+-Z3, 1 Z1) |
2.25 |
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3.4 |
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7 |
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| 21-Mar |
Friday |
strength,
2k swim |
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8m easy run |
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21-Mar |
Friday |
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strength /
7m Z1 run / 2400 Z1 swim (worn out) |
2 |
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2.4 |
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7 |
1 |
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| 22-Mar |
Saturday |
60 ride
with MS 150 team (Z1) |
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10m with
40min tempo |
4.25 |
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22-Mar |
Saturday |
3 hr ride |
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3m Z1 run
(legs beat) |
3.5 |
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48 |
3 |
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| 23-Mar |
Sunday |
60 ride
with windermere |
run 3 off
bike |
run 5 easy |
4.25 |
46
run, 185 bike, 10k swim |
23-Mar |
Sunday |
rained out |
run 9 |
1.5 hr
trainer with 5 x 5 min Z4 |
2.75 |
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30 |
9 |
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| 5 weeks out |
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17.25 |
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16.8 |
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| PLANNED |
2nd build week |
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ACTUAL |
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| 24-Mar |
Monday |
3m easy run |
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9m track |
1.75 |
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24-Mar |
Monday |
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8m track
(michigan workout), 3.6K swim (with 8 x 200 at LT) |
2.6 |
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3.6 |
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8 |
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| 25-Mar |
Tuesday |
1 hr with 1
leg drills |
3.5 run w
drills |
4k swim |
2.5 |
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25-Mar |
Tuesday |
40min spin
w 1leg drills |
3.5m Z1 jog |
work |
1.2 |
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14 |
3.5 |
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| 26-Mar |
Wednesday |
4m with strides |
strength,core |
55 ride
with tempo group work, 2m off bike |
4.5 |
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26-Mar |
Wednesday |
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3.5m Z1 jog
w drills |
40m fast,
hard group ride (Z4-Z5b), 15 min run off bike |
3 |
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40 |
6 |
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| 27-Mar |
Thursday |
4k swim |
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8m with 4m
tempo |
2 |
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27-Mar |
Thursday |
REST |
rest |
2200 Z1
swim |
0.75 |
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2.2 |
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| 28-Mar |
Friday |
5 m run w
drills |
strength,core |
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1.75 |
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28-Mar |
Friday |
8m run with
5 tempo |
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4k swim |
2 |
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4 |
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8 |
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| 29-Mar |
Saturday |
MS 150 ride |
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7.5 |
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29-Mar |
Saturday |
120 ride w/
3x(30min Z1, 30min Z2, 30min Z4) |
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6 |
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120 |
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| 30-Mar |
Sunday |
off |
off |
off |
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34.5
run, 225 ride, 8k swim |
30-Mar |
Sunday |
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9m Z1 run, 45min spin |
2 |
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15 |
9 |
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| 4 weeks out |
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20 |
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good ride, happy with training
progress. |
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17.55 |
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| Total for period
(which you could call Build 1): |
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| goal time vs actual time (hrs): |
week1 |
week2 |
week3 |
week4 |
total |
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| 68 |
62.35 |
91.69% |
14.5 |
13.5 |
16.8 |
17.55 |
91.69% |
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michigan
workout: 1mile, 1200, 1mile, 800, 1mile, 400, miles at 10k, track stuff at
sub 5k, very short walk rest between |
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| goal bike vs
actual (miles): |
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| 645 |
512 |
79.38% |
111 |
80 |
132 |
189 |
79.38% |
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| goal run vs
actual run (miles) |
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| 158.5 |
148 |
93.38% |
37 |
35.5 |
41 |
34.5 |
93.38% |
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| goal swim vs
actual swim (kilometer): |
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note: all swimming is SCY, I round up to K for
convenience |
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| 29.5 |
31.6 |
107.12% |
5.6 |
6.4 |
9.8 |
9.8 |
107.12% |
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| goal weights
vs actual (sessions): |
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| 6 |
4 |
66.67% |
2 |
1 |
1 |
0 |
66.67% |
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| notes: Missed a bit of my goal
volume on the bike, tend to run out of time every week for one reason or
another. Clearly, run progress has
gone well as I hit both a 5k and 10k PR and am feeling strong in general. My swim to this point is decent but my
higher-end speed is not there right now.
A few sprint workouts in April should help clear this up. |
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