ÖTILLÖ Training June 26 - July 2

Monday:
Pretty tired to start out the day. Did a run along the CDA run course again pretty early in the day. Started picking up some random trash from various aid stations and eventually it turned into to a run/walk/jog/trash pick up session for the entire time. Managed to clear out a lot of trash and got some movement in before traveling back home. 13.3K in 1:08:16.
Traveled back home to Boulder in the afternoon. Got home around 8:00 in the evening.

Tuesday:
Morning swim at Scott Carpenter (LCM)
600 easy
4 x 100 kick fins on 1:45/40/35/30
4 x 50 as fly/free, fast/free on :55
Main Set
20 x 100 on 1:30 pull @ about 1:18
300 easy
6 x 100 on 1:40 pull @ about 1:14
200 easy
There was some musical chairs with lanes and other swimmers so it didn’t look at clean as the main set was written and the final 6 x 100 was a tack on as other swimmers did a set. Felt kinda flat after the weekend and as a result of very little swimming for almost a week.
4,300 meters in total.

Strength session a few hours later
Alternating Goblet Squats and DB RDL’s
3 x 12 @ 50/60/70 GS, 3 x 12 @ 100/110/120 RDL
Chin Ups
3 x 8
Hex Deads
Working Sets: 3 x 5 @ 225/45/65
Back Squats
3 x 8 @ 135/45/55
Dips
3 x 12
Reverse Fly’s
3 x 12 @ 20
45 minutes in total.

Wednesday:
Morning run on Lefthand Trail and North Boulder dirt roads. Right ankle was feeling a little strained, likely from 4 days of pavement running in CDA. This session was mostly single track and dirt roads. Total run 16.41K in 1:13:40.

Short afternoon easy swim at North Boulder Rec (SCY) with Chris.
400 easy
400 kick fins
8 x 50 fins as fly/free, bk/free
8 x 75 pull on 1:05
2000 yards in total.

Thursday:
Morning swim at Scott Carpenter (LCM)
Chris, Drew and I got to the pool as the MonZ lane was getting started on the main set, so we hopped in and went with them.
Pulling Set (for me):
2 x 100 on 1:35
2 x 100 on 1:30
2 x 100 on 1:25
2 x 100 on 1:20
3 x 100 on 1:35
3 x 100 on 1:30
3 x 100 on 1:25
3 x 100 on 1:20
Short break; then
6 x 150 fins on 2:10
Short break; then
20 x 50 swim on 1:00 as
12 x 50, every 3rd fast
8 x 50, every other fast
100 cool down
I was holding about 1:19 on the easier 1:35/30 send offs, about 1:17 on the 1:25’s and 1:15/16 on the 1:20’s. Felt ok, but never great. 50’s at the end were struggling to get under :36 so was pretty blown. So it goes.
4,000 meters in total.

Afternoon strength session:
Hex Deads: Working sets of 5,7,10 reps @ 225
RDL’s: 3 x 12 @ 135
Shoulder Press: 3 x 7 @ 85/90/90
Slow Mo Pull ups: 3 x 5
Dips: 3 x 12
Slow Mo Chin ups: 3 x 5
Front Shoulder Raises: 3 x 8 @ 40
Reverse Shoulder Raises: 3 x 10 @ 24
45 minutes in total

Friday:
I had initially planned to run up high on the Switzerland Trail this morning, but weather in the mountains was looking pretty rough. Instead, I ran on a similar route as Thursday with a few more kilometers tacked on. The route was a mixture of terrain with the middle 1/3 or so on single track. My right ankle felt better at the outset, but then started to revert to feeling a bit strained as I rolled through the single track. Something that I will have to continue to monitor. Total run 20.4K in 1:29:05.

Late afternoon swim at North Boulder Rec (SCY)
No formal session today as I was just trying out the swimrun wetsuit I plan to use next week in Portland. Swam about 1,500 yards in a mix of distances.

Saturday:
Morning run on the “East Loop'“ (a name I’ve given to a route I frequently do). I’ve opted into doing back to back medium long runs as opposed to a longer run as I felt like the last 31K run I did just took too long for me to fully bounce back from. So the next question is: what is a “medium long” run? For me, it’s probably anywhere in the 70-100 minute range which is generally around 16-23K or 10-14 miles in standard terrain. Total run today was 17.45K in 1:15:26. Right ankle/leg less bothersome than yesterday on more stable terrain, but still there.

No training in the afternoon, but Brooke and I did do a bit of hiking with some friends from Houston for maybe an hour or slightly more.

Sunday:

Morning swim at Scott Carpenter (SCY)
1100 mixed warm up
Main Set
8 x 50 kick fins descend 1-4 2x on :50
8 x 100 fins swim 5 cruise, descend 6-8 on 1:25
8 x 50 kick fins descend 1-4 2x on :45
8 x 100 pull cruise 5, descend 6-8
8 x 50 pull 1-4 2x on :45
200 easy
4,100 yards on total. Felt ok today, better on the pulling than the fins which might be from tired legs.