Push Through

Thursday - July 11

Bike
  • 1h 00m 06s
  • 18.00 miles
  • 17.97 Mi/hr
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Bands
    1
    0
    0
    0
    0

3x30 L+R

---
Z2 workout today. Gradually went to Z4 for a short time, then back down. Finished off with 5 x 1 min one legged drills (L+R legs) and a 5 min cooldown.

Wednesday - July 10

Swim
  • 1h 05m 34s
  • 2500.00 meters
  • 02m 37s /100 meters

500m wu
500m drills
5x100m on 2:05
300m drills
8x50m on 1 min
300m cd

Run
  • 1h 01m 16s
  • 8.11 miles
  • 07m 32s /Mi

http://connect.garmin.com/activity/340615582

1 HR Z2
2 mi with running group (Z1)
Insert 7.5 min Z4 with 3 min jog

---
Nice swim this morning. The 100s and 50s felt particularly smooth. Pushed them a bit. There were a few soldiers racing me with fins on. They could hang on the 100s, but I heard them complaining that 10 seconds was not enough time to rest. Hehe.

The run, on the other hand, was brutal. Did a 7.5 min Z4 effort in the middle third of the run and afterwards it was ugly. Really ugly. With that energy sapping sun beating down, barely averaged 8:30s for the last two miles. It was just HOT and MUGGY.

Tuesday - July 9

Bike
  • 55m 10s
  • 17.50 miles
  • 19.03 Mi/hr

http://connect.garmin.com/activity/340136934

60 min Z2
@ :20, insert 3 x (3 min Z4 + 2 min spin)
@ :40 insert 2 x (2 min one legged drills L+R), then 1 x (1 min one legged drills L+R)

576 cals

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Bands
    1
    0
    0
    0
    0
  • LEGS - Eccentric Drops
    1
    0
    0
    0
    0

Eccentric Drops
3 x 20 L+R

Bands
3 x 15 L+R side
3 x 15 L+R back
3 x 15 L+R front

---
Tired today. Knocked out my workout, but really wasn't feeling it.

Goal Cals: 3457
Cals: 3185

Monday - July 8

Swim
  • 1h 10m
  • 2700.00 meters
  • 02m 35s /100 meters

500m wu
500m drills
5x100m w/ 10 sec rest
500m drills
5x100m w/ 10 sec rest
200m cd

Run
  • 1h 00m 20s
  • 8.02 miles
  • 07m 31s /Mi

1.5 mi with group @ Z1
1.5 - 8 mi, Z2
@ :20, 2 x 4.5 min Z4 w/ 1.5 min jog

---
Morning swim. Worked hard on form today while doing drills. Threw in a couple of 5x100m hard efforts.

Stupid Garmin file for today is corrupt, which is strange. Glad I remember my workout.

Run was a bear. Hot, humid, no shade. Ran at track. Did not remember the amount of Z4 minutes and did two 4.5 min efforts at Z4, which was KILLER. The actual workout was two 6 min @ Z4. Oh, well. Close enough.

Sunday - July 7

Rest day. Good week of training, especially on the bike. Legs and butt are sore from yesterday's ride, but overall, feeling really good and strong.

Saturday - July 6

Bike
  • 3h 35m 50s
  • 69.06 miles
  • 19.20 Mi/hr
---
Rode with Tim Overbey, who is a much better cyclist than I. Nice ride, good company, great weather.

A few things about this ride.

1. I felt excellent at the finish, HOWEVER, I didn't take care of myself. 2 bottles of water is not enough for 3.5 hours or riding. After the ride, I was SEVERELY dehydrated. If I had to run afterwards, that would not have turned out well.

2. I need to use vaseline or some other lubricant. I nearly jumped out of my skin when water from the shower touched a few raw areas.

3. There is not enough food in any house when training for an iron distance race.

Friday - July 5

Run
  • 55m 08s
  • 7.32 miles
  • 07m 31s /Mi
Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Eccentric Drops
    1
    0
    0
    0
    0

4 x 30 Eccentric Drops L+R

---
Ran to my buddy's house, then helped him move all his furniture. Whew!

Kept pace at Z2. Pretty warm out at 9AM.

Was going to run back, but decided not to have a huge day before a big bike tomorrow.

d00d's Training Log


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