Push Through

Friday - July 12

Bike
  • 4h 00m 52s
  • 76.33 miles
  • 19.01 Mi/hr
---
It's 5 o' clock (AM) somewhere. Have a 4 hour ride as soon as it gets light out. Based off how the weather looks, should be lovely.

-Update-
Eventful ride. Lots of light rain and wind, got sprayed with chicken doo from the chicken truck flying by, got chased by a little ankle-biter that went 28mph for a full 1/4 mile (impressive!), almost bit it when my hand slipped on the aerobars when getting nutrition (about 20mph), got honked at by an old man in a blue suburban from behind then the whole time he passed, and then got home and the wife had taken the oldest to the doc b/c she'd been throwing up this morning.

Overall, a good ride. Goal was to stay as much as possible in Z2, but b/c this course is very hilly, had spikes. Feeling very good and very strong for my upcoming races.

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.

d00d's Training Log


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