Carthage,NC 
Today
Light drizzle High 48FLow 40F
  • Temp: 46F
  • Hum: 11%
  • W: 4mph NNW
THURSDAY
Partly Cloudy
High 51F
Low 30F
FRIDAY
Sunny
High 43F
Low 28F
SATURDAY
Sunny
High 50F
Low 37F
SUNDAY
Sunny
High 64F
Low 44F
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.

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.
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.

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.

Run
  • 1h 00m 19s
  • 8.51 miles
  • 07m 05s /Mi

http://connect.garmin.com/activity/337396690

1 hr Z2 with 7.5 min Z4 @ :45

kcals: 850

---
HOT and HUMID during run. Whew. The drizzle did nothing to cool me down.

OK, I'm going to state that I think Z2 pace is a bit fast. According to the Don Fink's Be Iron Fit, my Z2 range is 137-155 bpm. Anywhere in that range, I'm running fairly quick, unless it is uphill. When going downhill, I REALLY have to pick it up to stay in that range.

Z4 for 7.5 mins was just tough. Looking at Garmin Connect, I was at or below 6 min/mi pace for that entire time. Ouch.

Swim
  • 58m 34s
  • 2000.00 meters
  • 02m 55s /100 meters

300m wu
3x200 @ 3:40 w/ 15 sec rest
400 drills (fist, catchup)
4x100 @ 1:50 w/ 10 sec rest
300 cd

Cals: 650

Bike
  • 55m 02s
  • 17.50 miles
  • 19.08 Mi/hr

http://connect.garmin.com/activity/337072761

1 hr Z2;
@ :15 insert 3 x 5min Z4 + 3min spinning
@ :39 insert 5 x 1min one-legged L+R

Cals: 618

Strength
  • 15m

  • EXERCISE

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

3 x (3 x (20/Leg))

---
Boy, this was a tough day of workouts.

Swam early, focusing on speed work with 200s and 100s.

At lunch, stationary bike and this kicked my arse. 3 x 5 min @ z4 was just killer. Finished off with one legged drills. The floor was SOAKED when done.

Goal Calories: 3457
Total Calories: 4250
Over:700+

Swim
  • 50m
  • 2000.00 meters
  • 02m 30s /100 meters

500wu
5x100 @ 1:50 + 10 sec rest
500 drills (catchup, fist, balance)
3x100 @ 1:50 + 15 sec rest
200 cd

Bike
  • 45m
  • 14.00 miles
  • 18.67 Mi/hr

45 min @ Z2, then transition to run

http://connect.garmin.com/activity/336662506

Run
  • 15m 19s
  • 2.20 miles
  • 06m 57s /Mi
Nice day of workouts despite the crappy weather.

Swam early. Weather was cloudy and some rain drops, but no real rain. Made for an empty lane until about 6:30.

During lunch, rode stationary bike. After a 15 min warmup, hit higher Z2 range, then followed that up with a short run. Run was outside, in slight rain.

Took the day off from strength training primarily b/c my legs are freakin' sore. The muscles just feel tired. Going to give them a break.

Boy, having trouble reaching that average goal of 3450 calories per day. Maybe I need to start drinking beer during the weekday! :P Probably going to be under 150lbs by the end of the week if I don't shove some kcals down my throat.

Goal Calories: 3457
Total Calories: 2633
Short: 824

d00d's Training Log


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