Run

• 1h 34m 34s
• 10.23 miles
• -----

Poker Pacing Run: 1st 40 min. on Easy, 2nd 40 min on Steady, remainder on Steady. Supposed to do 1:45 but I was right at the house, it was late and I started to have some skin rubbing issues (I was wearing some athletic shorts, not tri shorts, so hopefully this won't happen again). Aerobically I felt fantastic the entire run. I could feel some fatigue in my legs around the 80 min. mark but nothing bad. HR was super. The entire run was done on RPE. 9.25:.75 Run/Walk the 1st 60 min., 9:1 the remainder (did this because the Garmin does not show seconds after going over an hour). Good run. Result were (average HR, pace):

1st 40 min.: 130, 9:29
2nd 40 min.: 134, 9:01
Rest: 137, 8:55

rTSS: 159

Sport

• Walking
• 22m

Bike

• 1h 15m
• 22.50 miles
• -----

Power Single Bike (25 reps): WU 10 min. Easy, 10 min. Steady, 5 min. Easy. MS: Alternate 1 min. “On” / 1 min. Recovery. Start “on” effort at Steady and build to Threshold. MS duration 50 min.

On the spinner at the gyn. Did this after the treadmill run. All of the "on" intervals were Big Gear but the position varied (i.e. Standup Hill Climb, Aero, Situp). All I can say is ouch, that hurt.

tTSS: 87

Run

• 40m
• 4.40 miles
• -----

Steady Transition Run: Had to do this run before the bike session. On the treadmill. 9:1 Run/Walk.

tTSS: 40

Sport

• Walking
• 05m

Swim

• 1h 16m
• 3500.00 meters
• -----

2000 TT: 500 Easy, odds breast. 4x100 Descend. 4x75 as 25 Build, 25 Steady, 25 Easy. 4x50 Fast. 100 Easy, odds breast. All of the above on 15 sec. RI. 2,000 Best Effort.

Didn't think I would make it through this swim. During the WU 500 I almost threw the towel in. Felt like I had zero energy. Stuck with it and felt better and better as I went along. Still no watch so this is an estimate on time. Ended up being a good swim.

Only one swim down on the entire plan todate. Done 16 of 17 and it has made a big difference in my swim endurance. Finally my swim is getting back into shape. There are some that advocate just dropping the swim in the off season and easily picking back up where you started months later. I don't buy it - that doesn't work for me. It has taken me a long time to get my swim endurance back to where it once was. No more extended swim layoffs in my future.

swimTSS: 75

Bike

• 2h 02m 13s
• 34.79 miles
• -----

Progressive Aerobic Benchmarking: OK ride. I delayed getting out the door and as a result the Legacy Trail was crowded. It didn't help that they had a portion of a 10K running race on it as well. Anyhow, did 2x intervals measuring AeT (120bpm) and LT (130bpm). Each was 15 min. in duration. Results were (average HR, speed):

1st AeT(120): 122, 17.8
2nd AeT(120): 118, 18.0
1st LT(130): 129, 19.7
2nd LT(130): 131, 19.4

Rest of ride was just Easy WU and CD.

hrTSS: 119

Run

• 30m 01s
• 3.33 miles
• -----

Steady Transition Run: HR started to shoot up there at the end. I think I was not hydrated. I only took a couple sips of water on the bike and I didn't drink anything between or during the run. Gotta pay attention to this stuff. Run felt slow. 9.25:.75 Run/Walk.

rTSS: 49

Swim

• 1h 07m
• 3000.00 meters
• -----

PC 50's: 1,000 Easy building to Steady, every 4th breast. 40x50 MS:
•16x50 as 1 Fast, 3 Steady (x4) on 5 sec. RI.
•12x50 as 1 Fast, 2 Steady (x4) on 10 sec. RI.
•8x50 as 1 Fast, 1 Steady (x4) on 15 sec. RI.
•4x50 as all Fast on 20 sec. RI.

Estimate on swim time again (I got to get a battery for my watch this weekend). Good swim. Those last 4x50's hurt but they were on long RI's. It wasn't that long again that I absolutely hated this particular workout. Unable to finish it. Today I came out of the pool feeling pretty good.

swimTSS: 61

Sport

• Walking
• 22m

Bike

• 1h 00m
• 18.00 miles
• -----

Big Gear (3x8 Main Set): On the spinner at the gym. It was late and my legs were a little trashed from yesterdays run so I cut this short. Did 30 min. of WU then 3x (8 min. Big Gear Mod-hard, 2 min. Recovery).

tTSS: 70

Sport

• Walking
• 22m

Run

• 1h 20m 03s
• 9.16 miles
• -----

Tempo Run (70 min MS): Good run. MS was suppose to be 60 min. but I extended it to 70 min. rather than running strides at the end. 1st 10 min. as 9.25 Easy, .75 Walk. Then did 7x (3 min. Steady, 3 min. Mod-Hard, 3.25 min. Steady, .75 Walk). Results per 10 min, interval were (average HR, pace):

139, 9:48
137, 8:33
139, 8:23
141, 8:27
143, 8:33
143, 8:47
143, 8:49
145, 8:43

Did the entire run on RPE, never looked at HR. Decoupled a bit there at the end but not bad at all. Aerobically I felt super the entire run.

rTSS: 143

Sport

• Walking
• 22m