Bike
  • 55m 01s
  • 15.36 miles
  • -----

Aerobic Ride: Finally out on the bike. Easy ride - about 18 min. of Steady work. Legs are ready to jump out of my pants (want'en to go!!). Missing about 15 min. of the ride (hit Stop button rather than Lap).

htTSS: 69

Run
  • 27m 47s
  • 3.00 miles
  • -----

Easy Run: Transition off the bike. 9.25:.75 Run/Walk. Easy paced, Steady HR (i.e.. HR is elevated). Hot out there today.

rTSS: 42

Sport
  • Walking
  • 22m

WU

Strength
  • 30m

Strength Training, Maintenance

Sport
  • Walking
  • 22m

Easy Day: Taper week had one Easy day. Used it here. Just a little walk.

Swim
  • 38m
  • 1700.00 meters
  • -----

Pre Race 125s: Didn't have the workout in my backpack so I just winged a short swim in the pool. 400 every 4th breast. 4x100 Descending. 4x50 Fast. 200 Easy. 500 Steady. All of the above on 10 sec. RI.

Not feeling great today. I think the pollen count was high because I got one of those "behind the eyeball" headaches.

swimTSS: 34

Sport
  • Walking
  • 22m

WU

Swim
  • 34m 38s
  • 1556.00 meters
  • -----

Finally a OWS. Went out the Gulf this morning. Water surprisingly warm, didn't really need the wetsuit. Very happy that I got at least 1 OWS in before the race. Need to do this much more often.

swimTSS: 63

1 week until race day. The training ramp up to the race has been OK. Hit a couple unexpected stumbling blocks and the base period prior to specific prep was lacking. So I don't expect to do great things in the race but this is not my "A" race for the year. Just an early season HIM. Good opportunity to see how the training plan prepared me for the race and to lay down a "HIM starting point" for future evaluation of my fitness. Personally I think the HIM distance fits my strengths better than the short stuff. Will see how much I like the distance.

Bike
  • 2h 16m 24s
  • 42.50 miles
  • -----

HIM Sim Brick: 15 on Easy WU. Then 2 hour continuous MS. Did 2x (40 min. Steady, 20 min. Mod-hard).

Good ride. I think I've got everything figured out on the bike (handling, Garmin settings, water bottle attachment, nutrition storage, etc.). I'm ready to roll. Results from the 2 intervals were (average HR, speed):

1st: 128bpm, 19.47mph
2nd: 125bpm, 19.34mph

hrTSS: 157

Run
  • 43m
  • 4.75 miles
  • -----

HIM SIM Transition Run: It was warm out there. Steady paced run. 9.25:75 Run/Walk. The HIM next weekedn is going to be tough.

rTSS: 69

Strength
  • 30m

Strength Training, Maintenance.

Easy Day.

Bike
  • 1h 55m 48s
  • 35.04 miles
  • -----

TT Strength: 2 MS:

A. (3x) 12 min. Steady, 3 min. Mod Hard. Continuous MS. High cadence.
B. (4x) 8 min. Big Gear (65-75 rpm) Mod Hard on 2 min. recovery.

Good ride with the exception of getting a wasp sting just above my right ear. Something flew (or I ran into) into my helment about 1 minute into the 3rd 8 min. Big Gear interval. I left it alone hoping it would find it's way out. After 3 minutes I lost my patience and shook my head and it got me. Hurt like heck. Stopped it right there and headed home. 1st time that has ever happened to me on a ride. Another lesson learned. All is not lost. At least I was able to get results from the 3x (12 min. Steady, 3 min. Mod Hard) intervals. Results were (average HR, speed):

130bpm, 19.37mph

Results for the 2.5x Big Gears Intervals were (average HR, speed):

1st: 137bpm, 20.7mph
2nd: 136bpm, 20.0mph
3rd (short): 134bpm, 19.7mph

My guess is that a little wind kicked in there at the end.

hrTSS: 139

Run
  • 41m 25s
  • 4.75 miles
  • -----

Steady Transition Run: Plan said it was OK to run later in the day and I had zero time after the bike this morning. Good run. 9.25:.75 Run/Walk.

rTSS: 71

BT software won't load data directly from my Garmin. Says that it can't detect a device. Yet TP and Garmin Training Center software have no problem. I don't get it? It worked Tuesday and nothing has changed on my computer.

junthank's Training Log


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