Swim
  • 1h 08m 14s
  • 2900.00 yards
  • -----

Water was too warm today and I felt headachy by the end of the workout.

WU:
100 swim,
100 kick,
100 swim,
100 kick.

Pre set:
6 x 50 as head tap drill/swim: 15

On Tuesdays and Thursdays there is someone on deck to help out swimmers. He asked if I was open to feedback and I said sure. He helped me out some with the head tap related stuff that I worked on last week. 100 yards here for that.

MS: Pyramid intervals:
2 x thru
- 50 (15”)
- 100 (20”)
- 200 (30”)
- 300 (30”)
- 200 (30”)
- 100 (30”)
- 50
Rest 60 seconds, repeat.

100 pull c/d

Total: 2900


Brick workout tonight.

We won $4 in the Powerball on Saturday. We decided to reinvest it.

Bike
  • 4h 18m 07s
  • 73.89 miles
  • 17.18 Mi/hr

Old NCBC summer rally route

Good ride. I really like this route! It went pretty well except for that last interval. I don’t know if I was sick of intervals or if it was related to the terrain or what.


Critter crossing in Bynum

Run
  • 2h 00m 08s
  • 13.14 miles
  • 09m 08s /Mi

ATT run from Wimberly to just past O'Kelly wiht 6 x 8 min intervals at Z3/Z4 pace

Strength
  • 35m

Warm up:
- Foam rolling and softball rolling
- Foam roller back stretches
- Ankle mobility
- Hip flexor
- Butterfly groin stretch

Main set:
- 3 x 3 reps per direction - 360 with medicine ball (12 lb)
- 3 x 10 push ups with stability ball

Cool down
- seated spinal twist
- Bretzel 2.0
- Bretzel

Hip flexor / gluten is cranky.

Rest day today -- active recovery only. Zoe helped me out with a long walk this morning and I'll get her out again tonight :-)

Two hour run and strength work on tap for tomorrow and a four our ride on Sunday.

My dad has been sick for the past few weeks.  First he had kidney stones and then a week later, somewhat unrelated but I'm thinking exacerbated by the first thing, bleeding ulcer causing low hemoglobin levels (light headedness, shortness of breath, etc.) and lots of testing. Five days in the hospital. He's home now and will likely have an outpatient procedure but he's getting a second opinion first. Oh, and he has a hernia too. Anyway, he's home now and back on solid food.

Swim
  • 1h 00m
  • 1000.00 yards
  • -----

Swim lesson. Lots of head tap drill.

Bike
  • 1h 22m 13s
  • 21.54 miles
  • 15.72 Mi/hr

20 x 30 second hill repeats

I did these hill repeats in a neighborhood near Friendship High School (between Evans and Roberts). I tried three different hills. I think that Firenza worked the best (Strava got it at up to 8% but it probably averaged way closer to 4%).

Anyway, I rode to Friendship HS as the warm up, did the intervals in the neighborhood there, and then rode back as the cool down.


√ Half day in the office today. Swim lesson this afternoon and then a bike ride this evening.

Run
  • 1h 30m 25s
  • 9.54 miles
  • 09m 29s /Mi

3 x 15 min @ tempo pace with 4 minutes recovery between each

Struggled this morning. I had a hard time keeping my form and I really felt like I was falling apart and I wanted to walk the recovery (I didn't but I really, really wanted to!). I'm sure that the miserable weather didn't help any.

Strength
  • 35m

Warm up:
- Foam rolling
- Foam roller back stretches
- Ankle mobility
- Hip flexor

Main set:
- 3 x 3 reps per direction - 360 with medicine ball (12 lb)
- 3 x 10 Lunge Forward Resisted with FMT (blue) -- or push ups

Machine stuff:
- 3 x 10 Side bridge row (really side plank) @4. I'm doing this as 15 per side.
- 3 X 5 Pull up underhand grip at 6 (28 pounds assist)

Cool down:
- Butterfly groin stretch
- Bretzel


√ Strength stuff tonight

Found an interesting pre-race fueling video. It's about 15 minutes long and fairly entertaining.

https://youtu.be/5IxDAyFekvg

jmkizer's Training Log


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