HOLY CRAP!!!!! I HAVE 30 DAYS to go
Open water masters swim, the crowd is getting smaller. I swear and everyone lese does that this course is close to IM distance. I fought the water all day today... it was a horrible swim and I was ready to be done after 1000M. Waves were very choppy, lots of boats on the water and OMG it was like swimming in the kiddie pee pool the water was so hot
Upside Shannon went and paddled in a kayak with me and the two other longer distance swimmers, she didnt even turn over.
Bike: 15’ warm up – smooth spinning 3 x 30 min big gear (big gear where you are spinning at 65 – 70 rpm) HR should be in mid to high Z2 for this Really work this one! Recovery between sets is 5 min (small ring) 10’ cool down
Trainer ride today (it is too hot outside and had the 3X30 to do). Last 30 was damn hard..... good workout though
Run: 20’ warm up on as flat as possible 20’ on a long, moderate uphill (4-5%) in Z3-4. 20’ cool downNote: This can be done on a treadmill if you desire. Watch that HR and stay in your zonesPurpose: PacingSwim: wu – 100 swim, 100 kick, 100 swim, 100 kickms – Pyramid intervals: chose a pace for the 400 interval that is below your T- pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T- pace!! 100 (I = 15”) 200 (I = 20”) 300 (I = 30”) 400 (I = 30”) 300 (I = 30”) 200 (I = 30”) 100 1:46cd – easy stroking for 10 minutes varying strokes
Bike: 5 hr bike race simulation (start ride at 8 am)Start out easy (upper Z1 ie 132ish) and at the start of hour 3 you should be in high Zone 2 (145+). The last 30’ are Z3 (>148). Purpose: Brick workDone DIRECTLY after bikeRun: 60’ run in Z1/2. Treat it like you would IM. First mile just let your body relax and do what it will. Then settle into a rhythm.
Could not get the swim in... just did not have enough time. did a lot of walking during the run, could not get my HR low on the hills. Quads were very tight and sore and legs just felt like they were toast.
Purpose: EnduranceSwim: wu: 400 easy ms: 4 x 300 (I = 30”)Idea here: 1st swim moderate straight, 2nd even split 150’s, 3rd descent 100’s, 4th descend 75’s. 2nd should be faster than the first and 3rd should be faster than 2nd, so on….100 easy10 x 25 kickboard (I = 10”)600 pull w/ paddles8 x 75 (I = 15”) with evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast cd: 200 easy
Purpose: Interval work Run: 20’ warm up 2 x 25’ Z2 (150 – 160 bpm) 5’ easy between 2 x 12’ Z3 (161 – 168 bpm) 5’ easy between 5’ Z4 (169 – 175 bpm) Cool down easy
Ran on the greenway, it poured the rain for some of it so it was a nice cool off.
Purpose: flushingBike: Easy spin for 60 min. Smooth pedaling stroke and keep your HR aerobic!