Bike

• 1h 05m 19s
• 22.74 miles
• 20.89 Mi/hr

Effort: Hard
This was brutal! I have been dreading this forever. I am glad it's done now and I hope I can learn from it. I will have to look up all my numbers and figure out what they mean later. (I have a 7 mile treadmill run coming up very soon.)
I had a couple of problems during the WU. I had to stop with about 3 minutes left in the WU because the TV went haywire. With the TV being a distraction during the main set, I needed to make sure it was taken care of in advance of the primary set.
My HR avg. for the 3 set required for the main set are 153 (5'), 157 (20') and 161 for the final 5'. The average of the last 2 sets is 159. I also started the main set a little bit too hard too. I dialed the gearing back one for about a minute and the effort, but only slightly. Knowing I couldn't sustain the same level of effort I left the gearing alone but increased my cadence to get my effort and HR back up. The drop in my HR was only a couple of BPM, but it was enough to allow a little bit of recovery.
WU:
10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%

MS:
30 min all out test
*For the 30min test start a bit easier for 5 min of you ‘think’ you could sustain for the entire duration. Then settle into the effort you can sustain for the next 20 min and finish as strong as you can for the last 5 min.

CD: 5-10' @ 65%

Run

• 58m 30s
• 7.00 miles
• 08m 21s /Mi

Effort: Mod
This run was harder than it was supposed to be. I guess the bike test worked me over pretty good.
I started the run at an 8:00 pace and figured it should be okay but by the end of the first mile I knew it was too hard. I backed the pace down at the end of the second mile to 8:13 for a mile and it was still too hard. I was able to back it down to 8:34 and finish the last 4 miles at this pace.
I also had to get off the treadmill to get some fuel. At the end of mile 3 I was trashed and I could tell it was because of lack of nutrition. I got a couple of cookies, waited a couple of minutes and jumped back on and finished.

• Health data: Hours slept: 8.5

Run

• 54m 49s
• 7.16 miles
• 07m 39s /Mi

Effort: Easy
I felt really good for today's run. My pace was a little quicker than usual but my effort felt like an easy run. I considered running an extra mile today but since I am planning 1 long ride (2hours) or 2, 1-1.5 hours rides I thought I had better keep the run down a little. Besides, I am supposed to be bike focused right now and not run focused.
Weather: 52/49 Wind: 9/25

Bike

• 2h 02m 04s
• 37.54 miles
• 18.45 Mi/hr

Effort: Easy & Hard
Since I missed my ride yesterday I needed to mix the ride up a little today. I needed to mix some hard riding with long ride metrics.
I started the ride like the rides for Monday and Wednesday, then I went into a longer ride effort with shorter sets.
The long ride called for 25',30' and 25'. I went for 25', 20' and 25'
WU: 10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%
MS:
Long ride as 25' @ 75%, 20' @85%, 25' @ 80%
CD:
8' @ 65%

• Health data: Hours slept: 8

Run #1

• 08m 14s
• 1.11 miles
• 07m 25s /Mi

1st Warm Up
I misunderstood the start time and warmed up a half hour early.

Run #2

• 04m 34s
• 0.64 miles
• 07m 08s /Mi

2nd Warm Up
About a half hour later than the first WU.

Run #3

• 25m 55s
• 4.00 miles
• 06m 29s /Mi

Race

• Health data: Hours slept: 7

Bike

• 1h 00m 16s
• 20.85 miles
• 20.76 Mi/hr

Effort: Hard
I am slowly beginning to like these hard workouts, well, that or I know I am going to reap the benefits of the hard work next season.
Again, as with the same workout for last week, I added another rep to the main set. The call was for 4x5' but I added the 5th rep because I know I can handle it and I want to maximize all my bike's over the training cycle. The average HR for the main set was 157 with peaks at 160 and 162 in all 5 reps.
WU:
10' @ 68-73%
+ 5' alternating 30" @ 95-100%
30" @ 68-73%
+ 5' @ 80%
MS:
(5)x5' (w/1' Rest@ 75-80%) @ 95-100%
CD:
10' @ 65%

• Health data: Hours slept: 8

Swim

• 1h 00m
• 2950.00 yards
• 02m 01s /100 yards

Effort: Mod
I put my "fast 50's" workout into today's routine but I left out the hardest set. I am still trying to get my fitness back up to where it was when I stopped swimming for marathon training. I added 2 reps to the first 2 sets but I kept the times the same for the first 3 sets and dropped the fourth altogether. The fourth set is the fastest and I am certain I am not ready for that one again just yet.
I landed on all the reps in plenty of time but was winded at the wall for nearly all of the reps. The last set was pretty hard but only because of the lack of rest.
2x250 WU
100 Kick w/fins (fast)
2x200 w/fins
7x50 on 1:00 (landing :38-:40)
7x50 on :55 (landing :38-:40)
5x50 on :50 (landing :39-:41)
100 Kick w/fins (fast)
2x200 Pull w/buoy/paddles
2x200 CD
100 Kick w/fins (easy)

Run

• 54m 30s
• 7.00 miles
• 07m 47s /Mi

Effort: Mod
This effort was only harder than the normal easy run because I was trying to get a video put together for BT evaluation. I had a mile at 6:22 but that mile was a quarter at a time as I moved the camera around and started and stopped recordings.
The run, despite being on a treadmill, was still fairly easy. I can't stand the treadmill and, as it turns out, I could have run outside because the rain didn't hit like they said or the radar looked. It is too cold to take a chance that I would have made it before the rain.
The HR is off quite a bit because I got sidetracked while I was doing all the camera work. No matter. I don't need it for EVERY run.

• Health data: Hours slept: 8

Swim

• 1h 00m
• 3050.00 yards
• 01m 58s /100 yards

Effort: Mod/Hard
At the end of last winter I don't think this workout would have been hard But I have had a couple of low volume or nonexistent swims. I started off a little to hard for the first parts of the WU and it kind of continued from there. I am still trying to keep a slow but steady increase in volume and intensity for another few weeks.
The main set was hard enough to have me bilaterally breathing by the the second 100 on 3 of the 5 reps. Normally I wouldn't have to do that until the last couple of reps. I like to try to breath every 4th stroke and alternate sides every 100 yards to try to be technically solid on both sides, but to day I wasn't able to hold that today.
2x250 WU
100 Kick w/fins (fast)
2x200 w/fins (mod)
5x200 on 3:15 (Landing 2:57 like a clock) (Hard)
100 Kick w/fins
2x200 Pull w/buoy on 3:15 (easy)
2x200 CD
150 Kick w/fins (easy)

Bike

• 1h 01m 16s
• 20.94 miles
• 20.50 Mi/hr

Effort: Hard
I thought the main set would have been a little easier but I thought wrong.....way wrong! It was a solid workout at a hard effort. I am beginning to look forward to these workouts right now because I know that there will be a pretty huge benefit in the racing season. I would love to be able to go 20+ mph for a half iron next season
WU:
10' @ 68-73% + 5' alternating 20" @ 106> %
40" @ 68-73% + 5' @ 80%
MS:
20x30" (30" Rest@ 68-73%) @ 95-100% +
2x5' @ 75-80% (1 set was called for. I added the 2nd.)
CD:
5-10' @ 65%

• Health data: Hours slept: 7.5