Swim

• 1h 05m
• 3150.00 yards
• 02m 03s /100 yards

Effort: Mod
Tonight I decided to go for some longer reps than I have been doing. I really hate doing the 250's but they have plenty of value. I planned to do 4 reps but I added 1 more, or I would have done 5 had I not cramped up with 100 left in the 5th one. I was on track to finish as planned but the cramp set me back and I sprinted the last 100 to try to gain some of the effort back and then proceeded to finish my workout.
2x250 WU
100 Kick w/fins (fast)
2x200 w/fins on 3:15
5x250 on 4:00 (landing 3:38-3:40)
100 kick w/fins
2x200 Pull w/buoy and paddles
2x200 CD

• Health data: Hours slept: 7

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