Swim
  • 1h 30m
  • 4500.00 yards
  • -----

Didn't have a workout specified, but I found this one from masters at the bottom of my swim bag, so I took that as a sign - hah.

100 free/50 catch up
100 free/ 50 right arm
100 free/50 left arm
100 free/50 catch up

400 pull

[2x]
(Pull round 1, free round 2)
4x50, :10 rest
3x100, :15 rest
2x150, :20 rest
1x200, :30 rest

200 kick

16x50, :15 rest
(Sprint 25/recover 25)

Long 500 choice warm down.
--------------------------------
Whoo - I have gotten pokey. I didn't watch the clock much and this was mostly easy, but the few times I looked at the clock it appears my T-Pace is about 1:39. I know that will come back. Endurance felt good - just not a lot of punch. Elbow felt ok, but I could feel it - interested to see how it feels later today. Oh, and my hamstrings are a little sore, so I guess the strength stuff is working.


Long travel day in the car today - Whoo-hoo. Happy I at least got my swim in before hitting the road.

  • Calories out: 3463 From lifestyle:2693, From activities:769
Strength
  • 1h 40m

10 minute warm up spinning on the bike.

20 lunges no weight
10 RDLs on each leg, no weight
20 overhead squats

3x each:
12 squats w/ bar
12 one-leg step ups w/ 20lbs
12 lunges on block w/ 20lbs
12 leg curles on ball
12 stiff-keg dead lifts w/ 20lbs
12 standing calf raises w/ bar

1 hour pilates routine.

  • Calories out: 3326 From lifestyle:2685, From activities:641
Bike
  • 1h 30m 25s
  • 19.39 miles
  • 12.87 Mi/hr

4x Overgear Intervals up Kennesaw Mountain.
20 minute easy warm up, then first interval up the mountain easy (just a little more warm up.
Interval 2: Cadence <60rpm, power >230w
Interval 3: Cadence <70rpm, power >260w
Interval 4: Cadence <60rpm, power >260w
10 minutes or so of easy spinning arm down.
-----------------------------
Well since I forgot my HRM I could go a little harder than I was supposed to and my coach wouldn't know the difference - heh. But, yeah, while the third one was not at an all-out effort, it was fairly hard, but I did still have some gas left in the tank and felt like I could have rode that effort out for 20 minutes - I guess we will find out in a couple of weeks when I do a climbing FTP test. But I really did feel good today.

Perhaps of some interest relative to the "do you think my PM is reading correctly?" discussion with my coach earlier today: On the 3rd interval I matched my PR (7/11/2014) on the climb to the exact second (9:06). Both my average watts and max watts on today's effort were both exactly 10w higher the same all-out effort on 7/11. On 7/11 I weighed 145.6lbs, today I weighed 149.0. So does 4.6lbs equal 10 watts when climbing?

My Quarq flaked out a few weeks ago a could of days before 6 Gap (of course). I took it apart, cleaned everything up really well, re-greased the bolts and torqued them to spec. It was still reading wonky right after, but after a couple of hard rides it has seemed to settle in be reading correctly, and zero offset numbers are consistent. One of these days I am going to put my vector pedals back on and try comparing them again....

  • Calories out: 3466 From lifestyle:2693, From activities:773
Run
  • 1h 05m 38s
  • 3.98 miles
  • 16m 29s /Mi

As no swim AND since was going to be in the car a lot today I bounced out for a walk and a good stretch especially my hamstrings, glutes and hip rotators. They feel good, but I could still feel a little bit of yesterday's hike in them.

  • Calories out: 3205 From lifestyle:2714, From activities:491
Run
  • 2h 15m 18s
  • 7.20 miles
  • 18m 47s /Mi

2x ascents up Stone Mountain with 25lbs in a backpack.
Warmed up for about 25 minutes or so before heading up the mountain. Carrying the pack I can't believe I was that much heavier back in December a year ago. Did two ascents of the mountain, then looped back down a piece of the white trail to end. took my pack off and walked and stretched out for about 10 more minutes - felt downright bouncy with the pack off!

  • Calories out: 3667 From lifestyle:2654, From activities:1012
Bike
  • 3h 02m 47s
  • 60.15 miles
  • 19.74 Mi/hr

Just some time in the saddle.
Decided to ride from the Bud Plant, but it was in the 30s up there in the morning, so did some work and chores first while waiting for the temps to come up a bit. Rolled out later than I would ahve liked, but the weatehr was awesome, so glad I waited a bit in that regard.

Felt super, but didnt pay too much attention to power or effort, so of course I either rode a little to hard or a little too easy = pretty much grey zone the whole way around. Suprisingly few cyclists out - must be because IM Florida is next week and maybe also that the last Secret Handshake Ride for the season is on sunday and they are going to ride out of the Bud Plant. Airport Ride starts up next Sunday.

  • Calories out: 4567 From lifestyle:2614, From activities:1953

TankBoy's Training Log


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