Swim
  • 50m
  • 2500.00 yards
  • -----

Workout #1B - 2500 yards/meters

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set:
2 x (150, 100, 50 on base)

Main Set:
3 x 200 on base
1:00 rest
4 x 100 on base
1:00 rest
5 x 50 on base
1:00 rest
10 x 25 on base

Bike
  • 5h 26m 22s
  • 100.22 miles
  • 18.42 Mi/hr

CLIMB: 5,005ft
AP: 178

50 mile tailwind and then brutal 50 mile headwind on the way back in. Rode with a friend and it slowed me down quite a bit and that is why power is low. My front shifter broke at mile 38 so the last 62 miles I had 2 gears and could only shift on the front chain ring. Made for some really low cadence and a grind into the wind.

Run
  • 29m 52s
  • 4.00 miles
  • 07m 28s /Mi

Transition run. Just stayed really smooth and easy. Felt good.

No way I could ride today with the torrential rain and lightening. Didn't even feel safe running and just could not get on the trainer. I figure the key workout is the 100 mile ride so I'll do that tomorrow and will also add 4 mile brick run as the weather is supposed to be beautiful tomorrow.

It really SUCKS losing mileage on the bike but I know now is the time it won't kill me to take a day off. If this was January I promise you I would have forced myself onto the trainer. Next week will be a big week since I'll ride long tomorrow and next Saturday. I am also not going anywhere for Thanksgiving so can make my regular 30 mile weekday rides 40 miles. This is going to be a big week and I love it!
Swim
  • 46m
  • 2300.00 yards
  • -----

1,000 swim time was 15:21. Didn't push hard. My left hand still goes numb every time I swim over 500.

Workout #3B - 2300 yards/meters

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set:
300 on base
3 x 100 on base

Main Set:
4 x 50 on base (descend, each one getting faster)
1000 for time

100 easy cool down

Run
  • 1h 14m 25s
  • 10.00 miles
  • 07m 26s /Mi

Easy run. Run is feeling really good and endurance is definitely coming along. RPE was pretty low on this run.

Bike
  • 1h 31m 11s
  • 30.59 miles
  • 20.13 Mi/hr

CLIMB: 1,873ft
AP: 214

This was one of those days where I just didn't feel overly motivated and struggled to get out the door. Thank goodness Kim kicked me in the ass and said "WE ARE GOING TO KONA DAMNIT, GET OUT THERE!"

198AP out
241AP in

rbalazs' Training Log


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