Bike
  • 3h 46m 42s
  • 76.05 miles
  • 20.13 Mi/hr

CLIMB: 3,683
AP: 208

Felt REALLY strong on this ride. Consider that I rode at 190 watts last Saturday and felt like I had to work really hard to hold that. Also consider I rode 178 watts at IMTX last year and felt horrible. Today I completely backed off the last 5 miles even though I felt great because I knew I had a 6 mile run coming up. Wanted to focus on IM target watts and pace on the run. I rode 201 watts on the way out and 215 watts back in even after backing off the last 5 miles.

I was concerned I rode to hard and would feel like shit on the run, but as you'll see the run also felt great.

Run
  • 45m 42s
  • 6.03 miles
  • 07m 34s /Mi

Focus on IM target run effort off the bike. The entire run I was telling myself to back off but RPE was always very comfortable. Mile splits were 7:36, 7:34, 7:31, 7:33, 7:34, 7:41 and that last mile always has a good climb.

What's most exciting is absolutely NO sign of cramps. Looking back at these types of efforts last year and I was already struggling with cramps. I am hoping Magnesium and better hydration at all times solved it. I'm sure we'll find out more as the weather gets warmer but I am optimistic.

Swim
  • 40m
  • 2000.00 yards
  • -----

20X100 pull.

Run
  • 59m 26s
  • 8.03 miles
  • 07m 24s /Mi

Legs finally came back to me today. Felt much better. I knew I just had to work through it. Left knee is a little sore. Different from any tendonitis pain I've felt. Can't explain it but it almost feels like I hyperextended it at some point and now it's hard to straighten. Strange. It won't slow me down any though as I'll just deal with it.








Looks like the schedule is going to take a hit on Sunday. I was to do a 12 mile run Sunday before heading to airport at noon but now I have to take a 6:50am flight to get there for 1:00 meetings. If I have time I will try to run between meetings and team dinner. Otherwise Sunday may be a day off.

Bike
  • 1h 03m
  • 21.00 miles
  • 20.00 Mi/hr

Pouring rain and 38 degrees. Trainer ride with 10X3:00X3:00 built in.

Swim
  • 56m
  • 2800.00 yards
  • -----

Swim Workout #2B - 2800 yards/meters

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

Pull Set:
6 x 100 on base

Main Set:
300 on base
200 on base
2:00 rest
300 on base
2 x 100 on base
2:00 rest
300 on base
4 x 50 on base
(each 300 should get faster)
4 x 50 kick (no kick board, using fins)
100 easy cool down

Run
  • 1h 01m 34s
  • 8.00 miles
  • 07m 41s /Mi

CLIMB: 616ft

Didn't get out until a little later so just ran the neighborhood loop twice. It is hillier and hard to hold pace on intervals and if recovery is on an uphill it's even harder. That said, I felt terrible. Legs are fatigued and still sore. Got the hot tub heater fixed so will be in there this evening and will stretch out and then roll.

I just gotta push through it. It will come as I get stronger.

- 10:33 warmup 7:44
- 5:00 hard: 6:46
- 3:00 easy: 8:20
- 5:00 hard: 7:07
- 3:00 easy: 8:10
- 5:00 hard: 7:08
- 3:00 easy: 8:18
- 5:00 hard: 7:37
- 3:00 easy: 8:58
- 5:00 hard: 7:21
- 3:00 easy: 9:00
- 5:00 hard: 7:41
- 5:41 easy to fisnish: 8:06

Swim
  • 1h 20m
  • 4000.00 yards
  • -----

Swim Workout #1A - 4000 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
200 pull, 30 seconds rest
10 x 50 on base

Main Set:
6 x 100 on base (steady)
3 x 200 on base (steady, strong, fast)
2:00 rest
4 x 100 on base (descending)
2 x 200 on base (steady, fast)
2:00 rest
2 x 100 on base (steady)
1 x 200 fast
100 easy cool down

Bike
  • 1h 31m
  • 30.66 miles
  • 20.22 Mi/hr

CLIMB: 1,806ft
AP: 190

Legs feeling fatigued after long run yesterday and mileage on bike from weekend.

Run
  • 22m 40s
  • 3.00 miles
  • 07m 33s /Mi

Transition run. Legs are tired and did not want to turn over first mile. Also legs still stiff but loosened up.

rbalazs' Training Log


 January 2015 
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Time
Distance
  • Memorial Hermann Ironman Texas (Triathlon)
    5/16/2015 The Woodlands, Texas
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