Last intense session before FL. I did a 56 mile ride/ 7 mile run session as 1hr of the ride a bit faster of race pace and the run all at goal pace. the ride went well and even though it was very windy and as always I have to ride out of the city and back until I can get to open roads I avg 19.5mph for the entire ride and 22.2mph on the interval which is GREAT! Last year I never avg over 21 mph on rehearsal sessions and I went to avg 22+mph at FL. SOOOOO if things are similar I should be able to ride close around 23 mph but we'll see. I'll pace base on watts and whatever speed I can avg I'll stick to it.

The run was pretty good but challenging because for 4 miles I had the head wind and my pace was dropping to 6:15-6:20 at comfortable HR otherwise I could have speed up but my HR was getting close to mid zone 4 so I slowed down. I felt good throughout and I am happy with the entire session.

Nutrition before: 1 wheat bagel with cream cheese, 1 ensure plus, 6 endurolytes, and 10 min before ride one sugar free red bull. While riding: 3 24oz bottles of heed/Gatorade plus one stinger gel + 6 endurolytes every 45 min. Before run: half a coke + 6 endurolytes, while running: 2 big gulps of G-ade every 6 min and 1 gel + 6 endurolytes at min 25. Post run: 8 pills recover easy, 3 pills green tea, 1 ensure, 1 wheat bagel with cream cheese, 32oz of water +  vitamins and 1 apple

15 min stretch session to cool down and 20 min roller foam for massage. Later on cold shower for legs

very busy day at work and had to skip my swim but I'll make it up over the weekend. I did my LT run and it was hot but I felt good pushing hard. It would have been nice to bring my fuel belt but other wise nice run

THE TORNADO (my bike) is ready to go for FL 70.3 here is a pic of my race setting (missing the aerobottle), isn't it pretty :)

I'll be heading to the pool soon for a 2100 yds time trial as final prep for FL. I am hoping for a sub 28 min otherwise I am going to be pretty dissapointed... we shall see!

I am grading my TT today with a A-. I had a bit of hard time getting into my racing pace and had to concentrate on my stroke more than usual. seconds I didn't drink sports drink before and I began crampping at around 1800 yds so I had trouble keeping the pace and slowed down. good thing is that I clocked 27:41 min and the cramp issue is a great reminder to take endurolytes before FL

again I had to cut my swim sesisons short but this time cuz of work. Still I managed to get a decent half ironman focus swim for a total fo 2500 yds

I did my eve easy run under 80s temp wearing 3 layers of clothing to simulate the heat expected at FL 70.3. Is that why people were looking at me in a funny way? ;)

After run I met with coach Kurt and one of the famous ST members Paulo (smartasscoach) for dinner and he is a very nice guy and knowledgable coach. it was fun to been able to pick the brains of two very smart dudes!

Originally the plans was to swim 3000 yds but I had to cut my swim short cuz the pool changed the open lap hrs (%$^@) oh well, at least I got 2500 IN

ouch challeging FT trainer session: lesson #1 it sucks to do FT sets when having a bad heachache. lesson #2 if you suck it up and push hard 265 watts for 10 min your legs will hurt so bad that your headache will go away :)

I revised my logs and power/HRM files and performance graph (a cool feature from the cycling peaks software) and I decided the best thing for me was to take the day off and have quality sessions this coming week before doing ‘some’ tapering before FL. At this point long sessions won't have an impact on my race as it takes around 6 weeks to produce the necessary adaptations in my body to benefit. I just wanted to do another rehearsal to develop a better pacing strategy for FL but since I already did 2 rehearsals I didn’t have issues skipping my ride. OTOH, doing a few last hard quality session the next 10 days will help me give my fitness a final push… we’ll see :)