Cancun Prep Day # 4 - 2500 easy/steady swim and 20-30 easy run

I am sleepy today! I've been going to bed later than usual due to the the Olys and I've been getting early to the office cuz I am accruing vacation time for cancun :) I am also a bit fatigue from the time trial yesterday and my legs are a bit sore, hence today is just an easy day and I am taking a FAT nap after work.

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Had an ok swim, I could tell I am tired from yesterday so I just took it easy, focused on technique and fortgot about the watch/speed.

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easy nice guilty pace run, just getting some training in while taking it easy to recover from yesterday intense sessions. Legs feel a bit sore but actually much much better after the run.

 

Cancun Prep Day # 3 - 2500 Tempo swim and 60 min bike (30 min @Threshold)

Great swim and now I can finally say that my swim speed is back! I did 6x200s on 2:30s (1:15 /100yds) and I was in fact able to avg 2:28s or 1:14 min/100yds which I think is the fastest avg for 6 sets I've ever done and although I ran out of gas for the last set, the problem is more lack of endurance  and which will come :)

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For my TP session I did the Charlie Baker Time Trial (9.7 miles) on Concord, MA as my FTP session for the week. I figure it would take around 25 min to complete given my fitness hence it would be a killer session. I managed a good speed @ 24.5 mph given the course since like 70% of the course is sort of a false flat. I also had decent wattage (263 watts) although my power dropped a lot the last 2.5 miles due to a bad cramp on my left calf which tells me I am still somehow fatigue from Steelhead AND my cycling fitness is still poor compared to what it used to be. Otherwise I am certain I would have avg around 270 watts and like 24.8 mph. Anyway that puts my current FTP aroun 250-255 watts which is still 10 watts off my usual shape and 20-25 watts away from when I am in good cycling shape. I have 4 weeks to try to bring it to 260 watts; we'll see what I can do :)

 

Cancun Prep Day # 2 - 3000 swim and 60 min Threshold bike.

I have a swim and a Threshold bike on the schedule but it is been raining since Sunday hence I might have to move my bike for tomorrow (no way I am using my trainer) and do a run today. Plus tomorrow there is a 10 mile TT in Concord so I'll do that as my workout :)

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Had a nice, I focused on what I saw on the phelps et all video and the stroke felt very relaxed and smooth. I was able to avg 2:40s for 200s with relative ease.

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another nice run. Just went by RPM at whaterv pace felt good, it ended up been steady pace. Running fitness 'feels' like it is coming back!

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Athlete Racing News w/e 08-10-08

Cancun Prep Day # 1 - 2500 swim  + 30 min run.

did my swim today and it went very well. After watching the swim olympics over the weekend I focused on swimming long and keeping my elbows high (I usually do that) however I also focused a lot on rotating more. Those guys rotate more I guess to be able to reach as far away as possible and have more surface to 'pull' while keeping body prefectly balance and streamline. So I did that and I felt very comfortable and smooth in the water. the two 400s I did at steady/mod pace I avg 5:15s which is 1:19/100yds and they felt more steady (z2) than moderate.

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these videos are a must watch people: http://www.youtube.com/watch?v=ax77_hHq9Dc, http://www.youtube.com/watch?v=mm-vSqlWmgs&feature=related and http://www.youtube.com/watch?v=E2n6FRHh9UE&feature=related

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just did my eun at whatever pace felt easy. Did my usual 5 mile loop

 

Ok, I am done recovering (I think) legs felt good today and I am ready to train HARD for 5 weeks :)

no swim, I HATE when work gets on the way of training, but no more! As of Monday is ALL about Cancun and training very hard for 5 weeks, I will...

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no run either as it was pouring rain so I jumped on the trainer for a spin... all easy until monday or legs feel ready to push again.