Sport

• Core Training
• 20m

BT Core workout

• Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 7.5

Bike

• 1h 23m 04s
• 26.80 miles
• 19.36 Mi/hr

Early Afternoon Recovery Ride

Weather: 60F, SSE winds @ 20+ mph (gusting to ~ 28)

Calories: 1036
Avg/Max Pace: 19.3/35.8
Avg/Max Cadence: 87/101
Ascent: 660

Endurace/Recovery ride. Kept the RPE easier, but was hard at times with that wind. After a while the wind was just obnoxious out there. Finished the ride at the Y.

Swim

• 21m 55s
• 1000.00 yards
• -----

Recovery Swim following bike

200y Free
2x100y Free KOB w/ fins
200y Pull
2x50y Lead-hand sweet spot
2x100y Catch-up
100y Breast

Just and easy swim per the plan after the ride. No real structure on this one. Just kinda did some sets that I could use some work on.

• Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 9

Bike

• 2h 01m 07s
• 42.70 miles
• 21.15 Mi/hr

Mid-am Endurance Ride

Weather: 56F, winds ENE @ ~ 13 mph (increasing)

Calories: 1670
Avg/Max Speed: 21.1/36.8
Avg/Max Cadence: 89/108
Ascent: 880ft

Plan was for 2 hr ride, taking kinda as LSD. I felt really good out there today, I rode a little harder than what I shouldve, but it felt really good. Wind was a little pushy today, but no big deal. Good ride! Couldve easily went further.

Run

• 30m 40s
• 4.90 miles
• 06m 15s /Mi

Brick Run

Calories: 489

1st brick of the season! Plan was to do an out and back w/ Z2 out and Z3 back. For some reason the footpod wouldnt pick up so I decided to do a loop on the trail down to the soccer fields and then back, which is about 5.2 miles. So, distance is an estimate, though, I think its pretty close. Overall the trans run felt realy good. I got my legs back after 2-3 minutes and I was good after that.

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.25

Swim

• 42m 58s
• 2300.00 yards
• -----

AM Speed/Technique

WU:
200y Free
6x50y Lead-hand sweet spot

Main:
20x50y Free (odds hard, evens easy)
2x200y Pull (first set done w/ paddles)

CD:
200y Free
8x25y Lead-hand sweet spot

Swim felt good. On the 50s, they started out :40-:42 and slowly ended at :43-:44. Swam those really hard since the next 50 was recovery. Lead-hand sweet spot drill clicked today too. The secret - arching your back. When I would arch it a little everything would float up. If I relaxed too much, I would start to sink. The 8x25y drills was extra that I threw in there cause I wanted to work more on that drill.

• Health data: Sleep: 3 Soreness: 3 Hours slept: 7.25 Overall Workout: 3

Run

• 1h 30m 46s
• 13.85 miles
• 06m 33s /Mi

Afternoon Run

Weather: Mid 60s, 9 mph winds

Overall:
Calories: 1448
Avg/Max Speed: 6:33/5:47
Running Index: 74
Ascent: 100ft
Avg/Max Cadence: 91/97
Avg Stride Length: 4ft 5in

Phases:

70' Run in Z2
Time: 1:10:00
Avg/Max HR: 149/159
Avg Pace: 6:40
Distance: 10.51
Avg/Max Cadence: 90/94
Avg Stride Length: 4ft 5in
Ascent: 100ft

20' Tempo
Time: 15:22 (Had to cut short, see below)
Avg/Max HR: 165/169
Avg Pace: 6:01
Distance: 2.56
Avg/Max Stride Length: 95/97
Avg Stride Length: 4ft 7in
Ascent: 0ft

Legs felt a little heavy on this run. Just kinda felt like I was pounding down more than usual. Felt decent though and I kept the first phase in mid/high z2. Felt really good on the tempo session. Actually better than on the first 1hr of the run. It felt good stretching out the stride on that. Was supposed to go 20' min, but had to cut it short or a joining of the Dookie Club wouldve ensued. Eh... I jogged the last 5 min home.

• Health data: Sleep: 4 Soreness: 4 Fatigue: 3 Hours slept: 8

Bike

• 1h 00m 04s
• 20.60 miles
• 20.58 Mi/hr

Afternoon Hillwork

Weather: Low 60s, 13 MPH winds NNW

Calories: 900
Avg/Max Speed: 20.5/43.0
Avg/Max Cadence: 84/113
Ascent: 900ft

Shaved off a little from the beginning and end of the mapped route for WU/CD. Kept the gearing harder than what I would ride these normally for more of a workout. I like tough rides like this. Legs felt really good on the climbs.

Swim

• 56m 51s
• 3000.00 yards
• -----

Morning Endurance Swim

WU:
200y Free
2x100y KOB w/ fins
200y Pull
8x25y Lead-hand Sweet Spot drill (4x on left, 4x on right)

Main:
4x(300y Free, 200y Pull), RI 30"

CD:
200y Free Easy

Got some TI drills to try from Joel. I did the lead-hand sweet spot drill and realized how out of balance I am on my sides. Gotta work more on that. The main sets felt good. After the 2nd one though my back started to get a little weak and I could tell it was affecting my swim perf. Im sure thatll come around with a little core-work and more time in the pool.

• Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 7

Bike

• 35m
• 10.00 miles
• -----

Afternoon Technique on Trainer - outside!

Calories: 380
Avg/Max Cadence: 92/107

Phases:
10' warmup spin in 39-14
3x(35" ILT right, 35" ILT left, 30" recovery) in 39-15
5' spin-up @ 100 RPM in 39-15
3x(35" ILT right, 35" ILT left, 30" recovery) in 39-15
5' spin-up @ 100 RPM in 39-15
5' cool down spin in 39-14

I was a little bummed since its such a nice day out today and I had to do this on the trainer. So, I set up the trainer out in my driveway and did the session outside! Distance is an estimate.

Run

• 54m 43s
• 7.36 miles
• 07m 26s /Mi

Easy run w/ 8 strides and drills

Weather: 50F, winds @ 3 mph, drizzling

Calories: 758
Avg/Max Speed: 7:26/5:22
Running Index: 73
Avg/Max Cadence: 87/97
Avg Stride Length: 4ft 1in

10' of drills following run (not included in time, logged below in sports)
5' jog home after drills

Ran w/ Jason H. Just took it easy as today is an easy run. I thought today was supposed to be a Z1 run, but after looking at the plan its supposed to be Z2. So, the run was mostly in Z1, except when the strides started then it dipped into Z2 and back down to Z1. Afterwards Jason and I did some drills. A mix of Joel's and Jason's. Good stuff.

Sport

• Running Drills
• 10m

Drills after the run. Did a mix of drills from Joel and some that Jason had.

• Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 7.25