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View albumDocShock's quest for Immortality!!
September 3
September 2
- 3h 40m 25s
- 61.49 miles
- 16.74 Mi/hr
7:30am
Bike Base
Endurance
210
3.5 hour ride as follows: 30' easy spinning - then 5x10' Big Gear @65-75 RPMS - with 2' recovery. Then another 30' easy spinning. Then 2x25' aero position at race effort @ 90 RPMS. The last 30' of the ride are very easy, just spin to get the legs loose.
I ended up using the first 30 min as a warm up and then I left it in the hardest gear for the rest of the ride. The time goes by so much faster with a group. Karen, Johnny, Marci, Steve, GGaarryy, and Charles were all there.
- 37m 01s
- 4.55 miles
- 08m 08s /Mi
12:30pm
Strength
Race Day Specific
45
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.
I wanted to do this run with my HR near 150. It barely took me 5 min to get there. Then it was hard to keep it there so I let it creep up to 155. I was surprised with the pace of this run. I did not think I was going this fast. I did the run, on a trail around a lake, near the hotel that we parked at. There was nothing that indicated the distance so I mapped it on the route tracker. This run did make me feel better about the run at the HIM.
September 1
- 30m 45s
- 9.14 miles
- 17.83 Mi/hr
7:00pm
Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.
- 1h 00m 46s
- 2600.00 meters
- 02m 20s /100 meters
8:30pm
Speed
Race Day Simulation!
60
2600
MS: 4x200 no warm up on :30 rest.
Then 500 at race pace.
Rest 1' then 6x200 at race pace with 30" rest.
CD: 100
I can not believe I finished a swim workout in the time indicated! I had the TT set at 1.15 for all the intervals and it felt fine.
August 31
- 36m 28s
- 11.20 miles
- 18.42 Mi/hr
7:00pm
Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- 19m 25s
- 2.50 miles
- 07m 46s /Mi
7:45pm
I did not have a run on my schedule but I just had to try out the Newtons. I felt like the shoe design promoted me to lean forward more, thus increasing my cadence and causing me to run faster. The faster I ran the more comfortable it felt. I had my TT set at a cadence of 90 and it felt more comfortable to run with a faster cadence. I ended up turning off the TT about 1/2 way into the run. Also, they are noticebly lighter than my Brooks.
August 30
- 1h 13m 45s
- 25.24 miles
- 20.53 Mi/hr
Bike LT Test
Assess Fitness
60
BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.
I did this at the Celina Loop. The fish tacos, from last night, must have been laced with EPO. I think I will need to try them again before Texas Man. Ave HR for the LT was 156
August 29
WooHoo, no workouts scheduled today
3 Good Things1) My sister called and invited me to a "travel party" tonight, whatever that is. The good part is that she said there would be cute girls there that are probably "easy". Honest to God, that is what she said.2) I guess it just was not ment to be. I get home from work and find out the power has been out for the last 4 hours. It was weird. The neighbor to the right did not have power, but the neighbor to the left did. The house directly across the alley was without, while the neighbor kitty-corner was with. Thankfully the storm cooled it down so it was fairly comfortable in the house. We still did not have any power when we went to bed. It came back on some time later because I woke up to the light being on in my bedroom.3) Since we had no power, we went out to eat and found a new seafood restaurant near the house. I had the fish tacos and they were excellent.August 28
- 32m 10s
- 3.40 miles
- 09m 28s /Mi
4:30am
Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- 1h 13m 40s
- 2800.00 meters
- 02m 37s /100 meters
8:00pm
Swim Endurance
Endurance
60
2800
WU: 300 swim & then 300 drills.
MS: 8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200
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Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
Swim Endurance
Endurance
75
4000
WU: 300 & 8x50 on 10" rest.
MS: All are done on a 1' recovery. 1x each: 1000 70% effort. TT @ 1.25
800 75% effort. TT @ 1.20
600 80% effort. TT @ 1.15
400 85% effort. TT @ 1.10
200 85% effort. TT @ 1.10
100 100% effort. TT @ 1.00
CD: 200
This is my longest swim workout to date. I have done a 4000 yard workout before, but never 4000 meters.