Run

• 45m 19s
• 6.20 miles
• 07m 18s /Mi

10K run at PlayTri as part of a relay team with John. I guess all the Jello-shots and Beer-Bongs we did the night before worked good since I set a PR for a 10K. It was a pretty hilly course so it was probably good practice for Longhorn.

Bike

• 1h 08m 22s
• 19.24 miles
• 16.89 Mi/hr

Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Bike Hill Repeats
Strength
45
WU: 15'
MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

I combined these two workouts into one workout. I did the hill repeats at the Windhaven Hill.

Bike

• 2h 33m 18s
• 50.31 miles
• 19.69 Mi/hr

Strength
Race Specific Prep
140
Race simulation - start with a 20' warmup very easy. Then you are going to bike 40' at IM Pace (mid Z2) and 20' at 1/2 IM pace (high Z2)- and you are going to do this twice. Once again 40/20 - 2x. Go right into 2nd brick.

This ride was twice around the Celina Loop. I used a HR of 135 as my IM pace and 140 as my HIM pace.

Run

• 1h 12m 34s
• 8.40 miles
• 08m 38s /Mi

8:30am
Strength
Race Day Specific
40
Run 9k in Zone 1-2 before the ride. AFTER the ride you are going to run 9k at 3 different paces. 3k fast/3k faster/3k fastest! Let's see you crank it up!

I am so anal about distances that I took my mountain bike to Celina also. I used it to measure the distance on the running trail. The longer loop is 1.2 miles and there is a shorter loop that is .7 miles. I did not do the full 9K for each session because I flat out did not feel like running that far. By the time I got to the last run, it was around 90 degrees. I guess it will be good practice for a potentially hot day in Austin.

Swim

• 55m 55s
• 2150.00 meters
• 02m 36s /100 meters

5:30am
Speed
50
2150
WU: 300
MS: 3x - 50, 100, 200, 100, 50 - all at Race Pace. (50 Z2 + 15" rest on all) - then 5x50 kick (swim 25, kick 25) on 15" rest.
CD: 100

Sport

• Swimming - Other
• 2h 30m

Run

• 39m 16s
• 4.80 miles
• 08m 10s /Mi

5:30pm
Raise LT
Race Specific
50
10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.

Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.

After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes.

Swim

• 42m 46s
• 1600.20 meters
• 02m 40s /100 meters

4:00pm
Speed
50
1750
WU: 300
MS:
5x50 (sprint 1st 25) - on 20" rest.
4x:
- 2x50 Z3 (15" rest)
- 1x100 Z3 (60" rest)
- sprint a 50 Z5 (15" rest)
CD: 200

Strength

• 1h 00m

Full body workout with Gail

Sport

• Stretching
• 10m