NIce easy spin -- nothing strenuous -- just flat road spinning.
WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
Nice and easy!!
Today's Final Workout
MS: 6x1' big gear sprint with 2' recovery
This workout was supposed to have 8 sprints, but the only place to go around here to get a relatively flat surface to ride on is on campus and it takes some time to get back. So, I cut the repeats down to 6 and cooled down on the way back home (except for the big hill I have to climb to get back to my apt.).
Nice coasting run - I never pushed to hard just concentrated on form. It was quite a bit faster than my pace for the 1/2 IM but the HR stayed in Z2 so I maintained the pace.
I do know that I will have to concentrate and keep the pace between 11' and 12' per mile on Saturday -- if I don't it won't be pretty.
WU: 300 swim; 6x50 on 15"
MS: 6x100 on 20"
1: 100 swim
2: 50 kick; 50 swim
3: 100 swim
4: 25 kick; 50 swim; 25 kick
5: 100 swim
6: 100 swim
Easy triple today. For the most part the final multiple workout day until race day; with the exception of the race prep on Friday.
Felt really good on this ride. I didn't get to the brick I was supposed to, but I have an insane amount of work to do this weekend for school.
It isn't all that good that I didn't get to the 140' ride and the split brick workout, but I will be fine -- I am ready for this race. I just have to handle school in the meantime.
MS: 2x 50, 100, 200, 100, 50
2x50 (swim 25, kick 25); 50 swim
Tomorrow is a scheduled day off -- and I will take it - and use it to get a lot of work done so I can get to the triple workout on Monday.
I am ready for this race -- don't get me wrong - I won't set any speed/time records, but the goal is simply to finish the race, and do so before the awards presentations (which start 8 hours after the start)!!!
Bike is in the shop today for the final pre-race tune-up, and to have some modifications done. Transforming the 2005 Giant TCR Aero 2 into a true tri-bike instead of a hybrid.
Changing out the drops for "bullhorns" adding a 105 crank, bar end shifters, and an xLab Flatwing (as I have an Arione Tri saddle, or I would have went with the Saddlewing), etc., etc.. Good thing is all the measurements stay the same from my set-up, so it will just be getting used to everything, and I have three or four more rides (including the final brick tomorrow) before the race.
Hopefully, I can get to the pool later today and continue working on getting my gills, but scheduling concerns abound -- still. I will get to the pool throughout the weekend, if today doesn't happen.