Swim

• 45m
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• -----

OWS

Open water swim at Peir 121 with Triple Threat. Good swim. Wasn't very fast but sighting was good.

Bike

• 1h 04m 57s
• 17.44 miles
• 16.11 Mi/hr

Recovery

Easy ride after the swim. Led the middle group. Hung back with some of our newest members to make sure they didn't get lost. Nice ride.

I picked up a coaching client beginning this week.  He's training for the US Open.

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Tonight Michele was looking over my shoulder at my BT blog.  She saw the 3 Ironman logos in my blog.  Then she asked why Buffalo Springs wasn't there.  I said not an A race.  Then it hit her: "That's 4 Ironman races this year.  No wonder we're broke."  Just wait until after IMKY when I start serious bike shopping.  
 

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

Bike

• 3h 30m 39s
• 63.46 miles
• 18.08 Mi/hr

Key Workout - Race Simulation

First hour steady state HR zone. Next 2 hours tempo pace. Last 30 minutes tempo to interval HR zone. Practice race day nutrition.

Go right into the run.

It was very windy. But, I felt good on the bike. Rode the Celina loop. The chip seal is still bad on 1385. Between the wind and the chip seal this was a mental beat down ride.

I felt thirsty on the bike. Drank as much as I could, but still felt thirsty. Dela and I were talking about this last week; that most of us are probably chonically dehydrated.

Decent ride. This ride did a good job simulated an IM bike leg.

Run

• 1h 05m 05s
• 6.34 miles
• 10m 16s /Mi

Key Workout - Race Simulation

Run off the bike. Start slowly and build to steady state pace. After 30' steady state go into tempo pace. Hold tempo pace. Last 15' are fast tempo to interval pace.

This sucked...bad. I got off the bike feeling a little bloated and thirsty. Started running and felt OK, but not great. After about 20' I was feeling pretty normal. Kept drinking as much as I could. At about 45' I was back home. Not feeling very well and seeing stars. Doused myself with cold water. Continued on. Started a run/walk. At about 1 hour I called is quits.

I think several things led to this bad run. First, I don't think I'm recovered from my long run on Thursday. Second, I think I'm dehydrated. Very thirsty through out this ride. Third, I think the concentrated Infinit isn't working so well. I'm going to change up how I take it in. I'll have a concentrated bottle, but will mix it with plain water in my bike bottle instead of sipping the concentrate then drinking water.

• Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 1

Swim

• 1h 30m
• 3600.00 meters
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Master's Swim
WU
300
4x150 10"RI 50 kick/50 quick drill/50 swim

Main Set
2x300 20"RI 150 mod/150 hard
2x150 20"RI 50 free/50 stroke/50 free
3x200 20"RI descend
200
300
4x150 10"RI 50 kick/50 quick drill/50 swim

CD
100

I swam the first session and half the second session. Next week I'm swimming both sessions. My legs were very tired due to my 18 mile run yesterday. I really felt the fatigue in my legs during the kick sets. But, the second set of kicks wasn't as tough.

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

Run

• 2h 45m 06s
• 18.38 miles
• 08m 58s /Mi

Key Workout - long run
Fast Finish

Ran before work. The weather as nice - cool. I seemed to get stronger as the run went on. Felt comfortable the entire run and was able to pickup the pace at the end. I wanted to keep running to 3 hours but ran out of time.

Sport

• Stretching
• 20m

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

Swim

• 1h 00m
• 2400.00 meters
• -----

Master's Swim
WU
300
6 x 50 alt 50 kick/ 50 catch-up drill 10"RI

Main Set (all on 10"RI
8 x 25 alt 50 easy/50 hard
6 x 50 decend time 1-3
8 x 25 IM, 2 of each stroke
6 x 50 2 hard/1 easy
8 x 25 10" kick on wall then sprint to other end
6 x 50 down 1-2 breaths, easy return
8 x 25 hard

CD
100

All about speed this morning. Good swim

Run

• 1h 31m 27s
• 10.71 miles
• 08m 32s /Mi

Cruise Intervals

Great run this morning. My run has been feeling so awesome lately. Hope it's not peaking too soon. I ran the first interval at my 1 mile cruise pace. But it felt easy. So I decided to just run. I let the others fall where they wanted.

WU
Ran to the track, 2 miles
5x1 mile, 400 m RI
CD
Ran home

Bike

• 1h 02m
• 19.20 miles
• 18.58 Mi/hr

Tempo Intervals

Felt good to ride my bike fast. All the steady state riding I've been doing was getting kind of boring.

3x10' at Tempo 5'RI

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