Run

• 44m 34s
• 6.00 miles
• 07m 25s /Mi

Took an easy 2-loop run on the trail around the Duke Faculty golf course. It's a 2.9 mile hilly dirt trail with a couple of good short climbs. I did some drill work between laps instead of at the end as usual.

Run
44:35 - 6 miles (7:26/mile)

Drills
4X high knees
4X butt kicks
4X side cross-overs

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3

Bike

• 2h 16m 48s
• 48.50 miles
• -----

I pushed off my Sunday ride for some additional rest/recovery and got out early this morning for a couple of hours. I'm still trying to figure out where my FTP stands based on the recalibrate power meter but I've got a better idea based on today and I'm planning to ride a 40K TT next weekend which should give me what I need. Today I started with 30min of warm up which is longer then usual for me but getting out first thing in the morning I wanted plenty of time to wake up. I started very easy and worked up to 80-85% FT. From there I did 2X (8'@ FT, 3' easy, 4' @ 105% FT, 3' easy), 10' easy, 2X20' @ 90% FT (5'), then 15' easy cool down. I'm probably still not totally recovered from Eagleman but these intervals felt slightly harder then I would expect with an accurate FTP set.

Entire Workout
Duration: 2:16:48 (2:24:06)
Work: 1712 kJ
TSS: 163
IF: 0.845
Norm Power: 224W
VI: 1.07
Avg Power: 209W
Avg Cadence: 95rpm


Main Set
Duration: 1:28:01
Work: 1176 kJ
TSS: 116.3
IF: 0.89
Norm Power: 236W
VI: 1.06
Distance: 32.732 mi
Avg Power: 223W
Avg Cadence: 97rpm

Swim

• 1h 10m
• 3400.00 meters
• -----

Good swim but I crashed near the end of the main set. I got 5 into the 10X50 and couldn't hold even close to the target on #6.

WU: 300, 200 kick, 4X50 build

MS:
500 (:30) @ T-pace
2X250 (:20) @ T-pace
100 easy
5X100 (:15) @ T-pace - 5"
100 easy
6X50 (:10) @ T-pace - 10"
100 easy
2X200 (:30) steady pull

CD: 200 easy

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

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 9.5

Bike

• 3h 04m
• 67.80 miles
• -----

Not the best ride but I guess I didn't expect to be completely recovered 6 days out from that death march called Eagleman. I decided to hook up with one of the bigger weekend group rides this morning. They initially roll at 7:15 but the start is 30min from my place (driving) so I drove down to FK and rode solo from there at 7:30 which gave me about 55min before meeting the group for part 2 of their ride at 8:30. I got a solid 50min at 90% in after a quick 5min WU. The group ride tends to spend too much time standing around for my tastes but I suppose it's not gonna kill me. It took a good 10min to get everyone rallied up and rolling and then about 6 miles in they pull off into a parking lot and "regroup" which basically means stand around for 5min before continuing on. I headed on down Shore Drive solo and looped back around eventually letting them pull up on me. Then about 20min later there is another 15min "regroup" while everyone fills water bottles and shoots the shit before retracing out path all the way back to the Starbucks on Laskin for the "cool down". A few of us took off on the ruturn in a small group and rode some more steady pace line. I pulled most of the way up Shore Drive but I wasgoing pretty hard and really wanted to pull off but everyone else seemed to be on the edge too so I did what I could to keep the train rolling. Once we hit Great Neck for the final 6 miles I was pretty toasted. I was able to hold in the 80% range for the most part and limped into the parking lot to grab a quick iced vanilla latte before heading back towards FK to get my final 30min. By this time I was lucky to hold 70-75% FT. So I felt like I was pretty tapped out and just trying to hang on most of the morning even though it was an easy week up to this point. On top of that, it looks like the reference for my power meter has changed a bit because of some maintenance I did (see below) so I've got to adjust my mental perspective to the new (lower) numbers.

So overall I guess it was a decent ride...I gave it everything I had and all you can do is all you can do, right? For 3 hours with a healthy dose of soft pedaling (the group dynamic is a hard-easy type thing) and struggling to put any kind of power over the last 30min I managed a .83 intensity factor...nothing terribly impressive but coming off a very hard race 6 days ago I guess it's acceptable. You ca n see how much time is :lost" standing around doing the group ride thing. I logged 3:04 actual riding time with a 3:44 elapsed time...so about 40min of NOT RIDING. Add another 17min of soft pedaling (cadence <20rpm) and there is a lot of wasted time in there. That's the primary reason I don't like group rides with the roadies. I'll still come out again though, I suppose the different dynamic of hard-easy in the context of a longer workout is probably good for me.

Duration: 3:04:03 (3:44:09)
Work: 2254 kJ
TSS: 209.2
IF: 0.826
Norm Power: 223W
VI: 1.09
Avg Power: 204W
Avg Cadence: 98rpm

Run

• 28m 16s
• 3.50 miles
• 08m 04s /Mi

The word of the day is ELECTROLYTES. For whatever reason I neglected my nutrition bottle on the ride and just drank a LOT of water (at least 140oz). That came back to bite me on my transition run. It was about 90 degrees and my legs were pretty toasted but I wanted to at least get an easy short run off the bike so I planned to go out-back to the visitor center (4 miles) On the way out I was fin although not feeling very light on my feet. After some water I started heading back and wanted to pick it up just a little. About 9min into the return my right quad began to knot up so bad I could barely walk. I eventually walked it out...maybe 5min...and jogged the final 4min back to my car.

Sport

• Yoga
• 30m

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 2

Swim

• 1h 00m
• 3000.00 meters
• -----

Endurance swim

1200 continuous as: 300 easy, 100 T-pace, 200 steady (T-pace + 5"), 100 T-pace, 200 steady, 100 T-pace, 200 steady

100 easy

1200 continuous as: 200 T-pace, 100 easy, 200 steady, 100 easy, 200 T-pace, 100 easy, 300 steady

100 easy

400 steady pull

100 easy

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

Run

• 1h 00m
• 6.20 miles
• -----

Easy run trying to get the legs to come back around. My quads aren't really sore anymore but are still fatigued deep down. I just focused on a quick cadence without necessarily running fast. It was also pretty warm out mid-day so I guess I got some heat acclimatization. I finished with some drills.

Run
47:23 - 6.2 miles (7:36/mile)

Drills
4X high knees
4X speed skips
4X side skips

Swim

• 1h 00m
• 2900.00 meters
• -----

Another good swim...I hope these pay off.

WU: 300, 2X100 kick, 4X50 build

MS:
30X50 (:10) odds hard, evens easy
100 easy
500 steady pull

CD: 100 easy

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5 Overall Workout: 3

Swim

• 1h 10m
• 3300.00 meters
• -----

Good threshold swim...2000m @ T-Pace

WU: 200, 2X100 pull, 2X100 build

MS:
500 @ T-pace (:30)
5X100 @ T-pace - 3"(:10)
100 easy
500 @ T-pace (:30)
5X100 @ T-pace - 3"(:10)
100 easy
6X50 25 hard/25 easy

CD: 200 easy breast/free

Bike

• 1h 37m
• 32.00 miles
• -----

I considered trying to bang out an interval session but my legs were still just too fatigued and sore so I decided to just go out and spend some time turning the cranks. I was only able to maintain 80-85% FT for any length of time but I did a couple of shorter stints around 90% in the aerobars. Taking it easy today should allow my to contine recovering from Eagleman and be ready for some wuality training this weekend.

It looks like my work on the Ergomo yesterday might have paid off. The offset was steady through the ride from start to finish..

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3