Run #1

• 29m 37s
• 4.00 miles
• 07m 24s /Mi

Easy 4 miles to start the morning.

Bike

• 2h 31m 16s
• 55.30 miles
• -----

Got started on the bike around 9am after an easy 4 mile run. Started with some easy spinning and then did 2X45' (5') @ race intensity (85% FT). It was already getting hot out and I started with one bottle of water and one nutrition bottle. After the first 45' interval I pulled into 7-11 and grabbed a 32oz Gatorade G2. After the second interval I hit another mini-mart for a 32oz Gatorade Tiger. By the time I finished the ride everything was gone.

Duration: 2:31:17 (2:39:33)
Work: 1798 kJ
TSS: 169.9
IF: 0.821
Norm Power: 205W
VI: 1.04
Avg Power: 198W
Avg Cadence: 100rpm

Run #2

• 25m 01s
• 4.00 miles
• 06m 15s /Mi

HOT! Was pushing 95+ by this point. The plan was to split the 4 mile up into equal segments and run fast, faster, fastest. I went out a little too quick and thanks to the heat I couldn't hold the 3rd gear change all the way through to the end. I ended up dropping the pace back to 6:30/mile for the final 1/2 mile but was running roughly 5:50/mile up to that point.

1.33 miles - 6:23/mile
1.33 miles - 6:10/mile
1.33 miles - 6:15/mile

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

Sport

• Yoga
• 40m

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 8

Swim

• 50m
• 1000.00 meters
• -----

Up early to hit the pool so I can run after work. It's been months since I've done a 1km TT so I figured it was time even though I really don't like doing them. This one actually wasn't that bad. I managed to get into a good sustainable rhythm but keep the pressure on. By about 600m I was feeling it but was able to maintain a relatively steady effort. knowing that I only have 3 laps to go usually is enough motivation to stay strong for the final 300m and the last 100m is just one hard lap. I logged a 16:23 for a new T-pace of 1:38/100m. My previous TT back in early April was 17:15 (T-pace = 1:43/100m) but for the past few weeks I've been basing my workouts on an estimated 1:40/100m pace which was probably slightly optimistic initially. This was also a new PB for me over my previous best last June.

WU: 300, 100 kick, 200 pull, 100 kick, 4X50 build

MS: 1000m TT

CD: 200 easy

Run

• 1h 32m 31s
• 13.00 miles
• 07m 07s /Mi

7:15, 6:35, 6:23
7:01, 6:43, 6:18

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 4

Bike

• 1h 24m 09s
• 30.00 miles
• -----

Decent ride although it was pretty damn hot even at 6pm. 20min easy WU riding out to the airport then 2X20' (3') @ 95-100% FT (IF = .95, .98), 5min easy, 6X 30/30 @ 150% FT, then 20min easy back home.

Work: 1035 kJ
TSS: 112.2
IF: 0.894
Norm Power: 223W
VI: 1.09
Avg Power: 205W
Avg Cadence: 97rpm

Run

• 32m 08s
• 4.70 miles
• 06m 50s /Mi

First run with my new Garmn 405. Pretty cool, all I had to do was hit the "Import from Garmin" button on my log and everything downloaded...COOL! Oddly though when BT downloaded the data it logged 31:38 but the data downloaded to Garmin Connect says 32:05 and the watch itself says 32:08. I changed the time logged here to match the watch.

This was a short transition run off the bike. I went out steady and picked it up on the way back jogging in the last 1/2 mile easy.

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

Swim

• 1h 05m
• 3200.00 meters
• -----

WU: 300, 100 kick, 200 pull, 100 kick

MS:
10X150 (:15) as 100 hard, 50 easy
100 easy
2X400 (:20) pull build

CD: 100 easy

Run

• 1h 05m
• 7.15 miles
• -----

Ran in the evening after it cooled off a little. The first 10min were easy then I worked around race pace for the next ~40min. Finished with some drills.

Run
7.15 miles - 51:54 (7:15/mile)

Drills
5X high knees
5X backwards run
5X speed skips

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3

Sport

• Yoga
• 30m

• Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 8.5

Bike

• 2h 29m 22s
• 53.20 miles
• -----

VA State Time Trial Championship (40K)

This was my first TT that didn't require a run immediately off the bike :) The entire ride duration included a ~30min WU on the trainer, 40K TT, and then another 50min steady after I recovered.

I thought I had a reasonable shot at going under 1hr but didn't quite make it - 1:00:43. That was good enough for 2nd in CAT5. More importantly, I got a great 1hr power for my FTP (250W). Based on my past few rides I figured it was 250-255W and this confirmed it so now I've got some reliable data for pacing at Providence in a few weeks. That re-install I did changed my Ergomo readings by about 30W but at least now everything is consistent and reliable.

UPDATE - Turns out there was an issue with the course and it was actually about 500m long which would be roughly 45sec so I likely did go just under 1hr for 40K.

40K TT
Duration: 1:00:38
Work: 900 kJ
TSS: 99.1
IF: 0.99
Norm Power: 248W
VI: 1
Avg Power: 247W
Avg Cadence: 108rpm
Avg Speed: 24.6mph
Max Speed: 33.7mph

Run

• 21m 40s
• 2.90 miles
• 07m 28s /Mi

Short run after going back out for another 50min on the bike. It was getting hot and the shoulder on road I was running completely went away about 11min out so I just turned it around. By the end my legs were getting ready to cramp anyway.

Sport

• Yoga
• 30m

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 1 Hours slept: 6.5 Overall Workout: 3