Swim

• 1h 00m
• 3000.00 meters
• -----

For whatever reason I woke up at 5;30am and couldn't get back to sleep...I think I'm still excited about buying a new car last night. Anyway, I decided to just head to the pool and knock my swim out, which makes the afternoon easier to deal with anyway.

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

MS:
6X100 on SI = T-pace - 8" (roughly 1:35 with :10 recovery)
300 pull steady
100 easy
6X100 on SI = T-pace - 8"
300 pull build

CD: 200 easy breast/free

Run

• 40m 30s
• 6.00 miles
• -----

Striders Memorial 5k at the Botanical Gardens.

It stormed pretty bad around 4pm so the air was thick with humidity at race time. I was actually pretty satisfied with my time considering I just put in my first week of higher intensity training and had a tough TT on Sunday. My leg quads felt tired but it didn't seem to be that much of a problem. I definitely didn't have the freshness I would like but I was able to keep a pretty decent cadence and didn't tighten up much although my pace did get slower through the race. I tend to go out a bit too fast in shorter races.

5k - 17:48 (5:45/mile)

• Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 3

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

Bike

• 1h 18m
• 28.40 miles
• -----

PLT #2 23 mile TT

The past week of training definitely hurt me today. I kind of figured that my first track session, 2 higher intensity interval type rides, and a good tempo run yesterday probably wasn't the best lead-in to a TT but I was just doing it for the training and to hopefully get a decent reference point for my power meter...I just swapped the Ergomo from my Soloist over to the Javelin because I kept getting an unstable offset on the Jav. I'm not completely sure the new unit is consistent with the other one but based on my rides earlier in the week It seems pretty close. That means that today was a legit bad day...legs were fried. I didn't feel really sore or stiff this morning but once I got out on the bike I could feel the fatigue deep down in my quads. Within the first 5 min I knew I'd be struggling...not to mention is was HOT. My starting time wasn't till 10:39 so the sun was getting pretty strong. I made some slight adjustments to me seat and got the nose too low so I kept sliding forward every 30-60sec, plus I had to continuously stretch my legs...probably 20+ times over the ride but only for 2-3sec at a time. Bottom line is that some days you've got it and some you don't...I didn't have it today even though I gave it everything I could. My power ended up being at least 20W below what I did about 5 weeks back at the 40K State Championship TT for 1:01.

Duration: 54:40
Work: 754 kJ
TSS: 77.5
IF: 0.922
Norm Power: 231W
VI: 1
Distance: 22.616 mi
Avg Speed 24.8mph
Avg Power: 230
Avg Cadence: 108rpm

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 6 Overall Workout: 2

Run

• 1h 04m 22s
• 9.12 miles
• 07m 03s /Mi

Tempo run - 3X10' (3') @ 6:10/mile

Damn hot! I wasn't interested in getting up early to run so I had to deal with the heat and humidity later in the day. The worst part was how thirsty I got . The workout was challenging but not a ball buster. The only thing that was tough was not having any fluids. I managed to find a faucet in the middle of my second interval for a quick drink but that definitely wasn't enough. Good quality session otherwise though.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4

Swim

• 50m
• 2600.00 meters
• -----

WU: 300, 100 kick, 2X100 pull, 100 kick

MS:
8X150 (:15) as 100 @ T-pace - 3-5", 50 easy
400 steady pull
8X25 (:20 sprint

CD: 100 easy

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

Bike

• 1h 15m
• 25.40 miles
• -----

I had to be down by the beach for an eye doctor appointment in the afternoon so I brought my bike and hit Ft. Story for some hill work. I didn't have a specific plan, just wanted to get some aggressive riding in. The hills aren't huge but I consistently attacked and recovered for about 45min, both seated and out of the saddle.

Main Set
Duration: 43:54 (44:26)
Work: 550 kJ
TSS: 77
IF: 1.026
Norm Power: 256W
VI: 1.23
Distance: 14.534 mi
Avg Power: 209W
Avg Cadence: 92rpm

Entire Workout
Work: 895 kJ
TSS: 114
IF: 0.955
Norm Power: 239W
VI: 1.2
Avg Power: 199W
Avg Cadence: 95rpm

Run

• 30m 40s
• 4.56 miles
• 06m 43s /Mi

T-run off the bike. This was a progression run for the first 3.5 miles and then an easy mile to cool down. I got those damn knots in my quads again but not till I wwas into the cool down. Seems it a result of running hard after doing higher intensity work on the bike. Hopefully I'll get resistant if I do that type of session more often.

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

Swim

• 1h 00m
• -----
• -----

The 10X 100 was tougher than I expected. I hit them all right around 1:35-1:36 with 8-10sec recoveries (1:45 SI) which is what I was shooting for but the last 2 were tough.To be fair, I haven't done any shorter intervals in the pool in almost 2 weeks.

WU: 300, 200 kick, 2X100 pull, 4X50 build

MS:
10X100 on SI = T-pace +8"
100 easy
500 steady pull

CD: 200 easy breast/free

Sport

• Yoga
• 30m

• Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 5.5 Overall Workout: 3