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View album1st things 1st...
July 16
July 15
- 1h 58m 37s
- 34.90 miles
- 17.65 Mi/hr
45 min at Z1-Z2 (up to 190 watts)
25 min at 245-255 watts
45 min at Z1-Z2 (up to 190 watts)
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#s
24:58 min at 248 watts avg, 23.9 mph
I ended up skipping my long ride cuz I stop at fast splits and ended up just hanging out and slacking off. (Thank you very much Courtney! ;)) Anyway, I managed to get in 10 miles at close to race pace and the rest pretty easy. Oh well, now I’ll rest, stretch and get ready for tomorrow. I just want to post a fast swim and a good bike splits.
July 14
Ok this will be the race strategy for Sunday - It is a C race, but I think it will turn more into a B one since the competition will be tough and I don't know if my competitive nature will be able to handle that.
Post a PR for OW at this distance > I must be able to finally put together a good swim. Bike >> it will be hammer time ;) > I’ll shoot to avg 245-250 watts or 95% of my power threshold. Run – survive yet again as my legs will be toasted, maybe shoot for a 36+ min 10K? I think if I have a good day I might be able to place top 10, but if I toast myself way too much I’ll be happy with a top 15-20. I have to keep in mind this should be more of a very hard training session as I want to be fast on Nov not Sunday…
July 13
- 25m
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25 min at "guilty pace"
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I couldn't get my HR above 100... that's F---ing weird! AVH 90?
July 12
- 55m
- 8.06 miles
- 06m 49s /Mi
This should be very near mid Zone 2 throughout. See notes for any variations.
Jorge, mix it up today and do this as descending set.
Run out 25min easy, low Z2. Make it home in 22min which should be close to mid/high Z2.
FORM and turnover.
- 1h 15m
- 4300.00 yards
- 01m 44s /100 yards
WU: 300E, 4x25 lifeguard swim, 4x50 catchup, 2x100 DPS
MS: 4x300 on 4:20, 4x50 recover, 4x200 on 2:40, 4x50 recover, 4x100 on 1:15, 4x50 recover, 200 kick all out with 10 sec extra kick at the wall
CD: 200E
I just decided to race the Old Colony Oly this weekend (if I can find a ride) because I learned there will be very VERY FAST guys racing and I want to play and see what I really got ;) I love racing against better athletes because that’s the only way I think I can measure my improvements and determine how close or far I am from my goals. Yeah I might get a reality check and be disappointed if the race is very tough but I rather get my arrs kick by good athletes than placing in a small race with no tough competition… oh well, we’ll se if I can make it. It will be a C race and my plan will be to go as hard as I can humanly can on the swim and bike and suffer through the run, HA!
RUN SUMMARY: 5 min light jog, run drills as warm up
25 min @ 6:32 pace AHR 157, 3.82 miles
20 min @ 6:19 pace AHR 164, 3:16 miles
5 min light jog as cool down
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calves are a bit tight. I'll massge those thie eve
July 11
- 50m
- 2550.00 yards
- 01m 57s /100 yards
WU: 400E, 100 buoy, 100K
MS: 4x100 (30"). This set start easy and build up to T-pace, 50 K easy,
3 x 100 T-pace (30"). 50 K easy,
3 x 100 T-pace (30"). 50 K,
3 x 100 T-pace (30"). 50 K, 1 x 100 fastest of workout
CD: 350 easy swim.
SWIM SUMMARY: basically my goal was to warm up and do the 1st set (4x400) starting at 1:30 per 100 and descend to 1:15 to make it my Tpace for the day. After that I planned to do as many as 3x100 sets at Tpace as possible and stop when my pace/form would from more than a few seconds. It happened on the last 100 on the 3rd set. Avg pace per 100 for 1st set > 1:14 min, 2nd > 1:15 min, 3rd > 1:16 min. Fastest 100 > 1:12 Anyway I finally had a good swim session in a long time. Tomorrow I’ll go to the master swim class and maybe join for sure. I went back to review my logs since FL 70.3 and I realized that even though my coach scheduled some hard fast sessions I wasn’t really pushing and I ended up swimming most w/o at the same easy/steady pace > no wonder I hit a plateau. I am also going to add at least 1 OWS swim a week so I can translate my pool speed to it. On a final note, my time avg swim time per 100 Yd for the FL 70.3 and Mooseman Oly is exactly the same. And for the Holliston sprint it was slower! Isn’t that weird? Is like once I hit the OWS I only have one speed for long distance…
July 10
Race Report is up :)
---> OK after my not so good swim yesterday I joined what supposedly is one of the best master swim classes in MA, per a pro athlete and friend recommendation. Some of you pointed out that my swim times are above avg and that puts me at FOP in most races but as you also know my goals are to become as competitive as possible. Maybe I won’t be able to become a prime Elite triathlete just for the simple fact that I don’t train for a leaving and I am ok with that. I just want to become as good as I can be and shoot for the top 10-15 places even though it means I’ll be 2nd tier elite athlete. Anyway, tonight I’ll have my 1st class and probably I’ll get my a$$ kick.
*** REST DAY *** The 1st swim class isn't until tmorrow, duh-uh!
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24 miles plus 6 miles as a warm up.
Quick Race Summary: After getting punched on the face at the swim and a bleeding lip, a great bike split with surprisingly low watts avg (58 min, 225 watts, NP 234 @ 24.4 mph) and running 3rd overall at a good pace; with only around 1/4 of mile from the finish line and ahead of two guys by like 100 Yds that I passed a few minutes before, my left hammy sized up and it cramped forcing me to stop. (Lost around 1 min) I resumed the last portion with a not very technical form as it was more of limp rather than a run :-) . I ended up not been able to defend my place and lost those 2 places in that last portion and finished 5th overall. (Mother fFer!)
Overall it was a good race and I finished under 2:00 hrs (Mike Ciazzo won, Tim Snow was 2nd and the 3rd and 4th places were those guys who passed in that final stretch)Swim was ok but nothing great (like 21:45 min), bike was great although it was a bit short of 24 miles and run was going awesome before cramp. (Run distance is longer than 6 miles, like 6.5 in fact)
*EDIT >> 1st I forgot to add that I am very happy with the result cuz that 3rd place was mine and it is not like I lost it because of a bad race. 2nd with that finishing time I can now apply to get my pro card through the Mexican Tri Federation because I needed to complete an Olympic distance under 2:00 hrs ;-)