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View albumOperation Fitness Reactivate
September 7
September 6
- 15m
- 800.00 meters
- -----
Got in lake monona. Swam to the 4th buoy and back. Waters NICE!
- 15m
- 3.50 miles
- -----
Just a short ride w/ Jim to make sure everything is in working order.
!1!
Schwing!
- Health data: Sleep: 3 Soreness: 5 Fatigue: 5 Hours slept: 8
September 5
!2!
Rest day today. Packing is just about done, but I still have to, uhh, pack it. Gonna leave here around mid-morning to be in Mad-town at noon-ish and do all my reg stuff and whatnot.
Good luck everyone!
- Health data: Sleep: 3 Soreness: 5 Fatigue: 3 Hours slept: 9.5
September 4
- 31m 09s
- 4.51 miles
- 06m 54s /Mi
Weather: 60F, little wind, rainy
Calories: 494
Avg/Max Pace: 6:54/6:35
Avg/Max Cadence: 90/92
Avg Stride Length: 4ft 2in
Mid-Z1 pace run. Left hip flexor bothered me a bit, but other-wise this run felt really good. Smooth n easy.
!3!
Last day of work before we head out to mad-town tomorrow. They might as well send me home early today. My work production is going to be basically nill. Im super excited for this race. Much more so than last year!
One last training session this afternoon. Its supposed to rain and if it does Im only going to run. I dont want to do a huge bike cleaning if I ride in the rain. High of only 62F up here today as well!!
- Health data: Sleep: 4 Soreness: 5 Fatigue: 3 Hours slept: 7.75
September 3
- 30m 30s
- 1450.00 yards
- -----
WU:
200y Free
10x50y Drill as 25 drill, 25 swim (BBK/R, sculling front/rear, one-arm r/l front/back, fists)
MS:
200y Pull
200y w/ paddles
200y Free
CD:
150y as every 3rd length breast
Concentrated on coaches' suggestions and it felt much better today.
- Physical Therapy
- -----
Electro/heat, chiro then ART
4!
Finishing up my lists today. Start packing everything up after my ride tomorrow afternoon. After work today Im heading in for my last ART session then going swimming. I have to get my front der. tuned up a bit better as its grinding a small amount in the small ring. Either way it shouldnt be doing that. More of a sound annoyance than anything.
I changed my bike setup for IMWI. Whatdya think???
- Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 7.5
September 2
- 50m
- 2050.00 meters
- -----
WU:
200y Free
100y Free
200y Free
10x50y drill as 25 drill, 25 swim
MS:
50y Free
100y Free
150y Free
200y Free
200y Free
150y Free
100y Free
50y Free
CD:
50y Easy
Met up w/ coach and swam with him. Still felt a bit off, but having him watch me a bit pointed some things out. Overall decent though.
5!
Feeling pretty damn good here ;) The next 3 days will be checking off lists and tying up some loose ends (race-wise).
Easy swim after work today. Today is the first day of school and all the people are back. Now I have to come in an hour earlier too. Eh... Oh well, itll help my body get used to getting up a bit earlier for race day ;)
- Health data: Sleep: 3 Soreness: 5 Fatigue: 3 Hours slept: 7.5
September 1
- 55m 39s
- 21.23 miles
- 22.89 Mi/hr
Weather: 80F, SSW 13 mph winds
Calories: 1001
Avg/Max Watts: 277/776
Avg/Max Cadence: 95/107
Avg/Max Speed: 22.8/31.8
Ascent: 378ft
kJ: 931
NP: 285w
TSS: 74
IF: 0.892
High-Z1 ride. Good ride! Had some gusts and some steady wind, which I wanted to test out the wheels w/ and had no problems with that. ;)
- 15m 04s
- 2.19 miles
- 06m 53s /Mi
Brick Run
Calories: 252
Avg/Max Pace: 6:53/6:37
Avg/Max Cadence: 93/95
Avg Stride Length: 4ft 1in
Mid-Z1 pace run. My left hip flexor hurt running off the bike for the first 1/4 mile. After that it loosened up and all was good. Run felt really good.
- Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 9
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Good swim for me. I was shooting for 1:10, so Im happy with this.
T1 - 4:56
Felt awesome. Good ride. Kinda easier. Low watts for this speed (avg'd lower 240s - lower than training watts!) Coasted a lot on the 2nd loop on downhills to keep the legs in the best shape possible for the run, but still increased by avg speed over the last 30-35 mi.
6th AG
43rd OA
T2 - 3:02
Computer Data
Calories: 5537
Avg/Max Watts: 242/701
Avg/Max Cadence: 92/122
Avg/Max Speed: 21.5/47.5
Ascent: 5754 ft
kJ: 4566
NP: 264w
TSS: 358
IF: 0.827
Nutrition/Hydration: Filled up aero drink at every aid station (not always totally empty), PowerBar after first 15', then 7 Gu alternating w/ bottle of 2 srv Perp and 6 srv Gu20, 6 shot bloks around 3 hrs. 2300 Cal total. 440 Cal / hr.
Legs felt damn good coming right off the bike. Started right into it avg'ing 6:58 pace for the first 13.1. Really tried to neg split this run, but legs just didnt want to go faster the 2nd half - especially the last 6. Split the 2nd loop with 7:01 pace w/ very little fading. Solid pace throughout.
1st AG
11th OA
Computer Data
Calories: 3250
Avg/Max Pace: 7:00/5:52
Ascent: 620ft
Avg/Max Cadence: 90/96
Avg Stride Length: 4ft 2in
Mile - Time/AvgHR
1,2 - 13:26/143
3,4 - 13:45/142
5 - 6:58/140
6 - 7:12/144
7 - 6:54/142
8 - 6:56/142
9 - 7:05/143
10 - 6:56/143
11 - 7:25/144
12 - 6:36/142
13.1 - 8:13 (7:02 pace)/145
14 - 5:31 (7:02 pace)/146
15 - 7:10/145
16 - 7:03/146
17,18 - 13:55/146
19,20 - 14:23/146
21 - 6:32/146
22 - 7:02/145
23 - 7:07/144
24 - 7:22/146
25 - 6:55/145
26.2 - 8:57 (7:16 pace w/ celebrating)/147
Nutrition/Hydration: water at every aid station, plus from fuel belt on 2nd loop. ~8 Gu, 8 S-Caps, a couple cups of Gatorade on 2nd loop. 850 Cal total. 280 Cal / hr.
Un-freakin Real!
Official Time: 9:34:30
Some stats:
All around, today was just a perfect day. Excellent weather and everything just clicked very nicely together. I wasnt expecting that bike split at all, but was pumped during the last 5 when I new I was going to come in under 5:15. My previous best on the IMWI bike course was avg'ing 20.7 - in high watts. Today I avg'd 21.4 with approx. 35 watts less avg'd. The legs felt really good and I took the 2nd loop a bit easier to keep the legs as fresh as possible for the run. When I got off the bike the running legs were right there waiting for me. Ran the first loop easy - whatever pace avg HR of 140-142 gave me (6:50-7:00 m/m in today's case) and tried to kick it up on the last 13.1 to neg split it. It started out good, basically holding the same pace when I wanted to drop it a bit, but when mi 20 I started to give it a bit more. At mi 22-23 I was pushing pretty hard, really digging deep, but legs just werent having it. Didnt really slow down much (the slight inclines the last 2 miles hurt!), but didnt really speed up either. Ended up running the last 13.1 0:03 m/m slower than the first. Ill take that - damn solid pacing if you ask me ;)
When I crossed the finish line it said 9:44. I was pretty happy to break "9:45". Then they told me thats the pro's time and my real time was 9:34. Unreal! Totally elated this with race. I dont think I couldve had a more perfect day...today.