Training Log Archive: LiveWideLoveDeep

Drove out to the run start - (less than 11hrs between runs)

Started w/ a group but got ahead and lost as usual. Ran at steady pace and just headed back to the hotel. Didnt want to run over 10 and it rounded out to just 10mi. Stoked. Last time I ran over 10miles was Oceanside 70.3!

Course is absolutely perfect. Love it! PR pace at 10miles was Santa Barbara race at 7min/mi - today was at steady at just over 7min and fatigue. Love it!

500WU
3x200
6x50
3x200 buoy
200
----
2,100yds

Core and shoulders befor swim.

Goal for the day was to ride the top loop of the bike course. ~48miles loop and try to neg split the 2nd lap. Goal for the ride was to hit the 2nd lap at est. IM pace.

Then G told me later that if you really want to see if the 2nd lap was right would be to ride a 3rd and see if you could neg split it. I have never got more use out of my ptap!! Never felt better after 100miles either. PACE!

Lap 1 - 3:03 / 145pwr / 110hr
Lap 2 - 2:15 / 196pwr / 130hr
Lap 3 - 2:14 / 212pwr / 138hr

I rode out the first lap w/ the first group (easy pace) and tried to never see 200 flash. Only 2 hills that required going over but not by much. 2nd lap was ok to roll over 200w but not to see 300w and not rolling as many zeros as first lap. 3rd lap was self selected and I let loose the last hour (avg 230w) mile 105-130 something (23mph avg)

Course is AWESOME! Easy and only one real climb that was "work" that could not be avoided (7min to 4min).

Lap 1 - 213avg pwr / 130avg hr
Lap 2 - 284avg pwr / 149avg hr
Lap 3 - 327avg pwr / 159avg hr

Coaches here are SUPER encouraging and cool. Support on course today was unreal... Learned more in the last three days than I would in a few months. I got lots of notes!

Cals - 3 bottles (3.5scoops) of Vitargo, 3 bottle water, 5 bars, 2 bags chomps/sharkeys. Missed the vans the first lap and needed to bum some bars and sharkeys. SO COLD on the first lap and throughout the day. 3 layers top and bottom. Got a hint of rain on my last lap. Much less water than I thought but prob temps.

C • good info 6

T-Run off the bike. Legs actually felt really good. Started out too fast (6:45 pace) and I can see how that could get ya in trouble. Took it down to under 8 on the way up and just below 7 on the way back down. Felt solid but not for 26.2!

Morning swim - ride to pool cut due to rain. Camp is KILLER!!!

400, 3x100, 6x50, 3x100

400, 4x100, 400
300, 3x100, 300
200, 2x100, 200
100, 2x50, 100
----
4,300yds

Swam in the fast lane and got to split a lane w/ Gordo and Chris McDonald. Hardest mental swim all year cuz i have not swam over an hour...ever?...looking for an excuse to cut out early but so stoked I pushed through it. Focused more and more on form when I got tired. 1:25inteval timer

C • killing it! 14

Ride out to Snow Canyon National Park. Killer time and good solid but smooth 10mi climb in the park. Just focused on keeping watts as low as possible and bombbeddd the decent w/ Chris topping out at 46mph around the corners.

Gordo got my HR working on my Ptap!!!! 10 months w/ it never working and it was really cool to see HR directly w/ power. Kept it at about 100bpm until we got the the climb and then still only about 120.

T-Run after ride. Only 4 of us headed out for a quick run up Bluff st and down Main st.

Group ride w/ the Vegas crew. Plan was to ride RedRock loop but the winds were crazy out here so we opted for the hood route with climbs up the ?west side on the way back. Hit CP60" of 527avg three times in the last three weeks. Working on standing more is working!

Rolling up zeros heading back down and on the way back.

821kJ, 203norm, TSS 101

Core stability

Easy pace between some good sauna stretch sessions. Floating

Swim down. Dropped 1 to 2 strokes on the 100s at the same time/effort w/ the transformer elbow. Subtle changes!
500 mixed
5x100 on 1'30" plenty of rest
200 easy
----
1,200yds

48+hrs rest from San J -Body is back! Easy pace run walk in the back bay w M from the Marriott. started w/ walks and got into a nice yog at the end.

Lost Garmin 405 after the canyon last friday...unless i find it somehwere. Picked up a 310XT today for the camp this wkend. Still need to dial it in but it is h20 proof and ANT+ support. You know what that means!

C • Two Things 5

burping the 2 brownies until about 1K into it. Solid swim leading the lane. Swim is feeling better than ever. Slight pinch in R shoulder in 2nd set of 150's but only for about 100 or so (crossover?)

100WU
6x50 even non-free (back,back,fly)
3 rounds of 4x150 (on 215,210,205)
100 easy between each set
2 rounds of 3x50 + 10squats, 50 sprint, 10 push ups and 100 easy
100CD
----
3,600yds