Training Log Archive: LarryB

Run 2: 18M medium hard run. I still recommend doing the run/walk method, but try to run a bit harder than normal easy pace especially the last hour.

This went better than previous runs since the weather was actually reasonable in temperature and for lack of humidity. Still was happy to be finished!

Bike 1: 112M bike ride on Saturday ideally.

Note: Did the first 70 miles with a friend who was a bit slower than me, so my overall time was not as fast as I would have liked. Did the last 44 miles a bit faster so when I use that average time and recalculate the initial 70 miles I would have done at least 7:53 -- though I believe on fresh legs for the initial miles it would have been faster. Bike cut off is 8 hours plus whatever I gain from the swim (that cut off is 2:20 and I did the 2.4 open water swim here in 1:42.

Run 4: Hill fartlek on the TM for 60:00 at easy pace. Mix in several random hills during the run. Leave the pace the same for steeper hills, and speed up a bit or shallower hills. No set schedule of hills - when done it should feel like you did a comfortably hard run.

Swim 5: 1:30:00 distance swim.

Bike 3: After warming up with at least 10:00 of easy riding, the workout is 10 x 1:00 of hard uphill riding, with recovery being easy riding back to where you started and then 1 min of complete rest. OR similar workout indoors. Then easy 20:00 of spinning to cool down.

Swim 6: 45:00 interval session in pool.