Bike

• 1h 49m 10s
• 33.59 miles
• 18.46 Mi/hr

Hard Brick
Warm up, then 1x1.5 hours @ 85%-ish FTP.
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Hard is right. My legs were really flat for the the ride - I knew from the get-go I wasn't going to be able to hit my watts. We rode at Stone Mountain which was probably not the best place to try to hold 85% FTP. just too much sharp up and down - I think I might have been able to do it if I was where I could just hold a more steady effort.

First 30 minutes were spot-on, struggled a bit to stay close on the second 30 minutes, faded hard in the last 30.

Run

• 40m 19s
• 5.07 miles
• 07m 57s /Mi

Brick Run in Steady State zone.
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Oddly the run was much better than the bike. Very hilly run, but felt OK for the most part, just kept quick turnover the whole way. Only minor complaint is that after I would power up the hills my quads would get a little twingy like they wanted to cramp on the down hills, but it was easy to manage.

• Calories out: 4630 From lifestyle:2645, From activities:1984
• Health data: Hours slept: 8

Swim

• 1h 30m
• 3100.00 yards
• 02m 54s /100 yards

Lots o' Sculling
This workout is all about upper arm strength, muscular endurance, and feel for the water.

Warm Up:

250 free
100 drill
200 free
100 kick
150 free
100 IM

Scull Set:

All with a buoy:

12x 50s

1 front scull 12.5 yards, swim the rest of the 50
2 front scull 12.5, mid scull 12.5, swim the rest
3 front 12.5, mid 12.5, rear 12.5, swim the rest
4 backstroke (no buoy)

Feel the BURN!

EZ 200

Kick Set:

Board and Snorkel:

6x 100s

1 50 kick 50 swim
2 75 kick, 25 swim
3 100 kick

Main Set:

4x
100 EZ / Moderate
2x 25s 1 build, 2 SPRINT! Grab that water and kick hard.
Rest as much as you want for the main set. We're focused more on neuromuscular.

warm down.
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whoo - is a slow set, the sculling set cooked my forearms. I guess that is how you know you are doing it right.

• Calories out: 3370 From lifestyle:2696, From activities:674
• Health data: Hours slept: 8

Bike #1

• 1h 33m 28s
• 30.73 miles
• 19.73 Mi/hr

4 x mixed distance intervals @ 90% FTP with 3 minutes rolling recovery. Basically pursuit, "stop sign to stop sign" kind of stuff with our nationals team. I was clearly the slowest today, so I got to be the rabbit. One long recovery while we waited for one of the team members to take way too long to change a flat, but I did not complain - I felt really flat to begin with, but came around a bit. I just can't do the short warmup that the kids can! Wish I could have got going earlier to warm up better.

Got all 4 intervals done, but then had to hustle home as it began thunder/lightening/raining just as we finished up. Cooled down another 30 minutes on the trainer.

Interval 01: 6.5 miles/237w
Interval 02: 6.5 miles/226w
Interval 03: 3.5 miles/239w
Interval 04: 4.0 miles/234w

Bike #2

• 30m
• 8.00 miles
• 16.00 Mi/hr

Cool down on the trainer - just dodged the hard rain.

• Calories out: 4053 From lifestyle:2668, From activities:1385
• Health data: Hours slept: 8

• Calories out: 2773 From lifestyle:2773, From activities:0
• Health data: Hours slept: 8

Run

• 1h 05m 28s
• 7.21 miles
• 09m 04s /Mi

Mixed Repeats
4x400 followed by 4x800, all on 6:00 pace. Lots of rest, 1:30 between each 400; 2:00 minutes between each 800 good warm up and cool down.
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Galveston 70.3 was being broadcast on Ironman Live, so watched most of that while I got some work done around the house. This kept me from getting to the track until about noon when it was already 80 degrees. Didn't mind the heat at all though - it was actually kinda nice. Ran these at the Piedmont Park Oval. Settled into the pace really well on the 400s, but tailed off on the backside of the 800s - found it difficult to pace them correctly. All-in-all felt much better than a couple of weeks ago when I faded off the pace so badly.

Been working on increasing FTP, and it is clearly difficult to maintain run quickness while doing it. I trust it will come back in time, once it becomes the focus. After talking with my coach though I think I am going to be bike-focused for a while yet, at least h
Through the end of this month.

• Calories out: 3488 From lifestyle:2717, From activities:771
• Health data: Hours slept: 8

Bike

• 4h 35m 16s
• 87.21 miles
• 19.01 Mi/hr

5x5 mile Intervals at 85% FTP
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This was a good ride.
Rode at the comet - eased out for the first 20 minutes or so with JT, then picked it up all the way to the tunnel. Sat up a little on the descent to Rockmart, but still held 200 watts all the way there (30 miles) from the warmup. Right about the 38 mile mark the trail crosses a wooden bridge, and it was slick as ice from the rain - I went down pretty hard. It was really stupid as this is exactly the place and conditions where Wes hit the deck two years ago while riding with me and Todd. I know better and was even thinking about it when I hit the bridge. Jumped up, none the worse for wear (I have a good bruise and strawberry on my left hip) and turned just a couple of miles later. On the way back I ran into JT just as she was turning for her 75 mile ride, so I eased back through town with her and then hit an interval on the climb back out of Rockmart. Stopped at Coots Lake to grab some fluids and then my next interval. Was able to hold 235ish (90% FTP) watts for all but the last interval which was still in the 220s, so pretty pleased with that. After each interval from the turn I rolled back to JT and then rode with her a while , so that is where the extra 7 miles came from, and why my average speed & power is so whacked.

Oh, and I have officially given up on the Garmin "premium" straps - HR info on this ride is for shit - it basically worked for the first 5 minutes or so, then went to zero for most of the ride - every once in a while it would give me some numbers, but they were not right. I just ignored it and rode by power. Would have really liked to have some HR data on this ride - back to the old-school plastic strap for me.

Legs and lungs felt really awesome all day - not sure how they are going to feel on the track tomorrow though... Beautiful day - sunny and 70ish when we wrapped up. But the comet is always a mess when it rains the night before and the trail is still wet. Our bikes (and ourselves) looked like we had been mountain biking on our tri bikes when we were done.

• Calories out: 6072 From lifestyle:2538, From activities:3534
• Health data: Hours slept: 8

Swim

• 1h 20m
• 4000.00 yards
• 02m /100 yards

200 Repeats
Main set near the beginning to make sure you get the meat and potatoes in.

Warm Up:

10x 100s

odds swim
evens 50 drill, 25 build, 25 swim

Main Set:

8x 200s on a moderately challenging interval.

1-5 are all the same speed
6-10 I want you to add 10 seconds to the interval, but now descend 5-8, so you get a little more rest but I want you to go harder.

EZ 100

Kick set with snorkel:

10x 50s 15 SR

25 kick half sprint (kick hard to halfway, then easy the rest) streamline position, 25 swim EZ

Just a little hard kicking working on some leg speed.

200 Warm Down.
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A little tight from yesterday's swim - I didn't really feel like I could stretch out at first, so the long warm up was good (maybe my coach really DOES know what he is doing?!). Swam the first 5x200s on 3:30 - that actually felt like maybe too much rest, until I did the second 5x200 desend - I kinda blew up on the last ones. Here are my times:

On 3:30:
3:00
2:58
3:00
2:58
3:00

on 3:40:
2:55
2:54
2:50
2:53
2:56

honestly just lost my focus on the second 50 of the last one...

Did an extra 200 while I waited for JT to finish up.

• Calories out: 3390 From lifestyle:2705, From activities:685
• Health data: Hours slept: 8