• 1h 01m
  • 2700.00 meters
  • -----

Peak Period 100s: 25/50/75/100/125/150/175/200 on 10 sec. RI. Mixed in a little breast during the WU. MS 16x100s and 16x50s as:
4x100 Fast on 15, 10, 5, no RI's.
4x50 Steady on 10 sec. RI.
4x100 Fast on no, 5, 10, 15 sec. RIs.
4x50 Steady on 10 sec. RI.
4x100 Fast like 1st set of 100s.
4x50 Steady on 10 sec. RIs.
4x100 Fast like 2nd set of 100s.
4x50 Steady on 10 sec. RIs.

Did 3 of the 4 rounds of fast 100's. Left calf cramped and I got a long day at work today so I pulled the plug.

swimTSS: 56

  • 30m

Strength Training, Maintenance.

  • 1h 14m 37s
  • 21.46 miles
  • -----

Aerobic Ride: Good morning wake up ride. Legs feel super. Benchmarked 2x 18 min. Steady intervals. Results were (average HR, speed):

1st: 126, 19.3mph
2nd: 126, 19.2mph

Run scheduled for this evening.

hrTSS: 70

  • 1h 00m
  • 6.70 miles
  • -----

Tempo Run (40 min. MS): Good run. 1st 20 min. on Easy then 4x (3 min. Steady, 3 min. Mod Hard, 3.25 min. Steady, .75 Walk). 9.25:.75 Run/Walk on 1st 20 min. Easy as well.

rTSS: 102

Colonoscopy day.  Thought I was going to get a swim in but the doctor told me otherwise.
  • 2h 02m 50s
  • 36.35 miles
  • -----

Aerobic Threshold (AeT) Benchmarking: Wanted to get back out on the bike so I did this workout rather than a swim. Have a colonoscopy on Monday morning so thought it might be easier to swim on Monday afternoon rather than ride. Did 4 intervals (approx. 18 mins) benchmarking what is likely to be HIM bike effort. Results were (average HR, speed):

1st: 130, 18.9mph
2nd: 130, 19.3mph
3rd: 126,19.0mph
4th: 126, 18.8mph

Garmie is working, YES!!!. Still loving the bike.

hrTSS: 125

  • 2h 53m
  • 51.21 miles
  • -----

Aerobic Threshold (AeT) Benchmarking: Cut the ride a little short. Pleased with how the head felt during the ride. Not dizzy, I was really worried about dizziness. However, I did start to get a headache at the end. I believe that was due to dehydrated. Ran out of water.

The day didn't start out well. Garmin would not power up. So, the distance on the ride is probably right or very close (I've done this loop many times). The actual time maybe off (just looked at the time when I left the house and when I got back). Also, I had zero HR feedback so the entire ride was done on RPE.

Very, very happy with the bike. Handles really well and it's fast. Unfortunately I don't really know how fast I was going during the Steady intervals (no Garmin). Didn't experience any aches or pains with the legs during the ride which was a huge relief. Lower back got a little tight but that always happens when I ride aero over an hour.

tTSS: 173

  • 44m 33s
  • 5.05 miles
  • -----

Easy Transition Run: More like a Steady transition run. Used the stopwatch on my cell phone to time. 9.25:.75 Run/Walk.

tTSS: 51

  • 37m 32s
  • 2000.00 meters
  • -----

OW Race Sim Swim: No OWS. Wetsuit in the pool. Good swim. Didn't push the effort. Easy building to Steady.

swimTSS: 57

  • Walking
  • 22m


Another Easy precautionary day.  How I felt during the spin on Thursday bothered me.  Saturday is a big training day.

  • 1h 20m
  • 24.00 miles
  • -----

Big Gear (5x8 MS): WU 5 min. Easy. 10x alternate 30 sec. Fast with 30 sec. Easy. 10 min. Steady. 5 min. Easy. 5x (8 min. Big Gear 65 rpm, Mod-hard effort on 2 min. Recovery.

On the spinner. Felt dizzy during the workout. I'm hoping it was just being a little hungry. Skipped the transition run because of the dizziness.

tTSS: 93

junthank's Training Log

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