Tuesday - May 23

Bike

1h 06m
18.80 miles
17.09 Mi/hr

Ahhh, the tri gods were with me today. Heavy overcast, no wind, and didn't catch one red light on the whole ride (19.1 avg). Only had to slow down once for a light to turn green. Went from Wickham to Suntree Blvd to US1 to Aroura, to Stewart to Eau Gallie, to bike path/Garfield to Sarno into work. Best avg speed ever on this route. Maintained 20-23 mph with HR in the bike Z4 HR range after 5 miles.

Time in bike Z2-Z4 HR zone, 28:11.

Easy evening ride home, 5.7m @ 13.4.

Run

18m
2.35 miles
07m 40s /Mi

BRICK! Put the bike in the entry way, took off the helmet & Camelback, sucked down some fluids and went running. Transition took 50 seconds. Took me ~1/2 mile to get totally comfortable. Kept the HR at the mid-top of run Z4 zone...bring it on!

Man what a rough morning it was to get out of bed to send the kids off for the LAST day of school. Got home late from work last night, rolled out of bed at 7:10 after only 6.75 hrs of sleep. Didn't want to go back to bed, so made coffee, all that did was increase my HR! Finally started to wakeup around 8:30 or so, read the paper, made the beds, switched the laundry and got my bike bag ready. Out the door at 9:15 to start the day...

Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 6.75 Overall Workout: 5

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Monday - May 22

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Incline sit-ups
2
12
12
0
0
BICEPS - DB Curls Alternating
2
7
12
40
45
FOREARMS - Wrist curls
2
12
15
5
8
TRICEPS - Rope pulldown
2
10
15
22
27

Incline situps on the inversion table with focus on form. Did a 3 minute inversion session before eash set.

Ahhhh, the start of a brick taper and it was a rest day today, so I did an Arm/Ab workout ;)

I have to say that I'm am feeling very good right now. The A-Race is 13 days away, and I'm feeling a major change in my body, believe it or not, absolutely nothing hurts right now! The recent strength training has really helped my power in all disciplines and the wife is digging the arms! I'm peaking for the race and based on my training and recent 5k results, I'm gunning for a top 10 AG showing.

Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 8

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Sunday - May 21

Bike

2h 06m 30s
33.50 miles
15.89 Mi/hr

Suppose to be a pretty hot day today so I got my lazy a$$ out of bed at 6:30am and met some freinds for an early morning ride. 1st half of ride with freinds; Pineapple-EGC-SST-Pineda. 2nd half by myself up US1 to Veira Blvd through Suntree-Home.

14 days to Pineappleman. A good volume week is over and now comes the taper. Several Swim/Bike & Bike/Run bricks to be done in the next 10 days.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 4

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Saturday - May 20

Run

1h 11m 18s
7.11 miles
10m 02s /Mi

My new official longest run ever! LSR with my wife, didn't wear the HRM, all RPE. She's the queen at these runs and since M-I-L is here we took advantage of it! Needed a LSD, I'm all hyped up into speed since the 5k last weekend. Went out without even having a morning coffee! Home-Post-Croton-Parkway-WP Lap-Wickham-Post-Home. Starting getting hot at the end of the run and ran out of water, we ran right into the pool, ahhh!

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Incline sit-ups
2
25
30
0
0
ABS - Leg-Raise, Hanging
2
15
15
0
0
BACK - Bent-over DB row
2
11
15
40
50
BACK - Pulldowns - Wide Grip
2
10
15
100
125
CHEST - Dumbell Pullover
2
10
15
45
55
CHEST - Incline BB
2
10
15
35
45
SHOULDERS - Bent-over raise
2
12
15
12
12
SHOULDERS - Shrugs
2
10
15
55
65
SHOULDERS - Side DB raise
2
12
15
20
20

Quick WO at JD Williams YMCA during son's swim meet.

Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

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Friday - May 19

Run

17m
1.80 miles
09m 26s /Mi

Warm-up run before swim.

Swim

27m 29s
1120.00 yards
02m 27s /100 yards

OWS Wickham Park, did 80yd lengths working on strokes. Wore the "drag" suit!
80yd*14, 1:43 to 2:07

2 days now I've been cranky. Need to see the chiropractor, neck is all messed up. Inversion table helps but need an alignment.

T-16 days until Pineappleman Sprint

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Thursday - May 18

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Wednesday - May 17

Bike

1h 19m
20.60 miles
15.65 Mi/hr

Biked 9.6 miles to swim location, swam, then 11 miles back. Lots of bad mojo today, not 1 or 2 but 3 flats. Thankfully the LBS was open and on the way and I picked up a patch kit and some extra tubes.

Swim

1h 09m
2775.00 yards
02m 29s /100 yards

MONSTER OW Swim! 2nd time I've done this swim
http://www.gmap-pedometer.com/?r=102181
The last time was with my wetsuit and I was not in the shape I'm in now. I was only going to go to the pier and back but I got to the pier and felt great so off I went. Got 2 cramps on the way back, L calf and right foot. Did some breast strokes and they went away. I forgot about the extra buoyancy of the brackish water vs fresh water. This should help with the challenge swim totals this week!