Saint Charles,IL 
Bike
  • 1h 31m
  • 28.73 miles
  • 18.94 Mi/hr

15' zone1
15' zone2
60' zone2/low zone3 (aka IM effort)

Felt gooooooooood today. Really coming to a nice peak on the bike, just in time for next weekend. :)

Run
  • 31m
  • 3.79 miles
  • 08m 11s /Mi

Transition run!

3 miles @ zone2/3 effort.
cooldown

Foot was fine. A little sore still, but way better than it was earlier in the week. Taper madness is subsiding. :) Phew!

Hot out there, but did this in the heat to make sure I keep acclimated to heat in case it's a scorcher at LP.

Might go for a little swim this afternoon too, as my ear infection is coming around and I'm okay to swim now per the Dr. Won't go too hard, just want to get back in and keep the feel for the water. :)

Swim
  • 22m
  • 1300.00 meters
  • 01m 41s /100 meters

200 Free
100 Breast
100 Back
2x150 (50's one arm, 2r/2l, c/up)
4x100 on 1:45 (finished 1:20)
200 Stroke

Had the opportunity to squeeze in a short swim. Glad I did. Felt good to get in and stretch out, do some drills, and then see if I still had a good feel for stroke mechanics. I do. Could have probably done a few more 100s at that pace, but I was out of time, and this wasn't supposed to be a crazy swim. :)

Bike
  • 1h 06m 24s
  • 20.13 miles
  • 18.19 Mi/hr

Bike LT test today.

Bad news....if you're in M35-39 and racing Lake Placid next weekend. ;)

Got watts?

Recovery day today, since a run was on the sched, and my foot is being wonky.  And I can't swim yet due to the ear infection.  Blargh!  :)

SNAFU.  Heh.
 
Bike
  • 2h 09m 30s
  • 37.85 miles
  • 17.54 Mi/hr

Strange ride. HOT. Not sure what happened here.

15' zone1
15' zone2
3x(30' zone3, 5' zone2)

Just could not find my groove on this ride.

Was supposed to brick run after this, but I seem to have done something to my right foot? The right arch is painful! WTF?! Taper madness? It was bothering me a bit during the day walking around, but was okay on the bike, but did NOT like running. So... bah.

Taper is being strange.  I feel like crud in my workouts, but speeds are generally okay.  It's also been quite a bit hotter lately, so that could be a factor.  HR is not jiving AT ALL with RPE or pace/power.

I also have a nasty ear infection in my left ear.  Started hurting monday night, decided not to swim on Tuesday, as I woke up and it was even more painful.  Went to Dr, and confirmed it.  Have ear drops now and antibiotic to take.  No swimming until Friday ( well, Dr said longer, but I'm saying Friday ).

WTF.  I'm falling apart during taper.  :)  I should be getting stronger!  I'm chalking it up to taper madness this week, and ignoring it.  :)

Run
  • 1h 19m 19s
  • 8.55 miles
  • 09m 17s /Mi


 Bib #100 for Lake Placid.

Yes, I confirmed the number.  It's a good omen.  :)

Sport
  • Massage
  • 1h 30m

Yay!

Recovery Day ( just like the Tour! )

Bike
  • 2h 00m 46s
  • 38.76 miles
  • 19.26 Mi/hr

15' zone1
15' zone2
90' IM effort

Kapow. :) Felt smooth and strong for this. Just let it crank on the IM effort. Not bad pace for training setup. :)

Run
  • 30m
  • 4.02 miles
  • 07m 28s /Mi

Brick run! :)

3 miles @ 6:44 pace (didn't make this pace for all 3 miles :( )
1 mile cooldown

HR strap stopped working. Blah. Oh well, it was a workout by pace anyway.

Tried out my new Kiwami Konami one-piece suit today.  I think it'll cut the mustard for IMLP.  It's a one piece, but I really liked NOT having an elastic waistband.  A bit less pad than most tri shorts I've used in the past, but I've been moving towards thinner pads anyway.  It was fine for the ride today.  I've ridden longer on even less pad.  If your saddle is adjusted right, then you don't really need a ton of pad anyway.  And I think with the Cobb V-Flow Plus I'm riding this year, it's definitely the right saddle and in the right place for me.  So much more comfortable in the saddle this year, which makes staying in aero a lot easier ( and ultimately makes for faster bike splits! )

Things are coming together very nicely for LP.  Fitness is finally rearing it's head on the swim and the bike, and my running is in a good place, with my knee not being an issue.  Just gotta keep healthy for the next 2 weeks!  :D

coredump's Training Log


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