Saint Charles,IL 
Swim
  • 47m
  • 2700.00 meters
  • 01m 44s /100 meters

400 Free
300 Pull
200 Kick
300 Steady Free
2x200 on 3:00 (finished 2:45/2:50!)
300 Steady Free
200 Free, Descend Within
300 Free
100 Back

Bam! I nailed the 200s. :D

Run
  • 1h 02m 30s
  • 6.98 miles
  • 08m 57s /Mi

Easy easy run.

5' walk
5x(10' easy run, 45" walk)
5' walk

Ran on RPE. Didn't look at pace, just elapsed time for the lap. Surprisingly consistent pace! Felt good and it was a great evening to be out running.

Bike
  • 1h 07m 01s
  • 20.04 miles
  • 17.94 Mi/hr

15' zone1
45' zone2
7' zone1

Nice easy ride. :)

Sport
  • Massage
  • 1h 30m

Ahhhhhhhhh. :)

Bike ride today, then a nice long massage tonight.  Woot!  Cool

Swim
  • 40m
  • 2400.00 meters
  • 01m 40s /100 meters

6x75 Free
4x25 (alt Scull/Free)
4x100 on 1:40 (finished <1:30)
5x200 on 3:30 (finished 3:00-3:05)
6x75 (50 Free, 25 Back)

Nice swim. Feeling good in the water still. :)

Recovery Day.  :)
Swim
  • 1h 15m
  • 4000.00 meters
  • 01m 53s /100 meters

4x100 (alt free/back)
200 Free
2x100 IM
6x500 IM Race pace, RI 30"
200 Stroke

Finished the 500's around 7:45-8 ish. Pretty consistent. Focused on stroke rate, good catch, and high elbows on pull. Seems to be paying off. :)

Bike
  • 4h 56m 01s
  • 85.62 miles
  • 17.35 Mi/hr

15' zone1
15' zone2
4:15 upper zone2/lower zone3 (IM race pace)
15' zone1

HR is wacked today. It was greater than RPE by about 10 beats. Blah. So I ignored it, and tried to just ride by power.

Plus the stupid garmin kept autopausing, but while I was moving, at 20+ mph too. WTF? Technology fail day.

Felt a bit flat on the bike, but I suppose that's expected after the last week of work and rearranging schedules and such.

Rest and recover a bit, then it's time to head out and run for 2 hours. :D

Run
  • 1h 48m 19s
  • 12.00 miles
  • 09m 02s /Mi

Ugh.

I think I started this underfueled, as I BONKED hard at about 1:20'ish. Blah.

Walked for a good long bit, jammed a gel, chugged some water, then got back into it to finish off.

HR was also really wonky here too. At first I couldn't keep it down, then at the end, it wouldn't go above zone1. WTF?

Ah well, got it done, and it was a character builder, as usual for these workouts.

Run
  • 30m 41s
  • 4.00 miles
  • 07m 40s /Mi

Short tempo run, since we're postponing the Big Day training until tomorrow.

Dynamic warmup
3 miles descending pace, 1 miles cooldown.

Ran in the heat of the day, and it was HOT and HUMID. I was literally dripping after this.

No big day.  Called it due to thunderstorms.  Lots of lightning!  Pool closed partway through the 4k swim.  And riding the bike in the rain is one thing, riding in severe thunderstorms is another.  Would have not been a good quality day trying to fit it in.  So, I'll be doing it again tomorrow, when the weather looks MUCH better.

coredump's Training Log


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