1st things 1st...

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inspire me (7)

Tuesday - October 23

Run

34m 15s
5.00 miles
06m 51s /Mi

EZ run zone 1

Swim

47m
3100.00 yards
01m 31s /100 yards

WU: 500EZ
TR: 300IM, 4x50 drill
MS: 10 x 200 build up start 2:40 and go faster each set – R:10
CD:100EZ

I ended up bagging my EZ 30 min recovery ride yesterday as I had to do a bunch of stuff at home. But legs feel great, the foot pain is gone and I am feeling ready for the final push. For the past month or so I had this thing in the back of my mind that was somehow distracting me from training and other stuff, but it seems today it sorted it out itself and was a great reminder for me to stay focus and avoid situations like that. I feel revitalized and the extra energy will certainly help for the next 10 days of my final build up.

SLOW SWIM, ugghh! I just couldn’t focus on each set and I ended up swimming slower each set. But all in all I think it was a great session because it made me realize that I experience the same during OWS or even races. I get caught with my mind wondering instead of focusing on swimming long, efficient and hard and when I realized my pace is slower of my goal not because I can’t swim faster but because I am not pushing me to do so. As soon as I made an effort to focus I began swimming faster.

Good EZ run around the charles. footsie feeling ok

inspire me (2)

Monday - October 22

Swim

30m
2000.00 yards
01m 30s /100 yards

WU: 500EZ
TR: 200IM, 4x50 drills
MS: 3 x 200S, 350S
CD: 150EZ

EZ recovery swim

inspire me (0)

Sunday - October 21

Run

39m 14s
6.00 miles
06m 32s /Mi

steady run

Had a friend's wedding in the cape, hence I got there early, did a steady run (Z2) with my friend Brian and we were done by 10am so we could be at the wedding at 11am. The run felt great although my left foot tendonitis thingy flare up a bit. (maybe I rnu a bit too much this week?) I'll take care of it and stretch lots and I should be ok. Since I won't train until tomorrow (my swim at lunch time) I'll have 24hrs total in between sessions hence it will count as a day off, hence no need to take another one until my taper for clearwater. I'll just do an easy swim and bike tomorrow to make sure the legs are ready for the final push :)

inspire me (4)

Saturday - October 20

Bike

1h 57m
42.50 miles
21.79 Mi/hr

1:50 min @ 225 watts (HIM pace)
---
223 NP, 217 avg watts, 97 rpm, 133 TSS (IF 0.82), 1521 kJ, VI 1.03
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avg speed for HIM pace - 22 mph on hilly rolling terrain with stops.

Run

24m 50s
4.00 miles
06m 13s /Mi

Transition run @ HIM pace (6 min/mile)
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actual 6:13 min/mile on rolling hilly terrain with 4 climbs out and back. 200 ft gain

nice but tough bike/run. I can feel my legs fatigued from the quality sessions during the week, hence it was a bit tough hitting this session goals but did it! The ride felt good although I pushed harder the 1st half and ended up dropping my power a bit on the 2nd, but still legs felt good. I adjusted my position yesterday and roday I avg 22 mph at a lower power output than previuos rides. (of course other stuff might be the reason but felt good). Legs were geeting tired so I skept the easy 5 miles. After the ride I did my goal pace transition run on hilly terrain and even though I was 13 sec slower per mile I felt great and I am sure on a flatish course I would have avg sub 6s

inspire me (7)

Friday - October 19

Bike

45m
15.00 miles
20.00 Mi/hr

steady ride
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207NP. 45 TSS, 93 rpm, 549 KkJ

Run

45m 55s
7.18 miles
06m 24s /Mi

HIM pace - 6 MI @ 6 min/mile pace + WU and CD
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Actual session
6 miles @ 5:52 min/mile - 35:12 min total, 170 avg HR (mid Z3)

I ran 6 miles @ HIM pace (actually a bit faster but felt good) to really know how the pace should feel for clearwater cuz I won't used HR or pedometer. I went by feel although I did take a peak at my wath from time to time but it felt moderate challenging. I forgot my fuel belt hence my HR didn't remain steady cuz it was hot and humid (71F, 80% humidity) and I was wearing long sleeve to get used to some heat :) All in a ll a good session, next week I'll run 9-10 miles at the same pace...

inspire me (3)

Thursday - October 18

Run

34m
5.00 miles
06m 48s /Mi

ez run Z1

Swim

31m
2000.00 yards
01m 33s /100 yards

WU: 500EZ
TR: 200IM, 4 x 50 drills
MS: 3 x 300 Steady on 4:00 – R:20
CD: 200EZ

Legs are a bit on the 'toasted' side so I will do an easy swim for sure and maybe a an easy run but I'll play it by ear.

Did my swim, kept it short and easy as a recovery session.

good easy run after work. legs feeling good

inspire me (3)

Wednesday - October 17

Bike

1h 11m 44s
21.50 miles
17.98 Mi/hr

FT session: 4 x 10 min @ 270 watts
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TSS 95, 931 kJ, 92 rpm, VI 1.1, NP 240, 218 watts avg
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actual avg per set - 272 watts

Swim

43m 33s
3000.00 yards
01m 27s /100 yards

WU: 500EZ
TR:300IM, 4x50 drill
MS: 8 x 200 build up start 2:40 and go faster each set – R:10
CD:400EZ
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avg for 200 - 2:34 min or 1:17 min/100yds

ok swim. I wasn't all like "yay, I have to swim", but I had a good session and the splits for the 200s were pretty even although a bit slower than yesterday.

tough FTP session. It was challenging to get through the 1st set, maybe I am a bit tired from the running? But I tought it up and each rep got a bit easeir although a bit is a lose term :)