Strength
  • 1h 15m

Total Conditioning

Rest Day today, although I may go to Total Conditioning later today. I watched the IM Championship 2x this weekend. I can't help but get inspired by all of those who make it to the finish line. The look on their faces is of either excitement or relief. The last guy finished with about a minute 45 seconds to go. I do not want to be that guy in November.

Bike
  • 2h 49m 07s
  • 43.31 miles
  • 15.37 Mi/hr
Ride on the Beeline. My plan called for 3 hours in Z2. Well that is not what I did. Close. I left the house thinking I would do 2-3 loops of the IM portion of the Beeline. As a group, (Robin, Kim, Mel & I)we decided to ride from McDowell up to Bush highway and back. The ride was full of mechanical issues and debris. I got a flat after running over a pile of gravel/rocks. I was going pretty fast and could not move around them once I saw them. So, I got to change my first flat on a ride.

Run
  • 1h 25m 55s
  • 6.67 miles
  • 12m 53s /Mi

Z1-Z2 run for 1:15

Swim
  • 1h 00m
  • 1400.00 yards
  • -----

200 WU
200 kick
10x50
4x150

Worked on flip turns today. I think I just about have them at a servicable option. I have tried them on my own and found myself getting water up my nose and/or hitting the bottom of the pool. My coach today provided instruction on how to properly do them. I struggle in the pool doing any real distance because of the stop/go of the wall. The flip turns should help with that. Later today is a one hour bike ride. It's Friday!!

Swim
  • 1h 00m
  • 1500.00 yards
  • -----
Run
  • 1h 00m
  • 5.25 miles
  • -----

Z2 run at 45' add 10' of Z4

Swim distance is an estimate. Master's swim at Chandler. Just followed the coach's instructions. Mostly drills of some sort. One hour Z2 run tonight.

Run
  • 15m
  • 1.50 miles
  • -----
Bike
  • 45m
  • 12.00 miles
  • -----
Today was a Z2 bike @ 45 followed by a transition run of 15 min @Z2. My swim almost did not happen yesterday. I had the storm in the AM, so I went to LTF pool in the afternoon. When I go out to the pool the only lane available was the temporary lane close to the waterslides. I did my warmup there and just about quit as the flow from the waterslides were pushing me into the lane lines. I thought I was on the Wipeout course. Just then, the first lane opened. I jumped into that lane which was dirty from all the storms. Right then the water aerobics class started. 1) Thank goodness I was no longer in the temp lane as it is right next to the area that the class was held (The waterslides were turned off) and 2) Thank goodness, he played some decent music. Last time it was old 50's crap, which would have surely chased me away.

Run
  • 42m
  • 4.00 miles
  • 10m 30s /Mi

Z2 run at 10 min do 3x3 Z4 followed by 1 min cooldown.

Swim
  • 1h 00m
  • 2600.00 yards
  • -----

200 WU
8x50 drills
4x200 with 20 sec rest
6x100 with 15 sec rest
4x50 with 10 sec rest
8x50 drills

I had the alarm set for 0430 for a swim workout. Like others have said, The storm that was on top of my house woke me up at 0400. I went outside to checkout the scene and determine if I could still go when a flash lit up my front yard. I did a quick retreat into the house and decided that it was a no go. I'll head over to the gym this afternoon for a swim and run.

azstaterick's Training Log


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