• 42m 08s
  • 2100.00 meters
  • 02m 01s /100 meters

1,000m @ 17:30 - 1:45 pace
200 KB
5 X 100 every 2'
(1:34 1:36 1:34 1:32 1:34)
100 KB Recovery
300 CD @ 1:47 avg

Somehow ended up with a 1k TT PR as the swimmer next to me decided to start racing me! Nice German guy it turns out as I thanked him after for pushing me.

I made the connection of WHY when my hand pulling is at the 6 o'clock position, the other hand should be entering the water; and it has to do with that being the exact point where I generate power and torque from the opposite hip as that energy flows across my core diagonally and flows through to power my pull. Hard to explain without showing it, but it was pretty cool to make this connection.

170.6 pounds this morning; flirting with the upper 160's.  Psyched about that.  

Taper week.  Need to really Eat Well, Rest, get my Bike ready, go over my Nutrition plan. My head is in the game.  I'm focused.  Lake Placid taught me a hard-earned, valuable lesson. :)

Short Swim today with a focus on Recovery, Technique, and a touch of Race-specific Speedwork. 

  • Health data: Soreness: 4 Fatigue: 3
  • 1h 30m 54s
  • 30.37 miles
  • 20.05 Mi/hr

Flower Hill to Mill Rd. Aerobic. 5-6/10 RPE

The winds were blowing in the opposite direction today, so despite a much easier effort, a much faster time than yesterday.

  • 26m 57s
  • 4.01 miles
  • 06m 43s /Mi

Race Pace Practice. 3X Hill Repeat.

Wish I had a few more hills closer to my house, I have one .25 mile 6% grade. I made use of it though.

Freaking stoked at how good my legs felt. During and after the run my legs were all yoked and juiced up; springy and firm; kind of like Heather Locklear's body back in 1984. TJ Hooker.... great show.

  • Stretching
  • 20m

Good, long stretches, with some deep lacrosse ball self-ART, foam roller and the-stick.

  • 1h 11m 41s
  • 23.11 miles
  • 19.34 Mi/hr

Aerobic - Mill Rd. Wicked windy.

Starting to feel myself shedding the fatigue. Still feeling some of the soreness from Cow Harbor, and some sections of the Montauk course where I really buried myself on the bike. Overall I feel like I am on target to Peak next Sunday, provided I get enough REST this week.

I added a quote to my dashboard from the Velveteen Rabbit.  Father Frank read that quote during a burial mass for my neighbor yesterday.  Terrence was only 18 years old.  Life is hard, overwhelming and ...life is messy.  Life is also fragile.  Life is pain and suffering.  But through suffering we build strength and through suffering we grow.  I train and race because I Can.  Because I am happy, joyous and free when swimming, biking or running.  I suffer in training because it builds strength and forces me to grow; which leads to more freedom and joy.  A joy for life and friends and family.  When life gets messy, as it often does, it becomes crystal clear to me why I love to train, to race, to push myself through endurance distance endeavors.  

  • Health data: Soreness: 3 Fatigue: 3
  • 47m 39s
  • 6.07 miles
  • 07m 51s /Mi

5' Dynamic Stretching
1 Mile WU
4 mi Aerobic slowly increasing speed, lengthening stride, staying sub-threshold.
1 Mile EZ CD

There are 13 Swim Waves at Poconos 70.3 .... and I am Wave #13.  So how do we turn this into a positive?  Hmmm... I don't have to rush to get to the swim start.  I'll have a little more time to have my tummy digest breakfast.  I'll see the pro's come out of the water and based off their time be able to guesstimate if the swim is short or long.  I'll have plenty of targets to track down on the Bike and Run.  If someone passes me on the bike or run, they'll likely be in my AG so I'll have a guage on my AG standings, somewhat.  My friend Ian was one of the last waves at Quassy and it didn't effect his race.  So, yeah, lots of positives.  Actually, I think it's better than being one of the first waves to go out.  I was the 2nd wave to go out at Quassy in 2011, and it was demoralizing to constantly be passed.

  • 34m 19s
  • 1690.00 meters
  • 02m 02s /100 meters

Wildwood Lake no wetsuit, w/ Derrick. The lake had some wicked cross currents today; guessing as a result of the storm from the other day. Had to swim sideways at times to go straight.

Forgot my wetsuit and it was 61 degrees out! Brrrr....

  • 1h 12m 11s
  • 22.56 miles
  • 18.75 Mi/hr

Aerobic Recovery. Sunny and cool but with Stiff headwinds.

  • Stretching
  • 50m

Dr. Dan stretched my legs and did some ART on my hips. Spent 30 mins in the MVP Recovery Pants on the highest setting - 10! I told them to put it at 11 but... nevermind,

Plan is to swim this morning, get a new dishwasher from Sears, Sport Doc appt at noon (plus jumping into the Recovery Pump pants) and perhaps there will be time left for a short Bike before the kids get off the bus.  A lot to squeeze into 6 hours.

  • Health data: Soreness: 2 Fatigue: 2
  • 43m 30s
  • 2100.00 meters
  • 02m 04s /100 meters

500 WU -1:46 avg
100 KB EZ
500 - 1:46 avg focus on technique
100 KB EZ
3 X 100 @ 2' (speed 10/10 effort)
(1:26 1:27 1:28)
100 KB EZ
500 CD - 1:48 avg

First time back in the pool since... early May? New stroke feels awesome, like a hot knife through butter. Lots to work on with the technique though. Lots.

Stroke count is between 22 & 24 (25 meter pool) and I need to get it down to 16 to 18.

  • Health data: Soreness: 2 Fatigue: 3

Dream Chaser's Training Log

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