500 WU
2000y straight RPE 6
500 CD

Love the LA Fitness pool. They keep the water temp pretty cool; unlike the YMCA where I used to swim. So much nicer swimming in a cool lap pool!

TR: Longfellow
AVG 189 - AVG HR 115
Cad 82 (happy I was able to keep a decent cadence -- for me at least)
TR plan called for 4 hours... but 3 was good enough!

Long Bike and a Run today, so I ate 3 slices of Pizza last night (2 slices eggplant; 1 plain).  Admittedly I only should've had 2 slices... but the scale PUNISHED ME this morning with a 173.4.  Damn you scale!  I know it's only water weight but geez.  My body HATES going below 170 lbs.  It really does.  And my Body Composition continues to get leaner; but the scale is stubborn.  

I'm finally able to focus on my 70.3 SBR plan and boy does it have a lot of Run Intensity.  And Swim Intensity.   So far the Body is handling it.  And the good thing is I can just choose to do the Run workout and omit the Run intensity, but I know that's where the gains are made.  As long as the body holds up, and absorbs it, I'll stay the course.  If any red flags, niggles, sleep disturbance -- any disturbance in "the Force" and this Jedi will just take out the Intensity.  

500 WU
5 X 300 1’ rest - 8 RPE (1:30 avg)
5 X 50 :20 rest - all out (1:18 avg! w/one 1:16 pace!!)
1 X 100 - all out
500 CD

TR: Pettit (Recovery Ride)

TR: Phoenix
Avg Watts 223

I couldn't hit this workout last week. So psyched to have nailed it today! And it was hard. I did need one :15 sec break mid-way and :30 seconds rest w/ 10 minutes left just to clear some lactic acid. By itself it's only a moderately hard workout; but after a very hard Zwift Race on Tuesday; long Tempo Run on Tuesday; my legs are so beaten up and the 12' efforts at 240 Watts for 7 minutes long are tough.

Bouncy Shoe Brick! Since I nailed my Key Bike session I rewarded myself and wore my brand new Nike Next%'s!! Red White and Blue edition! Funny thing is, with my lighter weight they don't 'bounce' as much!

EZ Run home from Firestone

10' WU
35' @ Tempo (7:28 avg - 129 avg HR)

Took 75% of the tempo effort to get my HR up. Chalk it up to fatigue. But overall my Running is feeling so good.

Decent WU. I need longer warm ups

WTRL Racing
247 Avg/ 269 NP

5-lap London Reverse Flat Race w/ ODZ. I killed myself the first 3.5 laps. We launched a few team attacks. I did not feel as good as I did last week on Fuego Flats (despite that race being just 3 days post-Everesting!). But I was hanging on. And then my phone died cause the charger came unplugged, and Zwift Companion dropped which screwed my internet connection and all the Zwift riders around me dropped. Ugh. I thought about ending the race, but the riders came back on screen. I was :11 seconds back, which is an IMPOSSIBLE gap. So I waited for the chase pack and rode "easy" with them. And I ended up winning the chase pack sprint! So it was good practice.

500 WU
10 X 100 mod on 2'
4 mins rest
400 yard TT @ 5:48!!
500 CD

Watching the youtube "Effortless Swimming" videos and implementing all the stuff, to the best of my ability, in my swims and damn it's working lol!

This is a Note to Future Self on how I Lost Weight and am Keeping it Off!

Spring is Sprung!  I'm back at the 169 lb precipice.  Time to dive off into the mid 160's... and beyond!  Biggest change I've made over the last 4 months is I stopped counting calories and switched to whole food sweets. Counting calories for me made me feel like I could eat more junk food so long as I didn't go over my calorie budget.  And days when I had extra calories left, I'd use them up.  Now, it's about 3 square meals and whole food snacks, and eating to fuel for and recover from workouts.  

Biggest change for me is starting off every day with oatmeal/ fresh fruit/ organic maple syrup bowl.  Beats the hell out of Frosted Flakes!! Which is just a bowl of sugar and little nutrition.  I eat the oatmeal and I'm full for 3 to 4 hours.  I eat the Frosted Flakes and I'm hungry an hour later.  I've also replaced my processed sugar snacks with dates/ apples and oranges.  I've eliminated dessert every night and every other night I have a little yogurt with protein granola, or tortilla chips with guacamole or salsa.  The biggest thing for me is no Ice cream, cookies or chocolate and no soda.  Black coffee, water and OJ only (and Gatorade/ Infinit while training).  As a result my taste pallet has changed and when I eat whole food snacks, it's satisfies my sweet tooth entirely.  

It's no longer a question of IF I'll get to the mid 160's and beyond... it's when!!  So excited.  (Most excited to see how my Zwift Racing improves with a better w/kg!)

My Rest/Recovery week from vEveresting is over.  Now I have a 3-week Build of balanced and structured SBR (as per my TrainerRoad High Volume 70.3 Plan) and then a Rest week that peaks on Sunday April 18th with the Mini Mighty Man Pool Triathlon (400m swim/ 6 mile bike/ 2 mile run)!  I've finished this local pool Tri with a 5th OA like 12 years ago.  Since the field size is limited this year, and I've been training like crazy when most haven't, maybe I have a shot at Top Podium?! Either way, I'm stoked to be racing.  Apparently the Race Organizers have the "go ahead" from the county, so as long as NY State allows it, we should be a GO!