Short Course 10-16 June
For me this is week #15 and a final push before my A Race. Have a sprint at end of week #16, so I am going to tweak this weekend with a race rehearsal on-site and get in an open water swim. 
Hope everyone is healthy and happy and getting some good work in! 
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Got through the swim today. Feeling kinda spent from the weekend and was way, way easily distracted and talked to just about anyone that was within talking distance. But, I got the work in and overall it was a "B" effort. More like active recovery for a total of 2200m.
Tomorrow is a big day, 15' of ON @ Z5 that I will break into three sets of 5' with 1'/1' with a 1' spin between the three sets. Then, I'll have a 45' run of Z2/Z3. Long workout, but working from home on Tuesday makes it easy!
Monday was Run Z2 going out and Z3 coming back. Heart pate monitor is awaiting new replacement so that was a little odd to pace.
Swim with coach yesterday 2000 with lots of kicking and decreasing 100's. my favorite...
My self coaching is bumping up to the limitation of my difficulty saying "NO". I have a 3 mile open water swim Sat. AM and my second sprint of the season Sun AM. Poor planning but they are both fun events and neither is much more than a "C" event for me. Just gonna go and have fun and work on my transitions in the sprint and my swim in the river. My wife and youngest daughter will be in kayaks for the river swim so that will be fun.
Supposed to be a testing week but still waiting on HR monitor.. may throw off the schedule a bit.
Have a great week team!
Hello everybody, finally back, off the grid, 2 week vacation in Serbia, lots of unhealthy foods, at least 6-7 extra pounds, few training sessions and I am back. It will take me some time to catch up with reading on your progress and training, but by the end of today I will have caught up. Arrived Sunday late PM, went right into it Monday 6AM with my swim team.
GF adv plan says off, recovery week, Sunday was travel so I added Monday in, modified plan resumes Tuesday.
Monday AM, easy 2400 SCM, mostly BK work, need lots of air after 7hr time change
PM, 1:45 bike ride, all upper aerobic Z2, AP/NP 196/193W, IF .72 or so
Tuesday AM, trainer 70min, AP/NP 227/248W, IF.92, TSS 97.8 MS 2x20min(4min)@FTP
int.1 AP/NP 276W, IF 1.02, cad 93, HR 144/153, PWR:HR 5.59%
int 2 AP/NP 278W, IF 1.03, cad 93, HR 151/157, PWR:HR 4.68%
PM, easy run, instead of MP+strides....5mi in 42min.
Wednesday AM, modified plan and reduced the run from 3x1mi(full rec)@goal 5K pace to 5x600m(400m)@IP
83F, humidity 63%, wind SSW@15G32mph, first run in these nasty hot/humid/windy Kansas conidtions, Serbia was cool and rainy....
Target pace 6:10-6:05, went down as 5:59, 5:58, 5:52, 5:58, 6:02. rest of run was not easy as it was blazing hot, 6mi in 48min...
More tonight after swim.
Big OOOPS for tonight's bike test (10k TT): 1) Went out way too hard (Delusions of grandeur big time); 2) Forgot I had to multiply the watts x .95 so didn't even target the right number. I'm going to keep my FTP and try again at next TT in 2 weeks. Whatta dumbass. But I was faster which is weird. 19:27 vs. 21:04 on May 1. Prob just the race tires vs. 1st 10k TT. At least I know they work.
@David - surprised you got off a post! My wife forbids computer time and I'm lucky to just send texts on my smart phone during vacation! Where are you vacationing?
@Aleksander - welcome back! Love Yugoslavian food! Only that much? Must have used lots of self-restraint!
@Kim - I've done similar goofs, like forgot to reset bike computer after warm-up. It is still a good workout! Welcome back.
Mile 1- 9:38, Mile 2- 9:51. Then I still had some time to kill before meeting the girls for Happy Hour so I did some upper body strength training. I'm sure I'll be sore tomorrow since it is so foreign to me lately.
Happy training this weekend!
@Aleksander - great to hear from you. You sure jumped hard back into training. Nice.
@David say hi ti Snooki
@Joe thanks for the encouragement. The nutrition hint sounds like good advice.
Have a great weekend team!
3:30 @ .96IF
8' @ .996IF
10' @ .93IF
10'@ .89IF
12' @ .96IF
So almost 45' of Z4-ish work. And it was a lot more fun than watching the watts and toughing through intervals. They just landed where they did and a lot of them ended up being back to back. I have a feeling my run tomorrow won't be so much fun....
PS (I just now realized there was NO Z4 in the plan for today's ride, nor does it look like there is any in this Run Focused Plan for the long bike. Ooops. No pulling for me next time. LOL)
Today, I did a rehearsal for my sprint triathlon next weekend. Although the swim is only 500m, I did about 1400m in the lake. I swam by myself and used a device called "swim-it" as my safety. It is a co2 ready inflatable life vest that you strap on your leg. Way cool. The bike workout called for 2 X 20'@ Z4, so when I did the sprint course, I tacked on enough to get that in for a 40K ride. I ran the prescribed 20' on the trail run course.
Recon complete. Now to kick back and relax before the Spurs play tonight! Go Spurs!
@Kim - nice job on the group ride. You've figured out how to incorporate the wko and group ride - I've avoided group rides because I just can't do both.
@David - hope you are getting in some OWS in the ocean.
@Aleksander - welcome back.
Recovering mentally from last weekend's Olympic (A) race. The best and only good news was that I PR'd the swim - then things got ugly - at the time I didn't realize it but my timing chip came off with my wetsuit (My race was done and I didn't even know it), then my backup bike computer (Cateye) fell off my bike just after I got started - and the final blow - 8 miles into the bike a front wheel spoke snapped off at the hub. Now I was finished. Front wheel was completely shot.
Time to move on.
I started GF this week and on Tuesday's bike test - I bumped my FTP by 15 Watts. That means, since January, I've increased FTP by a total of 50 Watts. Boom! Work, Works!
After 3 back-to-back weekends of races, I have 3 weeks of wko's until my next (B) race. Needed.
Jim- wow, tough luck all around on that race but after hearing about a 50 watt FTP bump, I'm not feeling too bad for u.
Happy Father's Day everyone!
I have to say I've been running really well on about 3 runs a week (Wed, Sun main runs and then typically the saturday run). I added some easy bikes etc on other days. The heat just beats me down running.
Today was 3 X .5 @ Z4 (target 3:30) and 1 X 1mi @ Z4 (target 7:20). I did 3:32, 3:22, 3:20 and 7:10. Success was in part to taking a 2hr nap yesterday, a good night's sleep, and not hammering yesterday's workout. So, I can still run when I am not smoked like I seem to be like ALL the time
@Kim - last year I placed 9th out of 258 and it was a "break-through" race for me. Since then, I have tried to replicate whatever I did right the week of the race and have not been able to figure it out. So, my goal this year is just to beat my time from last year and hopefully place in my 50-54 AG. It is still a "B" race and I have to remember that and still get in my week #16 stuff.
Time to start up a new thread and kick back and enjoy Father's Day and see the Spurs win!