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IMAZ Accountabilty - What Workouts Get You To The Start Line
Pain Cave Brick Workout this evening.
Bike - 85min, IF=84%, Main Set: 20min at 70%, 20min at 100%, 30min at 80%
Run - 60min easy
Work=Speed ; #work works
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Pain Cave Brick Workout this evening.
Bike - 85min, IF=84%, Main Set: 20min at 70%, 20min at 100%, 30min at 80%
Run - 60min easy
Work=Speed ; #work works
Comments
400m easy
6 x 100m (20") with first 75m moderate, last 25m hard
200m hard (2')
400m easy
1 mile ocean swim, 35 mile bike at IF=88%, 10 mile run
The legs were missing some spunk on the run.
Nice work David!
Cool rainy morning here for my big day, but it went really well.
1hr swim: ~3200m, 4hr ride 77 miles 185NP .75IF, 1 hr run 7.5mi
Looking forward to the day off tomorrow!
I Had to work this weekend. Hour run before work yesterday. 50 mi bike today on 3hr sleep (worked past midnight).
Do the best we can-enjoyed a 3hr nap after breakfast with the family at Cafe Oink!
Big swim workout this evening.
400m w/u
3x [6x (75m easy + 25m all out) , 200m hard]
400m c/d
I'm with you Danielle, dragging a bit today. Had a great run on Thursday, my fastest 13.1 ever. Today I got to the pool, but regretted it. I think I would have benefited more from sleeping in and resting today. I ended up shortening my swim down to 2000. I guess I need to trust myself that if I feel that way, I'm not being wimpy, but manifesting fatigue.
I plan an early bedtime to catch up a bit and be ready to ride tomorrow.
This morning was a pain cave sweat-fest in warm humid weather.
Cycling: 70min, IF=86%: 20min at 70%, 20x 1min at 110% (1'), 10min at 70%
Afternoon swim: steady pace of 2,000m
Tomorrow I get to jump into the ocean for an enjoyable 1.5 mile big group swim.
Pain Cave session - cycling 20min at 70%, 20x 1min at 120% (1min easy), 10min at 70% plus 15min transition run easy pace
Was having a great week till wed night when I crashed my bike. Aside from big patches of road rash, no major damage. So I'm down for a couple days to give my skin a head start on healing and check over the bike.
Story about the crash:
I was in the middle of the 20' z4 interval, and was feeling very strong, having paced the first 10' and 15' just right. You know how it goes doing threshold work, you're in aero, you look up long for any obstructions up the road, then go heads down to keep an eye on the computer/power-meter/hr. Heads down I can usually see 4-5 ft out, enough to zig-zag for small stuff. Up, down, up, down. All clear. Then in one instant I go from doing 27mph and in the zone to doing the shoulder slide on the pavement. I have time to think, 'okay that enough sliding, cause that's just ripping skin off' and I put a hand down to stop. Dumb. Now I'm doing a head slide, grinding down the top and back of my helmet. I can hear it grinding. Oy. The grinding is alleviated by a nice end over end tumble, which breaks me loose of the bike, and puts me full stop on my butt in the lane. I scramble to my feet and grab the bike, and get both of us out of the road. What the hell just happened?! Okay check the human suit: bones are intact, in place, and contained. Good. Stop my watch. (Hey it was a good ride!) Okay what's missing skin: Fingers, palms, left- knee, back, shoulder, left arm, left-ankle. I'm bloody, in pain, but actually amazingly intact. Okay thats good. Bike? Bike looks good, brake levers are scraped, frame is good, wheels are true, but there is a ton of blood on the drive train, what the hell? So I look back up the road, and there, in the shoulder, about 30 feet away, is a very dead raccoon about the size of a pit bull. Now I had just looked several times before crashing, and as far as I remember that raccoon was not there, so did I miss a huge pile of road kill taking up the entire shoulder, or did that poor little guy just commit suicide by broadsiding me as I rode by? I guess either is possible, but I had no interest in walking back to find out. I just know its going to be very hard to want to stay aero for the next few rides.
Glad that you are OK. Our own Al Truscott had a serious crash in which he had to have major reconstruction of his jaw. He is on the mend and back to RACING IM AZ after going through the motions in IM CDA. A biker friend of mine had his head down and rode into a truck and broke his neck, He had a "halo" for several months.
Just reminds me that to get to the start line of an IM, you have to dedication, family support, drive, and some LUCK. Everyone be safe out there.
@David-I can only wish swimming will ever be comfortable!
@Steve-I didn't do a BTW last week but I made Monday (day off work) big training day-did thurs long run that day followed by 1 hr swim, 2 hr bike. I felt the fatigue on the bike the rest of the week. My legs were jello on the drainer wed. Went out of town thurs am (so day off, hence long run mon), returning last PM. Lovely run in Central Park, Manhatten NY Friday. Did all the weekend rides on the drainer last PM and today. I couldn't believe how hard it was to keep 80%. Only wko I missed was friday swim. 5.5 hours on the drainer means I finally finished the last season of the Tudors-hmmm, what to start next?
@David -- Man I'm jealous of those ocean swims you get to do. We spent a week in Ventura this summer, surfing and swimming. Loved it!
Good job on keeping on track everyone!
I dismantled, cleaned, and reassembled my tri-bike. Everything looks good except for bent skewer which I replaced, and new handle bar tape. Bonus that I lubed the BB and wheels so everything spins smooth and quiet now! Did not go on the long sat ride, but did do 2.5 hrs on the trainer sunday to ease back in with a mix of z2 and z3. It would have been difficult to do that on the road with my road rash making very uncomfortable to hold onto the bars in either aero or upright. Looks like I'll miss some more swim workouts till rash solidifies a bit more, so I'll run and bike this week.
Be Safe! Have Fun!
10 weeks or maybe 9 weeks to go! Keep the focus everyone; the next 7-8 weeks are critical.
Got it, thanks Al!