FL 70.3 Week 16
David and Tom, great work this past weekend with the race rehearsals. You both have posted that excitement is building and these great results should give you an extra boost to keep going. Race is only 6 weeks away. Paul is probably getting into taper mode for Puerto Rico 70.3 so I assume he is pumped and looking forward to starting his race season. Melissa and I will most likely do our race rehearsals this weekend.
Keep up the good work and keep posting those workouts.
I got back on track this morning after a few off days late last week. 2750 yds in the pool, and was able to neg split the 6x 100's .
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Racing my "end OS" 1/2 marathon this weekend so plan to hack the week a bit.
Mon/Tue: Per plan
Wed: 1st 2hrs ish of "Sat" ride
Thur: Bike Intervals and Run
Fri/Sat: Off
Sun: Race
No taper yet. I am continuing with full volume training until next week when I will cut back 50%...that will ensure I have a large base that will sustain me through the FL 70.3. San Juan 70.3 will serve as my final RR for the Florida 70.3 then I will be doing some more hacks in the final 4 weeks including a big bike weekend two weeks out - like this:
Fri, Mar 27: 3.5 hours hilly ride with EN teammate Juan
Sat, Mar 28: Swim/bike preview of FL 70.3 course
Sun, Mar 29: 60 mile Florida Gran Fondo
5mi in ~39min w/ 2x1mi @ TP 6:49/mi
Great way to break up the day.
https://www.strava.com/activities/262472150
Then biked tonight in place of the swim.
Happy to get the more intense stuff out earlier in the week to give some breathing room for half mary on Sunday.
First time since dropping into the HIM plan that I'm hitting the VO2's.
Light WU w/ 12' @ 0.81IF
MS: 8x 1.5' @ Z5 (377w target)
Actuals: 372, 371, 376, 380, 373, 379, 376, 390
https://www.strava.com/activities/262680783
Aim to Swim in AM and get Longish trainer ride done in PM.
ps - looking forward to team dinner at OG!
I ran 13.6 this morning. Legs felt heavy from the start but was able to keep zn2 for an hour and zn3 until I hit the 10 mile mark. It got tough after that. Completed the duration but wasn't hitting my target paces anymore.
I had to switch he long run and bike so I will doing VO2 sets tomorrow
This morning wanted to get in a 2hr "Saturday" ride but only managed the 1st hour before running out of time (read - started too late!).
Still on the trainer but back to the Tri setup since Slice is back from the shop. Power numbers did not seem too hard so either the fitness is building (hopefully!) or I didn't calibrate something correctly after moving Vector (hopefully not!).
15' WU then Z4's as:
8' 314w 1.00IF
10' 311w 0.99IF
12' 313w 1.00IF
10' 315w 1.00IF
https://www.strava.com/activities/263263614
https://www.strava.com/activities/263574623
More wacky weather here today but should be able to get a run from work and 1 more swim in before heading up to Rock Hill this weekend for the 13.1 on Sunday.
10' @ 266w 0.85IF
10' @ 264w 0.84IF
10' @ 269w 0.86IF
10' @ 257w 0.82IF
Went out aiming for 1:32 but was not keeping pace with that so backed off and finished just under 1:34. Looking forward to seeing the official results.
Definitely due for a new GPS... I am pretty sure I ran a tight course but the ole Forerunner 301 had me at 13.26mi so an extra 5%!
Course was tougher than I expected with the rolling hills and it actually snowed throughout most of it which was pretty but honestly it's time for spring!
http://celebratelifehalfmarathon.com
Away at a work conference next week so another week to hack together. Should have some good down time to focus on swims and runs.
https://www.strava.com/activities/265135124/
@David, congrats on that PR. Always feels good to set one, but must be especially motivating with the FL 70.3 only 5 weeks away.
Melissa and I did our RR today. Fought some tough winds , but we got through it and finished the bike and run together. Used the same nutrition plan as last year (except switched Perform for Gatorade) and felt good the whole time.
Paul , good luck next weekend.