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2018 FL 70.3 TriClub Champs - 7 WEEKS to go!

I'm pulling some workouts forward since I have the Gasparilla 15K on Saturday so today was more than a rest day. 

Mon - worked a partial day.  Slept in and ran 3 miles before lunch.  Late afternoon I swam 2000 yards and in the evening I got on the bike for 77 mins doing Hunter Allen's Race Prep work-out.  First 57 mins is 65% FTP base with 5 x 1 min @ 80%, then 3 x 1 min @ 150% then 3 x 30 secs @ 200%.  The last 20 mins is 70% FTP.  
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  • Is the 70.3 Champs something where every EN member that goes and finishes contributes points to the team result?  Considering going...I'm a real team player.
  • Last year in Puerto Rico it was the top 5 point winners in their age group totaled.
  • Tue AM - 6 mi run
    Tue PM - 45 mins Anytime Fitness + 3.1 mi run
  • Tue lunch; first swim in a while ~ ooph
    Tue after work; 7 miles w 3@ 7:17
    Wed morn; bike 7x2' at 1.2IF
    Wed lunch; defended bowling title in cadre versus students...think I twisted the knee wrong somehow; skipping run tonight and hoping to feel better tomorrow morning to get the run in...do NOT want to see any kind of run jail at this point of the prep!!
  • @Jeff Horn you should definitely get in the mix!!
  • @Mark Hickman - My bowling sucks, but I threw down as an athlete today.

    Wed AM - Swim 2200 yards.  Run 4 miles @ 9:15, 8:52, 8:27, 8:21.  Then to the Doc for my physical (cholesterol @ 189).  Stopped at FEDEX on the way to work to ship my old bike case to a buyer (I have a new travel case for this year).  
    Wed Mid - Afternoon - Dropped off my travel tri bike at the LBS for a complete upgrade.
    Wed PM - Bike trainer for 25.7 miles with 1500 ft climbing in Luxembourg.  Completed Wahoo climbing challenge which puts me in the running for a Kickr drawing.  
  • Catching up:

    Thu AM - 4 mile run easy
    Thu PM - 45 mins weights + 35 mins on the bike trainer (easy to moderate)
    Fri AM - 2300 yards in the pool (week total 6500, slowly climbing) + 3.18 mile run
    Fri PM - off for Gasparilla 15K tomorrow morning.  Hit the Expo and only spent $4.   
  • 2 weeks solid HIM training down, 6 to go!

    Sat AM - Gasparilla 15K in 1:21:22 = 8:43 avg.  I struggled in the heat the last couple of miles.
    Sat PM - Bike trainer - 2 hrs easy recovery @ 55-60% FTP
    Sun AM - Brick.  2:15 on the trainer alternating 5 mins @ 75% and 85% with 3 mins recovery @ 65% between each, followed by 25 min quick run.   
  • 12 miles on Sat with 2 x 1mile @Z4 nice to be outside 49 degrees
    Sunday ABP ride first ODZ and then EN only  3:20 went by fast.  I have to work on my nutrition as I always fall behind when on Zwift.  Followed with 4.25 mile brick run @TRP
    Concerns at this point is the nutrition on the bike and the swim as I only have about 5 or 6 sessions in so far but we have a few more weeks.
  • @Paul Hough @Robert Sabo  Solid work gents!  Kind of a wonky week for me, and will be on the road a few days next week, so will need to see how I can put together the week.

    Knee was still pretty sore on Thursday so took the day off.  Swam 2K on Friday at lunch, then 5 miles in the PM.  Had the realtor here on Sat to give me my to-do list.  Looking to have the house pretty much ready for final touches right around race day, so that should make things interesting...ugg.  Anyway, got in 2hrs on Zwift with 10/12/15/3 at Z4.

    Sunday rode 1.5 hours outside, for the first time this year, but I need to find a new course; always stupid windy, and profile is like the Wisconsin bike course...always up or down. 

    Rode another 1 hour tonight on Zwift, and followed with 4 mile run.  

    Need to stay focused this week, and get ready to get the big training day in on Saturday.  Will go light next week for 1st sprint of the season that Saturday.
  • Swam 2500 both Thursday and Friday
    Ran Gasparilla 15K and 5K on Saturday then stretched and napped
    Sunday pm Rode the trainer for 2:15 as 10',12',15',6'@Z4 and 2x12'@Z3
    Did a recon of Haines City and the race venue this morning.  There will not be much shade for any part of the bike or run so hope for clouds and bring your race saver bag!
    Most of the restaurants around the park are familiar chains: BK, Wendy's McDs, Pizza Hut if we are looking for a place to have a team lunch
  • Last year we tried a place called Crispers near Haines City I think.  It had variety of salads, sandwiches etc and was certainly better fare than the typical stuff.  We also liked Tijuana Flats near ChampionsGate, but avoid the hot sauce on Saturday before race hahaha you've been warned.  
  • Just sent you all some race rehearsal instructions. Hope everyone is doing well.
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