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.
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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Tue PM - 45 mins Anytime Fitness + 3.1 mi run
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!!
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.
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.
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.
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.
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.
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