Week of Sept. 5
Duplicate post from the last one I added to the Aug. 29th week. Realized it was a new week!
Matt- Looks like some awesome work last week, and some smart decisions. Your stats from your bike look great, and fast!
I've been a bit of a slacker this weekend. Had a big party Sat. so Sat. was prep & party, Sunday was cleanup and recovery. My body does not like changes in diet at all. I had a whopping 2 beers (Bud Select 55, doesn't get much lighter than that) but I think what I get is a "carb-induced" hangover the next day.
I did my long run today since I bagged it yesterday. Right now I'm on the SC plan + half-marathon hack. I can't seem to get my @#$%* Polar watch calibrated right so I did a total or 8-9 miles at a pace of 5-5.8mph. Very frustrating. Big difference in speed there. I'll try to recalibrate one more time. Either way, felt good and very steady pace (whatever it may have been!)
Fridays' workout was a swim bike run. Swam 8 x 100 with first 50 sprint, 2nd 50 easy. (My race next week is only .5mi swim) Then did 4 x 2.5' on the spin bike:
#1: 2:45, avg bpm 160
#2: 2:31, avg bpm 159
#3: 2:32, avg bpm 158
#4: 2:32, avg bpm 158
Then a quick treadmill run, 1 mi 10:55, avg bpm 153.
Feeling psyched and confident for race on Sunday. It is the 3rd time I've done this race (first tri I ever did in 2009) so I want to nail it!
Comments
Nothing since my ride on Sunday, until this morning when I got in a quick run in DC.
It is a massive taper for a big race, right???
Overall 4.77 miles in 33:46, avg 7:04 pace.
Z2=7:19, z3=7:01, z4=6:53
Warmup: 10' @ 7:19
4x3'(1') @z2: 6:41, 6:45, 6:34, 6:39 (ran all at z4)
(recoveries: 8:04, 8:27, 8:07, 7:48)
Then 5'@7:04 and 3'@6:48
http://connect.garmin.com/activity/112574538
Back from DC now, leaving for Vegas tomorrow morning…
Best of luck on Sunday... I know you are going to totally kill it!
http://connect.garmin.com/activity/113380697
Finished Vegas 70.3 yesterday and had a blast at this event (even if the race didn't exactly go as I'd hoped).
Race report: http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/7060/Default.aspx
Cheers,
Matt