October 26-October 31 (IMFL)

W4
Monday
Swim 2600
WU: 200
MS: 20 x 100 (20"), as 50 Sprint, 50 Easy. Take an extra easy 50 after every 5th 100 as active recovery. Set Total: 2200
CD: 200 easy
70 min @ z1 run

Results: 2800 yards in 58:51. Started off feeling good. Sprints wore me out.  I was dragging this morning. 

Bike 60 min 20min Run
3x6-minute intervals at 105% FTP with 2-minute recoveries between intervals
https://www.trainerroad.com/cycling/workouts/18067-Sisters

Results:  https://www.trainerroad.com/cycling/rides/2474581
2.07 mile run in 20 minutes. 9:38 average pace 
Sleep: 5.5 hours.   
--------------------------------------------

Tues
Run 70 min @ z1 run

Results:   7. miles in 1:10. 9:51 average pace
Sleep:     5 hours
Right knee is hurting a good bit. This isn't the one that I had the tendinitis. It's the weak one when doing front squats, Mike.
--------------------------------------------

Wed 

Nada

 --------------------------------------------

Thursday
B1. Strict Pull Ups @ 20X0, 4 x 3.2 reps, rest 60 sec  ok
B2. Front Rack Walking Lunges, 4 x 10 steps, rest 2 min  44# KBs
C1. Standing Landmine Twist, 3 x 10/side, rest 30 sec  10#,15#,15#   
C2. Sorenson Hold off GH Machine, 3 x 45 sec, rest 30 sec **hold 10-15# plate 10#,15#,15#   

Open Water Swim. 1/3 mile.
Had very little time. Forgot to stop my watch so not sure of time.  

Results:  
Sleep:     6 hours
--------------------------------------------

Friday
2000 yard swim

Results: 42:09. Felt really good.
Sleep:    6 hours
--------------------------------------------

Saturday

Fit2Lead 5K + a slow kid's mile with Cash
Results:  24:50. 7:59 average pace
Sleep:    5 hours 
--------------------------------------------



Not done due to going easy on the knees....  :(

Bike 2hr/Run 20minMostly Z1/Z2Spend at least 20 - 30 min in Z3(tempo)

50 min run15' @ Z12 x 8' (4')@ Z3Remainder @ Z1

A. Front Squat, 3 reps @ 70%/min for 10 min **down and up fast
B1. Russian KB swings @ 97#, 5 x 8-10, rest 30 sec **focus fast hip drive
B2. DB Bench Press w/ only shoulders on bench @ 2010, 5 x 4-5 reps, rest 2 min **focus on squeezing glutes and keeping core tight.
C. Side Plank, 5 x 45 sec/side, rest as needed **add weight

October 19-24 (IMFL)

W3
Monday
60min bike/15 min run
4x10-minute intervals between 95-99% FTP with 3-minute recoveries between
intervals.
https://www.trainerroad.com/cycling/workouts/1652-Darwin 

Sleep: 5 hours

Results: https://www.trainerroad.com/cycling/rides/2448273 

1.72 miles in 15 min. 8:43 average pace 

Foot felt fine. Ride wasn't nearly as bad as I thought it would be. 

----------------------------- 

Tues
Swim 2800
WU: 200
MS1: 20 x 100 (20"), as 50 Sprint, 50 Easy.
MS2: 8 x 50 (20") as 25 Sprint, 25 Easy Set Total: 400
CD: 200 easy

Sleep: 6 hours 
Results: 2800 yards in 56:33. 
Felt pretty good. 

P.M.
A. Front Squat @ 30X0, 5 x 3 reps, rest 2-3 min **building each set165,185,195,205,215
B1. Strict Pull Ups @ 20X0, 4 x 3.1.1 reps, rest 60 sec ok
B2. Front Rack Walking Lunges, 4 x 12 steps, rest 2 min70,70,70,88 (used KBs)
C1. Standing Landmine Twist, 3 x 30 sec, rest 30 sec Bar, +10, +15
*https://www.youtube.com/watch?v=epdBIT32SS0
C2. Sorenson Hold off GH Machine, 3 x 60 sec, rest 30 sec **focus on
squeezing butt and driving hips into the pad  ok

-----------------------------  

Wed
90' Run @ Z1 

Sleep: 5 hours

Results: 10 miles in 1:36. 9:39 average pace

-----------------------------  

Thursday
A. Back Squat, 3 reps @ 70%/min for 10 min **down and up fast 165#
B1. Russian KB swings @ 97#, 5 x 6-8, rest 30 sec **focus fast hip drive ok
B2. DB Bench Press w/ only shoulders on bench @ 2010, 5 x 6-8 reps, rest 2
min **focus on squeezing glutes and keeping core tight. 45,45,45,45,45
C. Side Plank, 5 x 40 sec/side, rest as needed **add weight   ok

Bonus swim: 

Results: 1700 yards in 35:08

Sleep:  None due to mom's ER trip.  Did get a nap at one point

-----------------------------  

Friday
60' Run with 2 x 8'(4') @ Z3 

Sleep: 7 hours

Results: 6.25 miles in 60 min. 9:35 average. Some hills. 

-----------------------------  

Saturday
180' bike
WU: 10'-15',then 3x1' high effort
MS1: 2 x 10'(4') @Z4(Threshold)
Recover
MS2 2 x 25'(5') @ Z3(Tempo)
Remainder @ Z2

Optional Extra Swim....practice wetsuit swim 60'

October 12-17 (IMFL)

W2
Monday
70’ min Z1

Sleep: 6.5 hours
Results: 7 miles in 1:10:42.  10:05 average pace
*Legs were a little wore out from the bike which was only about 10 hours earlier. Took a few short (20 second) walk breaks. I was running the hills there at JC Penney


P.M.
A. Front Squat @ 3030, 4 x 4 reps, rest 2-3 min **building each set 155,165,175,185
B1. Strict Pull Ups @ 20X0, 4 x 2.2.2 reps, rest 60 sec      ok
B2. DB Walking Lunges, 4 x 12 steps, rest 2 min   30,30,35,35
C1. Hollow Hold off GH Machine, 3 x 30 sec, rest 30 sec  Hollow hold on floor
C2. Sorenson Hold off GH Machine, 3 x 60 sec, rest 30 sec **focus on squeezing butt and driving hips into the pad ok

----------------------------------------------

Tues
Swim 2500. Focus on smooth efficient form
Sleep: 6.5 hours
Results:  2500 yards in 54:53
*first 1000 was in 19:37
----------------------------------------------

Wed
A. Back Squat, 3 reps @ 70%/min for 10 min **down and up fast  165
B1. DB Bench Press w/ only shoulders on bench @ 2010, 5 x 6-8 reps, rest 2 min **focus on squeezing glutes and keeping core tight. 35,35,45,45,45
C. Side Plank, 5 x 40 sec/side, rest as needed ok
Sleep: 6.5 hours
*Box jumps skipped due to some pain in right foot
----------------------------------------------

Thurs
Bike 75min/Run 15min
3x12-minute intervals in the Threshold power level at 95-99% FTP with 6-minute recoveries between intervals.
https://www.trainerroad.com/cycling/workouts/5476-Devil-s-Crag
Sleep: 5.25 hours
Results: https://www.trainerroad.com/cycling/rides/2435092
1.66 mile run in 15:31. 9:20 average pace

----------------------------------------------

Friday
70min Z1 Run
Sleep: 
Results:  Foot pain cut the run short. REALLY short.

----------------------------------------------

Saturday
3.5 hr ride/15min Run
Ride mostly in Z2
4 x 10' @ Z3 with full recoveries. Can put them in anywhere in the ride.
Sleep: 
Results: Rested the foot

----------------------------------------------

Optional extra swim
2500 swim smooth  

October 5-10 (IMFL)

W1
Monday
35' Easy Run 

Sleep: 5 hours

Results: 3.43 miles in 35 minutes. 10:12 average pace

-----------------------------------

 
Tues
1500 easy smooth swim 

Sleep: 5.5 hours

Results: 1500 yards in 31:48

P.M.
A. Front Squat @ 3330, 3 x 5 reps, rest 2-3 min **mod weight, think tempo
and tech more than weight 135,155,165
B1. Ring Rows @ 30X0, 4 x 6-8 reps, rest 60 sec ok
B2. DB Walking Lunges, 4 x 16 steps, rest 2 min 25s, 25s, 30s, 30s
C1. Hollow Hold off GH Machine, 3 x 30 sec, rest 30 sec ouch
C2. Sorenson Hold off GH Machine, 3 x 45 sec, rest 30 sec ok

-----------------------------------  

Wed

Nada

Sleep: 4.5 hours 

Results: 

-----------------------------------   

Thursday

35 min easy run

Sleep: 5.5 hours

Results: 3 miles in 29:34. 9:51 pace  (was a little short on time)

-----------------------------------   

Friday

A. Back Squat, 2 reps @ 70%/min for 10 min **down and up fast Done. 165#
B1. Box Jumps 30”, 4 x 2-3 reps, rest 30 sec **focus on jumping as high as
possible. Ok. Been over a year since I box jumped. I got no hops!
B2. Single Arm Swiss Ball Bench Press @ 2010, 4 x 6-8/arm, rest 2 min
**only shoulders on the ball, focus on squeezing glutes and keeping core
tight. 25,30,35,35
C. Side Plank, 5 x 30 sec/side, rest as needed  ok

-----------------------------------    

Saturday  

Family day and Sunday prep. Ended up being a long one. In bed at 2am Sunday morning. :/ 

Sleep: 9 hours 

-----------------------------------   

Sunday

Sleep: 4 hours

Catch up day. Back to back bike workouts with a 5 minute break between. 
60' Bike
Mont Albert is 1 hour of Tempo intervals spent between 70-80% FTP with
intermittent, 1 to 3-minute recoveries at 55% FTP.
*https://www.trainerroad.com/cycling/workouts/22152-Mont-Albert 

Results: https://www.trainerroad.com/cycling/rides/2422874

Felt fine.   

90' bike
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between
65-75% FTP.
https://www.trainerroad.com/cycling/workouts/18066-Andrews 

Results: https://www.trainerroad.com/cycling/rides/2422985

I was fine the first 45 minutes, but the last 45 started to wear on me. 

Being out of the saddle 2 weeks made for an uncomfortable ride. Legs were a bit shot

although I was able to keep up with the workout. 

September 14-19

Mon
70 min goal pace (11:00 pace) Run HILLS
Practice walking 30 seconds per mile like you will do at each aid station.  Turn off auto pause on GPS. With the walkin the average pace should be at 11:00.

Results: 6.36 miles in 70 minutes. 11:00 average pace
Sleep: 4.25 hours
-------------------------------

Tues

Bike 60 min 20min Run
3x6-minute intervals at 105% FTP with 2-minute recoveries between intervals
https://www.trainerroad.com/cycling/workouts/18067-Sisters

Results:  https://www.trainerroad.com/cycling/rides/2347818
Run: 2.21 miles in 20 minutes. 9:02 pace (included hills)
Sleep: 5.5 hours

1 hour later

A1. Front Squat @ 20X1, 3 x 2 @ 2-5% more than last week off feel  165,180,195
A2. Strict Pull Ups @ 20X1, 3 x 3.2, rest 15 sec b/w triple/doubles, 1 min b/w sets ok
B. Heavy Front Plank, 60 sec, rest 60 sec x 4   35,35,35,25
C. Arch Body Hold, 45 sec hold, rest 60 sec x 5  ok

-------------------------------

Wed

Results: Pain. Didn't do anything except get a massage.
Sleep: 4.5 hours
-------------------------------

Thursday.
A1. SL Dead Lift w/ 2KB's barefoot @ 3030, 3 x 6-8/side, rest 30 sec  44s,44s,44s
A2. Barbell Pres @ 30X1, 4 x 2-3 reps, rest 90 sec 95,115,125,130
+
800m Sled Drag Walk w/ 45# on top **use chest harness   ok

Swim 2600
WU: 200
MS: 20 x 100 (20"), as 50 Sprint, 50 Easy. Take an extra easy 50 after every 5th 100 as active recovery. Set Total: 2200
CD: 200 easy

Results: 2200 yards in 48:46
Sleep: 7 hours
-------------------------------

Fri
50 min run
15' @ Z1
1 x 8' @ Z3
Remainder @ Z1

Results: 5.47 miles in 50 min.  9:08 pace
Sleep: 4 hours
------------------------------- 
Sat
Bike 2hr/Run 20minMostly Z1/Z2Spend at least 20 - 30 min in Z3(tempo)

Optional extra swimSwim 1/2 Iron Distance in pool or open water practice. 

September 7-12

Mon
AM
Swim 3200
WU: 400
MS1: 8 x 100 (15"), as 50 Sprint, 50 Easy
MS2: 5 x 200 (20"), Negative split.
MS3: 3 x 300(30") Last 100 of each is @ T-pace minus 2-4" .
CD: 100 easy 

Results: 3200 yards in 1:03

P.M.
A1. Front Squat @ 20X1, 3 x 3 @ 80% of last week’s toughest single   180#
A2. Strict Pull Ups @ 20X1, 3 x 2.2.2, rest 10 sec b/w doubles, 1 min b/w sets ok
B. Front Rack Yoke Carry w/ 160# on top, 4 x 50m, rest as needed  ok
C. Straight Leg Crab Hold, 45 sec hold, rest 60 sec x 5  **focus on driving hips up  ok

Sleep:  6 hours
________________________________
Tues
60 min ride / 15 min run
https://www.trainerroad.com/cycling/workouts/107129-Rubicon-1

Sleep: 7 hours
Results: https://www.trainerroad.com/cycling/rides/2331285  (there's a note about 2nd interval)
Brick run:  1.88 miles in 15 minutes. 7:59 pace!  That's a first!
________________________________
Wed

90 min z1/z2 run in HILLS
Sleep: 4.5 hours. It wasn't good sleep. #pregnantwifecantgetcomfy
Results: 9 miles (JC Penney Parkway hills) in 1:30:31. 10:03 average pace
*Legs were a little sore still from the bike/brick that was only about 10 hours earlier.  
________________________________
Thursday.
A1. SL Dead Lift w/ 2KB's barefoot @ 3030, 3 x 6-8/side, rest 30 sec  44's, 44's ,44's
A2. Barbell Pres @ 30X1, 4 x 2-3 reps, rest 90 sec 100,115,120,125
+
400m Sled Drag Walk w/ 45# on top **use chest harness  ok

Sleep: 5 hours
________________________________

Fri
60 min run
15 Z1
10 Z3
10 Z1
10 Z3
15 Z1


Sleep: 5 hours
Results: 6.16 miles in 60 min.  The first Z3 set was fine, but slowed down the rest of the run. That seems to happen on my runs at the end of the week. I did feel a little soreness in my legs today and my knee had a little pain again in it. It will be fine. I think it's just from the volume of running/biking.  ???
________________________________

Sat
3hr ride/ 30 min run
https://www.trainerroad.com/cycling/workouts/1893-cartago

Sleep: 8 hours
Results: https://www.trainerroad.com/cycling/rides/2341805  (notes made on the ride)
Brick: 30 minutes. 3.1 miles (hills). 9:41 pace. Run felt good. Weather (at 8pm) definitely helped. 
________________________________

August 31-September 6

Mon
Option of 
2 hr z1/z2 HILLS run 

Sleep: 5.5 hours
Results: 13.1 miles in 2:08:10. 9:47 pace (PR for that distance)
____________________________


Tues
Swim 3500
WU: 200
MS1: 4 x 400 (30"") @ steady
MS2: 4 x 400 (30"") @ steady
CD: 100 Easy 

Sleep: 4.5 hours
Results: 3500 yards in 1:16.  "Hammering" out a 2:10 average per 100 yards????

P.M.
A1. Front Squat @ 20X1, 2, 2, 1, 1 reps, rest 1 min **no failed reps, be a little conservative 165,185,205,215
A2. Strict Pull Ups @ 20X1, 4 x 2.2.2, rest 10 sec b/w doubles, 1 min b/w sets
B. Front Rack Yoke Carry w/ 140# on top, 4 x 50m, rest as needed
C. Straight Leg Crab Hold, 40 sec hold, rest 60 sec x 5  **focus on driving hips up 
____________________________

Wed
Bike  60 min / 15 min run
3x5-minute VO2max intervals at 111% FTP each followed by 5 minutes of recovery. The workout concludes with 12 minutes of Threshold work at 98% FTP with cadences changes every 2 minutes. 
https://www.trainerroad.com/cycling/workouts/4362-Coyote

Sleep: 5.75 hours
Results: https://www.trainerroad.com/cycling/rides/2313461
Brick: 1.74 miles in 15 minutes (hills involved). 8:36 pace
____________________________

Thursday.
A1. SL Dead Lift w/ 2KB's barefoot @ 3030, 4 x 6-8/side, rest 30 sec  44's, 44's, 44's, 44's
A2. Barbell Pres @ 30X1, 4 x 3-4 reps, rest 90 sec 95,105,110,115
+
30 min EMOM
1st- 20 sec Air Bike ALL OUT + Walk the remaining time
2nd- 25 sec FLR on Rings + Easy Row in remaining time
3rd- Easy Bike/rest  

Sleep: 4 hours
____________________________

Fri
60 min run
15' @ Z1
2 x 8' (4') @ Z3
Remainder @ Z1

Sleep:  5.5 hours
Results: 6.41 miles in 1:01:02. 9:31 pace. Ran the JCP Parkway hills
____________________________


Sat
Race day practice
Bike 100 to 116 / brick run 6 miles
Bike @ race intensity (120-140bpm)
Run @ race intensity(10:17 best case pace / to 11:10)
Practice nutrition. Okay to make stops to restock on nutrition. 

Sleep:  5.5 hours
Results: 81 miles in 4:25. 18.4 mph pace (partner was having trouble. I felt okay)
2:15 mile run in 24:17.  A crushing 11:18 pace!   

August 24-29

Mon
110  min Z1/Z2 run
HILLS!

Sleep: 5 hours
Results: 11.15 miles of hills in 1:50:55. 9:56 average pace
------------------------------
Tues
Swim 2.4 miles

Sleep: 5 hours
Results: 2.4 hours in 1:25  


------------------------------

Wed


AM
A1. Front Squat @ 20X1, 3, 3, 2, 2 reps, rest 1 min  155,185,205,215 (failed on last rep)  :/
A2. Strict Pull Ups @ 20X1, 4 x 2.2.1.1, rest 10 sec b/w singles, 1 min b/w sets
B. Single Arm Farmer’s Carry, 4 x 100’/hand w/ 79#, rest as needed
C. Straight Leg Crab Hold, 30 sec hold, rest 60 sec x 5  **focus on driving hips up 

PM
Bike 75 min/15 min run
5x6-minute repeats at 108% FTP separated by 5-minute recovery valleys.
https://www.trainerroad.com/cycling/workouts/107113-Red-Lake-1

Sleep: 7 hours
Results: https://www.trainerroad.com/cycling/rides/2297268
15 minute run: 1.73 miles/. 8:40 pace (included hills)
------------------------------

Thursday
AM
60 min run
15' @ Z1
2 x 8' (4') @ Z3
Remainder @ Z1
Result: 5 miles in 45:05.  9:00 average pace. Had to cut it short due to work. 

Noon
A1. SL Dead Lift w/ 2KB's barefoot @ 3030, 4 x 6-8/side, rest 30 sec 35s,35s,35s,44s  (2 KB's)
A2. Standing DB Press @ 21X2, 4 x 8-10 reps, rest 90 sec 30s,30s,35s,35s  DBs
+
30 min EMOM
1st- 15 sec Sled Push w/ 100# on top + Walk the remaining time
2nd- 20 sec FLR on Rings + Easy Row in remaining time
3rd- Easy Bike  

Sleep: 4.5 hours (I'm beat!!!)

------------------------------
Fri
Race day practice
Bike 100 to 116 / brick run 6 miles
Bike @ race intensity (120-140bpm)
Run @ race intensity(10:17 best case pace / to 11:10)
Practice nutrition. Okay to make stops to restock on nutrition. 

Sleep: 6 hours
Results: 100.1 miles in 5:26. 18.4 mph average. Bonked about 70 miles in. No run.
------------------------------

Sat
Tied up with church stuff first half of day and in NOLA rest of day. All workouts complete though except for bonus swim. 

------------------------------

Optional extra swim 2500
WU: 400
MS1:
2 x 500 (20") @ T-pace plus 3"
2 x 400 (15") @ T-pace plus 3"
2 x 300 (10") @ T-pace plus 3",
100 easy  

August 17-22

Mon
90 min run
15' @z1 
2 x 10' (10') @ z3 
15' @ z1  
15' @ z2
remainder @ Z1     

Sleep: 5.5 hours
Results: 10 miles in 1:36:42. 9:40 average pace
10 minute ice bath after
--------------------------------------

Tues
Swim: 2700WU: 
400 MS1: 8 x 100 (15") 
FastMS2: 4 x 200 (20") Negative split
MS3: 2 x 300(20") Negative split 
CD: 100 easy

Sleep: 6.5 hours
Results: 2700 yards in 53:40


P.M.
A1. Front Squat @ 20X1, 4 x 2 reps, rest 1 min  155,185,210,225#
A2. Strict Pull Ups @ 20X1, 4 x 2.1.1.1.1, rest 10 sec b/w singles, 1 min b/w sets Stricts and squats aren't a great combination for me. Although I doubt if stricts and anything make a good combo for me in all truth.
B. Single Arm Farmer’s Carry, 4 x 100’/hand w/ 70#, rest as needed 
C. Chinese Plank, 30 sec hold, rest 60 sec x 5 *add plate on top if possible  15,25,35,45,45 plates

Sleep: 6 hours
--------------------------------------

Wed
Bike 75 min / 15min brick runRubicon +1 (repeat of july 8thworkout)3x12-minute intervals at 105% FTP with 6-minute recoveries between intervals.https://www.trainerroad.com/cycling/workouts/107134-rubicon-1

Sleep: 5.5 hours
Results: https://www.trainerroad.com/cycling/rides/2279378
15 minute run. 1.85 miles. 8:06 pace

--------------------------------------

Thursday
A1. SL Dead Lift w/ KB barefoot @ 3030, 4 x 8-10/side, rest 30 sec 44,44,53,53 
A2. Standing DB Press @ 21X2, 4 x 8-10 reps, rest 90 sec  30,35,35,45
+
30 min EMOM
1st- 15 sec Sled Push w/ 90# on top + Walk the remaining time
2nd- 20 sec FLR on Rings + Easy Row in remaining time
3rd- Easy Bike 

Sleep:  7 hours

--------------------------------------

Fri
Bike 70 +  miles
WU: 10-15', then  3x1' high effortMS1:4 x 10' (4') @ Z4 (Threshold)Remainder Z2/Z3 (Always be pushing)Cool down easy spinning 10 min
Brick Run 15 min 

Sleep: 6 hours
Results: 70.01 miles in 3:19. 21.1mph pace
Run: 1.31 miles in 15 minutes. 11:28 pace.  :(
Ice bath after

--------------------------------------

Sat
60 min HILLS run
Can run all @ near Z2 if you can sustain. Don't kill yourself but put in an effort.   This is for practicing pacing in the hills. If you stop to walk keep the GPS running.  You will walk in Chattanooga so this is practice. Your  run pace will most likely be slower race day but this still similutes pacing.

Sleep: 8.5 HOURS!!!
Nap: 2 HOURS!!!
Started late and got about 6 minutes in and felt awful due to a late dinner.  :(



Optional Swim
Swim: 2800WU: 
200 MS1: 3 x 400 (30") Negative Split
MS2: 3 x 400 (30") Negative Split
CD: 100 Easy 

August 10-15

6 weeks out

MON

AM
Swim: 2700
WU: 400 
MS1: 8 x 100 (15") Fast
MS2: 4 x 200 (20"), Negative split. 
MS3: 2 x 300(20") Negative split" 
CD: 100 easy 

Results: Swim time of 53:40. Felt really good today. 

PM
60 min Bike /15 min brick run
3x12-minute intervals @ 85% FTP with 3-minute recoveries between intervals. 
https://www.trainerroad.com/cycling/workouts/23521-Mount-Field

Sleep: 5.5 hours
Results: https://www.trainerroad.com/cycling/rides/2257313
1.83 mile run in 15 min. 8:12 pace
The bike didn't seem very hard. I picked it up in the 2nd and 3rd sets since the first sent seemed quite manageable.

----------------------------------------------
TUES
AM

Run 50 min
15'  @Z1
10' @Z2
15'  @Z1
10' @Z2" 

Sleep: 4.5 hours
Results: 5.45 miles.  9.10 average pace

----------------------------------------------
WED

A1. Front Squat @ 20X1, 4 x 3 reps, rest 1 min 155,175,190,200
A2. Strict Pull Ups @ 20X1, 4 x 1.1.1.1.1, rest 10 sec b/w singles, 1 min b/w sets
B. Single Arm Farmer’s Carry, 4 x 100’/hand w/ 70#, rest as needed
C. Chinese Plank, 30 sec hold, rest 60 sec x 5 *add plate on top if possible 0,10,15,15,25 plate
*Did something to my neck and shoulders during the third set of pull-ups. It's hurting... I saw Clayton a few hours later for an appointment I already had.  A little relief maybe. 

Sleep: 6.5 hours

----------------------------------------------
THURS
A1. SL Dead Lift w/ KB barefoot @ 3030, 4 x 8-10/side, rest 30 sec
A2. Standing DB Press @ 21X2, 4 x 8-10 reps, rest 90 sec
+
30 min EMOM
1st- 10 Russian Kb Swings, 70# + Easy Bike in remaining time
2nd- 20 sec FLR on Rings + Easy Row in remaining time
3rd- 20 sec Wall Facing HS Hold + Easy Jump Rope remaining time

Did nothing. Hurting. Tired. Pathetic. 
----------------------------------------------
FRI
Run 50 min in the HILLS
Practice pacing @Z1.  Realize on the steep hills pace will drop and down hills pace will increase. Try to keep overall average pace @Z1.  Hills in Chattanooga will be so steep that you will have to walk up some.

Sleep: 8.5 hours
Results: 5.19 miles in 50:07. 9:40 pace. 

Bonus swim: 1000 yards in 20:51


----------------------------------------------
SAT
Bike 2 - 2.5hr/15 min brick run
WU: 10-15', then  3x1' high effort
MS1:3 x 7' (4') @ Z4 (Threshold)
MS2:6 x 1 (1') @Z6 (Anaerobic)
Remainder @z2 

Sleep: 5.5 hours
Results: 55.9 miles in 2:45. 20.2 mph average
15 minute run. 1.66 miles. 9:03 pace

----------------------------------------------
Swim: 2800
WU: 200 
MS1: 3 x 400 (30"") Negative Split
MS2: 3 x 400 (30"") Negative Split
CD: 100 Easy 

August 3-8

MONDAY
Nada
---------------------------------------------
TUESDAY

Run 75min
30' @Z1
3x4'(4') @ Z4(V02)
15' @Z1

Sleep: 4 hours
Results: 8 miles in 1:17:35. 9:41 pace.  
*The first 30 minutes were fine. Was closer to 9:00 pace. On the main workout the first set was fine and I found the last two to were harder to get to. I believe the first 30 minutes wore me out a bit before the workout (that sounds pathetic I'm sure). The last Z1 after the workout was ugly. Pace slowed down a good bit.  :/ This happened last week as well???  I was hoping to be able to get close to 8.5 miles in 75 minutes, but that sure didn't happen. 

---------------------------------------------
WEDNESDAY

Swim:2600
WU: 400
MS1: 10x100(20') Fast
MS2: 6x50(20')Sprint
MS3:4x200(20"), last 50 of each sprint
CD:100

Sleep: 5.5 hours
Result: 50 min. swim time



A1. FSQ @ 20X1, 4 x 4 reps, rest 30 sec  155,175,185,200
A2. Pull Ups @ 20X1, 4 x 2.2.2, rest 2 min
B1. V-Ups, 4 x 15, rest 30 sec
B2. Russian KB Swings, 4 x 12 reps, rest 60 sec  70,79,88,88

---------------------------------------------
THURSDAY

Bike 75 min/ 15min brick run
Frissell +2 is 4x9-minute intervals at 102% FTP with 4.5-minute recoveries between intervals.
https://www.trainerroad.com/cycling/workouts/113951-Frissell-2

Sleep: 6 hrs
Results: https://www.trainerroad.com/cycling/rides/2249086
Run: 1.73 miles in 15 min. 8:40 pace


PM
A1. Sumo Dead Lift @ 40X1, 4 x 3-5, rest 30 sec 165,215,245,255
A2. Tall Kneeling Press @ 30X3, 4 x 8-10, rest 30 sec 30,30,35,35
A3. Natural Knee Extensions @ 3011, 4 x 4-6 reps, rest 30 sec
+
4 sets @ 95%
5 Burpees
15 Cal Air Bike
20 sec FLR on Rings
rest 2 min

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FRIDAY

60 min10' @z1-ok 1 mile @z3-8:00 min. pace 4' @z1-ok 2 mile @z3-8:25 min. pace :( 4' @z1-ok 1 mile @z3-from this point on it was basically z1. Remainder @z1

Sleep: 5 hours
Results: 6.36 miles in 60 minutes. 9:25 average pace. Hills were involved. My legs were feeling it as soon as I got up from yesterday's bike and gym workout. I did take a couple breaks before the z3 runs as you suggested at one point.  
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SATURDAY
Race + 1 hour or more of Z1/Z2 bike
Out of town
OPTIONAL SWIM
Optional extra swim 2500
WU: 400
MS1:
2 x 500 (20") @ T-pace plus 3"
2 x 400 (15") @ T-pace plus 3"
2 x 300 (10") @ T-pace plus 3",
100 easy