July 27-August 1

MON AM
Run 75min
15'  @Z1
2x8(4')@Z3
15'  @Z1
15' @Z2
Remainder @Z1

Sleep: 5.5 hours
8 miles. Was feeling pretty weak on the final 15 minutes. ??? Ended up walking about 1/4 mile of it.

MON AT NOON
Swim 2500
WU: 400
MS1: 8x100(15") Fast
MS2: 8x50(10") Sprint
MS3:4x200(20"), last 50 of each sprint
CD: 100

Results: 48:45 swim time  

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TUES AM
I rode 40 miles on the trace in 2 hours. 20mph average.
15 minute brick with 1.83 miles at 8:11 pace

*Went to see Clayton Pitts because of the pain I've been having in the top part of my back. That helped.
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WED AM
Optional extra swim 2500
WU: 300
MS1: 5x400  slightly faster than T-Pace (30")
CD: 200 
Bonus swim: Swim time 52:14 (I took it easy, obviously)

WED AT NOON
P.M.
A1. Front Squat @ 20X1, 4 x 5 reps, rest 1 min  Finished at 175lbs
A2. Strict Pull Ups @ 20X1, 4 x 3-5 reps, rest 1 min
B1. V-Ups, 4 x 10-15 reps, rest 30 sec 
B2. Russian KB Swings, 4 x 15 reps, rest 60 sec  70/70/70/79 lb 

WED PM (late)
60 Min Fartlek Run (START LOOKING FOR STEEP HILLS FOR THESE RUNS)
Based on feel/how recovered legs are from week add 1 to 3 min pickups during the run. Spend most of run in z1.
Result: 6.11 miles with hills in 1 hour. 9:49 pace

Sleep: 6 hours

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THURS
Bike 75 min/ 15min brick run
3 sets of 3x3-minute VO2 Max repeats at 122% FTP with 3-minute recoveries between intervals & 6 minutes between sets.
https://www.trainerroad.com/cycling/workouts/114543-Kaiser-2

Result: https://www.trainerroad.com/cycling/rides/2234935
I had a hard time getting to that number. The hills last night wore my legs out.
Brick: 15:01, 1.74 miles at 8:36 pace
Sleep: 6 hours
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FRI
A1. Sumo Dead Lift @ 40X0, 4 x 4-6 reps, rest 30 sec 165,185,215,240
A2. Tall Kneeling DB Press @ 21X2, 4 x 8-10 reps, rest 90 sec 25,30,35,35#DBs
+
18 min EMOM
1st- 15-20 sec Wall Facing HS Hold, tight core only toes touching wall
2nd- 20 sec Hollow Hold
3rd- 20 sec Arch Hold (superman)

 
Sleep:  8 hours!!!!
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SAT
Bike 2 - 2.5hr/15min brick run
WU: 10-15', then  3x1' high effort
MS1:3 x 12' (4') @ Z4 (Threshold)
Recover
MS2:8 x 1 (1') @Z6 (Anaerobic)
Remainder @z2 
Brick Run 15 min

Result:  78 miles in 4 hours.  19.5 pace. No run due to riding with someone who wasn't running. 
Sleep: 2 hours
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July 20-26

Mon:
5k test

Sleep: 4 hours
Result: 23:58, 7:43 average pace

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Tues:
Swim test 1000 yards

Sleep: 6 hours
Result: 20:04

P.M.
A. Front Squat, build to a tough single in less than 12 min after warm up, 215#
B. Sumo DL, build to 1RM *perfect form, 305#
C. Wtd Pull Up, build to 1RM, 8# (getting my 230# up is plenty of weight!)  :)
D. Front Plank, 10 min accumulated for time: 17 min


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Wed:
Bike Test 2x20min
https://www.trainerroad.com/cycling/workouts/5189-2x20-minute-test

Sleep: 6 hours
Result: https://www.trainerroad.com/cycling/rides/2215546
1 mile bonus run in 8:00

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Thursday
A. RFE split Squat w/ DB’s, build to 8RM/leg, rest 60 sec b/w legs 90 lbs (45 b DBs)
B. Seated DB Press @ 30X1, build to 8RM 45,45,55 (last set on the left side was not unbroken)
C. 10 min Air Bike max Calories 140 calories   4.2 miles-ish 

Sleep: 5:45

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Friday:
Run 75min
20'  @Z1
2 x 4(4') @ Z4
20'  @Z1
10' @Z2
Remainder @Z1

Sleep:
Result: Nobody to keep the kiddo. Will try for Sunday. 

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Sat:
Bike 2-2.5 hrs with 15 min brick
WU: 10'-15',then 3x1' high effort
MS1: 2 x 10'(4') @Z4(Threshold)
then 20' @ Z2
MS2: (Repeat MS1)
CD

Sleep: 3.5 hours
Result: 60 miles.  1.77 mile 20 minute brick. (terrible)

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Optional Extra Swim:
Optional extra swim - 2300
WU:400 
MS1:4x200(30"), last 50 of each sprint
MS2: 6x150(20"), last 50 of each sprint
CD:200  

July 13-19

Mon
Run 50 min
20'  @Z1
10' @Z2
20'  @Z1
10' @Z2

So...it looks like it was actually 60 minutes.  I ran 50 because I quickly looked and headed out. 5.25 miles.

Sleep: 8.5 hours. 
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Tues
Off

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


Did this late Tuesday night and it felt really good.


Results: https://www.trainerroad.com/cycling/rides/2197477
I didn't see a run after but I did anyway. (had to cut it short due to nature calling...TMI, I know) 1.6 miles in 13 min 11 seconds at 8:13 pace
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Thurs
Swim 2500
WU: 300
MS1: 5x400  slightly faster than T-Pace (30")
CD: 200

Did it Friday.
2500 in 51 min. 
3.5 hours of sleep. :(

P.M.
A. Box Squat to 18”, 3 x 3, rest 2 min *first set @ 215 and build  225/240/250
B. Sumo Dead Lift @ 40X1, 3 x 3, rest 2 min *first set @ 225# 225/275/300 (300 was ugly)
C1. Half Kneeling DB Press @ 30X3, 3 x 8-10/arm, rest 30 sec b/w arms 45#
C2. Pull Up Cluster, 3 x 1.1.1.1.1, rest 10-15 sec + 90 sec Ended up having to kip a few at end

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Fri
Run 50 min
20'  @Z1
10' @Z2
20'  @Z1
10' @Z2

Done Thursday
50 min - 5.37 miles at 9.18 pace

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

56.15 miles in 2:57. 19.0 average. Had a partner and had to do a little waiting. 


Optional extra swim - 2300
WU:400 
MS1:4x200(30"), last 50 of each sprint
MS2: 6x150(20"), last 50 of each sprint
CD:200  

July 6-12

W3
Mon: 

Run 75min 

20'  @Z1 

3 x 5' (5')  @Z3 

20'  @Z1 

10' @Z2 

Remainder @Z1 

*Did this Sunday night due to what's going on this week.

8.18 miles in 1:15.  Felt pretty good. 

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Tues:

Swim 

2400 (2300???)

WU: 400 

MS1: 8 x 100(20") @ Fast effort 

MS2: 8 x 50(15")@ Fast Effort 

MS3: 2x300(20") Focus on efficiency 

CD: 100 

Sleep: 5.25 hrs

Results: 2300 in 45:20

P.M.
A. Split Position Single Arm Press @ 21X2, 6-8/arm x 4, rest 60 sec b/w arms
B. Box Squat @ 31X1, 5 reps x 5, rest 2 min
C. Back Extensions @ 31X1, 10-12 reps x 3, rest 1-2 min 

*Did this Monday morning

Sleep: 5.25 hours (Sunday night)

A: 45#

B: 215#

Have I mentioned that i love these quick gym workouts!!!

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Wed:

75 min Bike 

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

https://www.trainerroad.com/cycling/rides/2181589
Lost it on the last set

2.16 mile run in 20 minutes

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Thursday
A. Pull Up, 1 strict/min for 10 min
B. Sumo Dead Lift @ 30X1, 3 reps x 5, rest 2 min *building across 5 sets
C. Single Leg Quarter Squat Palloff Press, 15/side x 4, rest as needed
https://www.youtube.com/watch?v=DADLFgjKkMI

Sleep: 6.5 hours!!!!!

A1:  fine

A2: 225#

A3: fine

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Fri: 

60 Min Fartlek Run Based on feel/how recovered legs are from week 

add 1 to 3 min pickups during the run. Spend most of run in z1. Should not feel spent at end of run.  

Sleep: 5.25 hours

Results: 6.22 miles in 60 min. 

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Sat:

Bike 2 -2.5hr / 20min Run 

WU: 10'-15'

3x1' high effort 

MS: 2 sets 4x3'(3') The 3' intervals @z5,>106%.  

30' min easy between the 2 sets.  

Remainder @ Z2 69-83% 

Results: https://www.trainerroad.com/cycling/rides/2189746
*Tried to stay aero for longer periods of time. It's not happening on the higher intensity sets though.
*Question: My FTP is set at 290 on TrainerRoad. Z2 has my pace and heart rate at a manageable place (120-ish) where it's comfy.  But, according to TR the power is roughly half of my FTP. Is that to be expected? At the half IM I did in May my HR average was 145. My bike average speed was around 20.5 if you factor out the time I was on the side of the road changing a tire.  So I'm just curious about how this will work come race day?

Run: 2.31 miles in 20 minutes. 
*I'm quite happy with this. Continuing this will especially help with sprints next year.  Thus far my best pace (5K) off of the bike in a race has been a 9 minute mile.

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Bonus
Swim - 2300
WU:400 
MS1:4x200(30"), last 50 of each sprint
MS2: 6x150(20"), last 50 of each sprint
CD:200 

No bonus points