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