W3
Mon:
Mon:
Run 75min
20' @Z1
3 x 5' (5') @Z3
20' @Z1
10' @Z2
Remainder @Z1
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
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
Sleep: 5.5 hours
https://www.trainerroad.com/cycling/rides/2181589
Lost it on the last set
2.16 mile run in 20 minutes
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
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.
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
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
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