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!
Sunday, August 30, 2015
Monday, August 24, 2015
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
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
Monday, August 17, 2015
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
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
Monday, August 10, 2015
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
15' @Z1
10' @Z2
15' @Z1
10' @Z2"
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
Saturday, August 1, 2015
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
---------------------------------------------
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.
---------------------------------------------
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
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