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
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Tues
Swim 2.4 miles

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


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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)
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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!!!)

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

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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