August 31-September 6

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)
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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 
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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
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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
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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
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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!