September 14-19

Mon
70 min goal pace (11:00 pace) Run HILLS
Practice walking 30 seconds per mile like you will do at each aid station.  Turn off auto pause on GPS. With the walkin the average pace should be at 11:00.

Results: 6.36 miles in 70 minutes. 11:00 average pace
Sleep: 4.25 hours
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Tues

Bike 60 min 20min Run
3x6-minute intervals at 105% FTP with 2-minute recoveries between intervals
https://www.trainerroad.com/cycling/workouts/18067-Sisters

Results:  https://www.trainerroad.com/cycling/rides/2347818
Run: 2.21 miles in 20 minutes. 9:02 pace (included hills)
Sleep: 5.5 hours

1 hour later

A1. Front Squat @ 20X1, 3 x 2 @ 2-5% more than last week off feel  165,180,195
A2. Strict Pull Ups @ 20X1, 3 x 3.2, rest 15 sec b/w triple/doubles, 1 min b/w sets ok
B. Heavy Front Plank, 60 sec, rest 60 sec x 4   35,35,35,25
C. Arch Body Hold, 45 sec hold, rest 60 sec x 5  ok

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Wed

Results: Pain. Didn't do anything except get a massage.
Sleep: 4.5 hours
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Thursday.
A1. SL Dead Lift w/ 2KB's barefoot @ 3030, 3 x 6-8/side, rest 30 sec  44s,44s,44s
A2. Barbell Pres @ 30X1, 4 x 2-3 reps, rest 90 sec 95,115,125,130
+
800m Sled Drag Walk w/ 45# on top **use chest harness   ok

Swim 2600
WU: 200
MS: 20 x 100 (20"), as 50 Sprint, 50 Easy. Take an extra easy 50 after every 5th 100 as active recovery. Set Total: 2200
CD: 200 easy

Results: 2200 yards in 48:46
Sleep: 7 hours
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Fri
50 min run
15' @ Z1
1 x 8' @ Z3
Remainder @ Z1

Results: 5.47 miles in 50 min.  9:08 pace
Sleep: 4 hours
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Sat
Bike 2hr/Run 20minMostly Z1/Z2Spend at least 20 - 30 min in Z3(tempo)

Optional extra swimSwim 1/2 Iron Distance in pool or open water practice. 

September 7-12

Mon
AM
Swim 3200
WU: 400
MS1: 8 x 100 (15"), as 50 Sprint, 50 Easy
MS2: 5 x 200 (20"), Negative split.
MS3: 3 x 300(30") Last 100 of each is @ T-pace minus 2-4" .
CD: 100 easy 

Results: 3200 yards in 1:03

P.M.
A1. Front Squat @ 20X1, 3 x 3 @ 80% of last week’s toughest single   180#
A2. Strict Pull Ups @ 20X1, 3 x 2.2.2, rest 10 sec b/w doubles, 1 min b/w sets ok
B. Front Rack Yoke Carry w/ 160# on top, 4 x 50m, rest as needed  ok
C. Straight Leg Crab Hold, 45 sec hold, rest 60 sec x 5  **focus on driving hips up  ok

Sleep:  6 hours
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Tues
60 min ride / 15 min run
https://www.trainerroad.com/cycling/workouts/107129-Rubicon-1

Sleep: 7 hours
Results: https://www.trainerroad.com/cycling/rides/2331285  (there's a note about 2nd interval)
Brick run:  1.88 miles in 15 minutes. 7:59 pace!  That's a first!
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Wed

90 min z1/z2 run in HILLS
Sleep: 4.5 hours. It wasn't good sleep. #pregnantwifecantgetcomfy
Results: 9 miles (JC Penney Parkway hills) in 1:30:31. 10:03 average pace
*Legs were a little sore still from the bike/brick that was only about 10 hours earlier.  
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Thursday.
A1. SL Dead Lift w/ 2KB's barefoot @ 3030, 3 x 6-8/side, rest 30 sec  44's, 44's ,44's
A2. Barbell Pres @ 30X1, 4 x 2-3 reps, rest 90 sec 100,115,120,125
+
400m Sled Drag Walk w/ 45# on top **use chest harness  ok

Sleep: 5 hours
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Fri
60 min run
15 Z1
10 Z3
10 Z1
10 Z3
15 Z1


Sleep: 5 hours
Results: 6.16 miles in 60 min.  The first Z3 set was fine, but slowed down the rest of the run. That seems to happen on my runs at the end of the week. I did feel a little soreness in my legs today and my knee had a little pain again in it. It will be fine. I think it's just from the volume of running/biking.  ???
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Sat
3hr ride/ 30 min run
https://www.trainerroad.com/cycling/workouts/1893-cartago

Sleep: 8 hours
Results: https://www.trainerroad.com/cycling/rides/2341805  (notes made on the ride)
Brick: 30 minutes. 3.1 miles (hills). 9:41 pace. Run felt good. Weather (at 8pm) definitely helped. 
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