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.