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 

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 

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

July 27-August 1

MON AM
Run 75min
15'  @Z1
2x8(4')@Z3
15'  @Z1
15' @Z2
Remainder @Z1

Sleep: 5.5 hours
8 miles. Was feeling pretty weak on the final 15 minutes. ??? Ended up walking about 1/4 mile of it.

MON AT NOON
Swim 2500
WU: 400
MS1: 8x100(15") Fast
MS2: 8x50(10") Sprint
MS3:4x200(20"), last 50 of each sprint
CD: 100

Results: 48:45 swim time  

---------------------------------------

TUES AM
I rode 40 miles on the trace in 2 hours. 20mph average.
15 minute brick with 1.83 miles at 8:11 pace

*Went to see Clayton Pitts because of the pain I've been having in the top part of my back. That helped.
---------------------------------------
WED AM
Optional extra swim 2500
WU: 300
MS1: 5x400  slightly faster than T-Pace (30")
CD: 200 
Bonus swim: Swim time 52:14 (I took it easy, obviously)

WED AT NOON
P.M.
A1. Front Squat @ 20X1, 4 x 5 reps, rest 1 min  Finished at 175lbs
A2. Strict Pull Ups @ 20X1, 4 x 3-5 reps, rest 1 min
B1. V-Ups, 4 x 10-15 reps, rest 30 sec 
B2. Russian KB Swings, 4 x 15 reps, rest 60 sec  70/70/70/79 lb 

WED PM (late)
60 Min Fartlek Run (START LOOKING FOR STEEP HILLS FOR THESE RUNS)
Based on feel/how recovered legs are from week add 1 to 3 min pickups during the run. Spend most of run in z1.
Result: 6.11 miles with hills in 1 hour. 9:49 pace

Sleep: 6 hours

------------------------------
THURS
Bike 75 min/ 15min brick run
3 sets of 3x3-minute VO2 Max repeats at 122% FTP with 3-minute recoveries between intervals & 6 minutes between sets.
https://www.trainerroad.com/cycling/workouts/114543-Kaiser-2

Result: https://www.trainerroad.com/cycling/rides/2234935
I had a hard time getting to that number. The hills last night wore my legs out.
Brick: 15:01, 1.74 miles at 8:36 pace
Sleep: 6 hours
------------------------------

FRI
A1. Sumo Dead Lift @ 40X0, 4 x 4-6 reps, rest 30 sec 165,185,215,240
A2. Tall Kneeling DB Press @ 21X2, 4 x 8-10 reps, rest 90 sec 25,30,35,35#DBs
+
18 min EMOM
1st- 15-20 sec Wall Facing HS Hold, tight core only toes touching wall
2nd- 20 sec Hollow Hold
3rd- 20 sec Arch Hold (superman)

 
Sleep:  8 hours!!!!
------------------------------

SAT
Bike 2 - 2.5hr/15min brick run
WU: 10-15', then  3x1' high effort
MS1:3 x 12' (4') @ Z4 (Threshold)
Recover
MS2:8 x 1 (1') @Z6 (Anaerobic)
Remainder @z2 
Brick Run 15 min

Result:  78 miles in 4 hours.  19.5 pace. No run due to riding with someone who wasn't running. 
Sleep: 2 hours
------------------------------

July 20-26

Mon:
5k test

Sleep: 4 hours
Result: 23:58, 7:43 average pace

------------------------------

Tues:
Swim test 1000 yards

Sleep: 6 hours
Result: 20:04

P.M.
A. Front Squat, build to a tough single in less than 12 min after warm up, 215#
B. Sumo DL, build to 1RM *perfect form, 305#
C. Wtd Pull Up, build to 1RM, 8# (getting my 230# up is plenty of weight!)  :)
D. Front Plank, 10 min accumulated for time: 17 min


------------------------------

Wed:
Bike Test 2x20min
https://www.trainerroad.com/cycling/workouts/5189-2x20-minute-test

Sleep: 6 hours
Result: https://www.trainerroad.com/cycling/rides/2215546
1 mile bonus run in 8:00

------------------------------

Thursday
A. RFE split Squat w/ DB’s, build to 8RM/leg, rest 60 sec b/w legs 90 lbs (45 b DBs)
B. Seated DB Press @ 30X1, build to 8RM 45,45,55 (last set on the left side was not unbroken)
C. 10 min Air Bike max Calories 140 calories   4.2 miles-ish 

Sleep: 5:45

------------------------------

Friday:
Run 75min
20'  @Z1
2 x 4(4') @ Z4
20'  @Z1
10' @Z2
Remainder @Z1

Sleep:
Result: Nobody to keep the kiddo. Will try for Sunday. 

------------------------------

Sat:
Bike 2-2.5 hrs with 15 min brick
WU: 10'-15',then 3x1' high effort
MS1: 2 x 10'(4') @Z4(Threshold)
then 20' @ Z2
MS2: (Repeat MS1)
CD

Sleep: 3.5 hours
Result: 60 miles.  1.77 mile 20 minute brick. (terrible)

------------------------------

Optional Extra Swim:
Optional extra swim - 2300
WU:400 
MS1:4x200(30"), last 50 of each sprint
MS2: 6x150(20"), last 50 of each sprint
CD:200  

July 13-19

Mon
Run 50 min
20'  @Z1
10' @Z2
20'  @Z1
10' @Z2

So...it looks like it was actually 60 minutes.  I ran 50 because I quickly looked and headed out. 5.25 miles.

Sleep: 8.5 hours. 
-------------
Tues
Off

Wed
60 min Bike 
3x12-minute intervals @ 85% FTP with 3-minute recoveries between intervals. 
https://www.trainerroad.com/cycling/workouts/23521-Mount-Field


Did this late Tuesday night and it felt really good.


Results: https://www.trainerroad.com/cycling/rides/2197477
I didn't see a run after but I did anyway. (had to cut it short due to nature calling...TMI, I know) 1.6 miles in 13 min 11 seconds at 8:13 pace
-------------

Thurs
Swim 2500
WU: 300
MS1: 5x400  slightly faster than T-Pace (30")
CD: 200

Did it Friday.
2500 in 51 min. 
3.5 hours of sleep. :(

P.M.
A. Box Squat to 18”, 3 x 3, rest 2 min *first set @ 215 and build  225/240/250
B. Sumo Dead Lift @ 40X1, 3 x 3, rest 2 min *first set @ 225# 225/275/300 (300 was ugly)
C1. Half Kneeling DB Press @ 30X3, 3 x 8-10/arm, rest 30 sec b/w arms 45#
C2. Pull Up Cluster, 3 x 1.1.1.1.1, rest 10-15 sec + 90 sec Ended up having to kip a few at end

-------------

Fri
Run 50 min
20'  @Z1
10' @Z2
20'  @Z1
10' @Z2

Done Thursday
50 min - 5.37 miles at 9.18 pace

-------------
Sat
 Bike 2 - 2.5hr
WU: 10-15', then  3x1' high effort
MS1:2 x 10' (4') @ Z4 (Threshold)
MS2:6 x 1 (1') @Z6 (Anaerobic)
Remainder @z2 
Brick Run 15 min

56.15 miles in 2:57. 19.0 average. Had a partner and had to do a little waiting. 


Optional extra swim - 2300
WU:400 
MS1:4x200(30"), last 50 of each sprint
MS2: 6x150(20"), last 50 of each sprint
CD:200  

July 6-12

W3
Mon: 

Run 75min 

20'  @Z1 

3 x 5' (5')  @Z3 

20'  @Z1 

10' @Z2 

Remainder @Z1 

*Did this Sunday night due to what's going on this week.

8.18 miles in 1:15.  Felt pretty good. 

------------------------------------

Tues:

Swim 

2400 (2300???)

WU: 400 

MS1: 8 x 100(20") @ Fast effort 

MS2: 8 x 50(15")@ Fast Effort 

MS3: 2x300(20") Focus on efficiency 

CD: 100 

Sleep: 5.25 hrs

Results: 2300 in 45:20

P.M.
A. Split Position Single Arm Press @ 21X2, 6-8/arm x 4, rest 60 sec b/w arms
B. Box Squat @ 31X1, 5 reps x 5, rest 2 min
C. Back Extensions @ 31X1, 10-12 reps x 3, rest 1-2 min 

*Did this Monday morning

Sleep: 5.25 hours (Sunday night)

A: 45#

B: 215#

Have I mentioned that i love these quick gym workouts!!!

----------------------------------------

Wed:

75 min Bike 

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

https://www.trainerroad.com/cycling/rides/2181589
Lost it on the last set

2.16 mile run in 20 minutes

-------------------------------------

Thursday
A. Pull Up, 1 strict/min for 10 min
B. Sumo Dead Lift @ 30X1, 3 reps x 5, rest 2 min *building across 5 sets
C. Single Leg Quarter Squat Palloff Press, 15/side x 4, rest as needed
https://www.youtube.com/watch?v=DADLFgjKkMI

Sleep: 6.5 hours!!!!!

A1:  fine

A2: 225#

A3: fine

-----------------------------------------

Fri: 

60 Min Fartlek Run Based on feel/how recovered legs are from week 

add 1 to 3 min pickups during the run. Spend most of run in z1. Should not feel spent at end of run.  

Sleep: 5.25 hours

Results: 6.22 miles in 60 min. 

-----------------------------------------

Sat:

Bike 2 -2.5hr / 20min Run 

WU: 10'-15'

3x1' high effort 

MS: 2 sets 4x3'(3') The 3' intervals @z5,>106%.  

30' min easy between the 2 sets.  

Remainder @ Z2 69-83% 

Results: https://www.trainerroad.com/cycling/rides/2189746
*Tried to stay aero for longer periods of time. It's not happening on the higher intensity sets though.
*Question: My FTP is set at 290 on TrainerRoad. Z2 has my pace and heart rate at a manageable place (120-ish) where it's comfy.  But, according to TR the power is roughly half of my FTP. Is that to be expected? At the half IM I did in May my HR average was 145. My bike average speed was around 20.5 if you factor out the time I was on the side of the road changing a tire.  So I'm just curious about how this will work come race day?

Run: 2.31 miles in 20 minutes. 
*I'm quite happy with this. Continuing this will especially help with sprints next year.  Thus far my best pace (5K) off of the bike in a race has been a 9 minute mile.

---------------------------------------

Bonus
Swim - 2300
WU:400 
MS1:4x200(30"), last 50 of each sprint
MS2: 6x150(20"), last 50 of each sprint
CD:200 

No bonus points