February 29-March 5

W2

Mon

Run 40' Easy

4.16 miles. 9:38 pace

Tues 
Swim 1800 yards

1800 in 38:08

Lunch

A1. Front Squat, 5 x 5 reps, rest 30 sec @ 135 across

A2. Kip to Negative, 5 x 3 reps, rest 2 min

B1. FLR on Rings, 4 x 45 sec, rest as needed

B2. Arch Body Hold, 4 x 45 sec, rest as needed

Done

Wed
Bike 60'/Run 15'
Do 20' intervals @ 80% HR

https://www.trainerroad.com/cycling/rides/3320425-eichorn
Legs were shot. Struggled the whole time. Power wasn't where it needed to be. I tried to stay in aero position more. Run didn't happen either. Bad day....

Thursday

Swim 1800 yards
39:17 total time. Did 200 yards of drills. Broke the 1800 into two sets of 900. First was 19:18 and second was roughly 19:59. I focused on form and did not feel as worn out as normal.

Lunch

A1. DB Walking Lunges, 4 x 20 steps, rest 30 sec 25's, 25's, 30's, 35's

A2. Ring Push Ups, 4 x 5-8 reps, rest 2 min 8 each time

B. Side Plank from Hand, 4 x 30 sec/side, rest as needed done

C. Russian KB Swings, 3 x 15 reps, rest 90 sec 70, 79, 88

Fri 

Run 40' Easy
4.29 miles in 40 min. 9:20 average pace (was more of a tempo run than easy run)

16.2 3&13 scaled

Sat

Check weather for weekend and let me know.

February 22-26

W1

Monday- Run+ Train

Easy 30-40’ run

3.12 miles in 30:53. 9:55/mile

Tuesday

1500 easy. Think about form. Break into sets as you like.

1500 in 31:36. Warmed up with 250 in drills

Lunch

A1. Front Squat, 5 x 5 reps, rest 30 sec

115,115,135,145. (Don't judge me!)

A2. Kip to Negative, 5 x 3 reps, rest 2 min Ok

B1. FLR on Rings, 3 x 60 sec, rest as needed Ouch

B2. Arch Body Hold, 3 x 40 sec, rest as needed Ok

Wednesday

Bike 60’

https://www.trainerroad.com/cycling/workouts/23521-mount-field

Do intervals at 85% of threshold HR
https://www.trainerroad.com/cycling/rides/3271508-mount-field

Thursday- Swim + Train

Swim same as Tuesday Swim

Lunch

A1. DB Walking Lunges, 4 x 20 steps, rest 30 sec

A2. Ring Push Ups, 4 x 5-8 reps, rest 2 min

B. Side Plank from Hand, 4 x 30 sec/side, rest as needed

C. Russian KB Swings, 3 x 15 reps, rest 90 sec

Didn't get to workout Thursday. 

Friday Train

Class workout
190 reps of the scaled version of 16.1. Felt good. Andrew stressed pacing and I think I could have squeezed in more reps, but was trying not to crap out. 
Had a little time and did 15 minutes of swimming right after hoping it would help recovery.

Saturday

Bike/Run
https://www.trainerroad.com/cycling/workouts/1267-antelope + 15 minute run
https://www.trainerroad.com/cycling/rides/3297534
15 minute brick run. 9:31 average pace. 1.58 miles
All felt fine. My rump was sore from 16.1

October 26-October 31 (IMFL)

W4
Monday
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
70 min @ z1 run

Results: 2800 yards in 58:51. Started off feeling good. Sprints wore me out.  I was dragging this morning. 

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/2474581
2.07 mile run in 20 minutes. 9:38 average pace 
Sleep: 5.5 hours.   
--------------------------------------------

Tues
Run 70 min @ z1 run

Results:   7. miles in 1:10. 9:51 average pace
Sleep:     5 hours
Right knee is hurting a good bit. This isn't the one that I had the tendinitis. It's the weak one when doing front squats, Mike.
--------------------------------------------

Wed 

Nada

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

Thursday
B1. Strict Pull Ups @ 20X0, 4 x 3.2 reps, rest 60 sec  ok
B2. Front Rack Walking Lunges, 4 x 10 steps, rest 2 min  44# KBs
C1. Standing Landmine Twist, 3 x 10/side, rest 30 sec  10#,15#,15#   
C2. Sorenson Hold off GH Machine, 3 x 45 sec, rest 30 sec **hold 10-15# plate 10#,15#,15#   

Open Water Swim. 1/3 mile.
Had very little time. Forgot to stop my watch so not sure of time.  

Results:  
Sleep:     6 hours
--------------------------------------------

Friday
2000 yard swim

Results: 42:09. Felt really good.
Sleep:    6 hours
--------------------------------------------

Saturday

Fit2Lead 5K + a slow kid's mile with Cash
Results:  24:50. 7:59 average pace
Sleep:    5 hours 
--------------------------------------------



Not done due to going easy on the knees....  :(

Bike 2hr/Run 20minMostly Z1/Z2Spend at least 20 - 30 min in Z3(tempo)

50 min run15' @ Z12 x 8' (4')@ Z3Remainder @ Z1

A. Front Squat, 3 reps @ 70%/min for 10 min **down and up fast
B1. Russian KB swings @ 97#, 5 x 8-10, rest 30 sec **focus fast hip drive
B2. DB Bench Press w/ only shoulders on bench @ 2010, 5 x 4-5 reps, rest 2 min **focus on squeezing glutes and keeping core tight.
C. Side Plank, 5 x 45 sec/side, rest as needed **add weight

October 19-24 (IMFL)

W3
Monday
60min bike/15 min run
4x10-minute intervals between 95-99% FTP with 3-minute recoveries between
intervals.
https://www.trainerroad.com/cycling/workouts/1652-Darwin 

Sleep: 5 hours

Results: https://www.trainerroad.com/cycling/rides/2448273 

1.72 miles in 15 min. 8:43 average pace 

Foot felt fine. Ride wasn't nearly as bad as I thought it would be. 

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

Tues
Swim 2800
WU: 200
MS1: 20 x 100 (20"), as 50 Sprint, 50 Easy.
MS2: 8 x 50 (20") as 25 Sprint, 25 Easy Set Total: 400
CD: 200 easy

Sleep: 6 hours 
Results: 2800 yards in 56:33. 
Felt pretty good. 

P.M.
A. Front Squat @ 30X0, 5 x 3 reps, rest 2-3 min **building each set165,185,195,205,215
B1. Strict Pull Ups @ 20X0, 4 x 3.1.1 reps, rest 60 sec ok
B2. Front Rack Walking Lunges, 4 x 12 steps, rest 2 min70,70,70,88 (used KBs)
C1. Standing Landmine Twist, 3 x 30 sec, rest 30 sec Bar, +10, +15
*https://www.youtube.com/watch?v=epdBIT32SS0
C2. Sorenson Hold off GH Machine, 3 x 60 sec, rest 30 sec **focus on
squeezing butt and driving hips into the pad  ok

-----------------------------  

Wed
90' Run @ Z1 

Sleep: 5 hours

Results: 10 miles in 1:36. 9:39 average pace

-----------------------------  

Thursday
A. Back Squat, 3 reps @ 70%/min for 10 min **down and up fast 165#
B1. Russian KB swings @ 97#, 5 x 6-8, rest 30 sec **focus fast hip drive ok
B2. DB Bench Press w/ only shoulders on bench @ 2010, 5 x 6-8 reps, rest 2
min **focus on squeezing glutes and keeping core tight. 45,45,45,45,45
C. Side Plank, 5 x 40 sec/side, rest as needed **add weight   ok

Bonus swim: 

Results: 1700 yards in 35:08

Sleep:  None due to mom's ER trip.  Did get a nap at one point

-----------------------------  

Friday
60' Run with 2 x 8'(4') @ Z3 

Sleep: 7 hours

Results: 6.25 miles in 60 min. 9:35 average. Some hills. 

-----------------------------  

Saturday
180' bike
WU: 10'-15',then 3x1' high effort
MS1: 2 x 10'(4') @Z4(Threshold)
Recover
MS2 2 x 25'(5') @ Z3(Tempo)
Remainder @ Z2

Optional Extra Swim....practice wetsuit swim 60'

October 12-17 (IMFL)

W2
Monday
70’ min Z1

Sleep: 6.5 hours
Results: 7 miles in 1:10:42.  10:05 average pace
*Legs were a little wore out from the bike which was only about 10 hours earlier. Took a few short (20 second) walk breaks. I was running the hills there at JC Penney


P.M.
A. Front Squat @ 3030, 4 x 4 reps, rest 2-3 min **building each set 155,165,175,185
B1. Strict Pull Ups @ 20X0, 4 x 2.2.2 reps, rest 60 sec      ok
B2. DB Walking Lunges, 4 x 12 steps, rest 2 min   30,30,35,35
C1. Hollow Hold off GH Machine, 3 x 30 sec, rest 30 sec  Hollow hold on floor
C2. Sorenson Hold off GH Machine, 3 x 60 sec, rest 30 sec **focus on squeezing butt and driving hips into the pad ok

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

Tues
Swim 2500. Focus on smooth efficient form
Sleep: 6.5 hours
Results:  2500 yards in 54:53
*first 1000 was in 19:37
----------------------------------------------

Wed
A. Back Squat, 3 reps @ 70%/min for 10 min **down and up fast  165
B1. DB Bench Press w/ only shoulders on bench @ 2010, 5 x 6-8 reps, rest 2 min **focus on squeezing glutes and keeping core tight. 35,35,45,45,45
C. Side Plank, 5 x 40 sec/side, rest as needed ok
Sleep: 6.5 hours
*Box jumps skipped due to some pain in right foot
----------------------------------------------

Thurs
Bike 75min/Run 15min
3x12-minute intervals in the Threshold power level at 95-99% FTP with 6-minute recoveries between intervals.
https://www.trainerroad.com/cycling/workouts/5476-Devil-s-Crag
Sleep: 5.25 hours
Results: https://www.trainerroad.com/cycling/rides/2435092
1.66 mile run in 15:31. 9:20 average pace

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

Friday
70min Z1 Run
Sleep: 
Results:  Foot pain cut the run short. REALLY short.

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

Saturday
3.5 hr ride/15min Run
Ride mostly in Z2
4 x 10' @ Z3 with full recoveries. Can put them in anywhere in the ride.
Sleep: 
Results: Rested the foot

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

Optional extra swim
2500 swim smooth  

October 5-10 (IMFL)

W1
Monday
35' Easy Run 

Sleep: 5 hours

Results: 3.43 miles in 35 minutes. 10:12 average pace

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

 
Tues
1500 easy smooth swim 

Sleep: 5.5 hours

Results: 1500 yards in 31:48

P.M.
A. Front Squat @ 3330, 3 x 5 reps, rest 2-3 min **mod weight, think tempo
and tech more than weight 135,155,165
B1. Ring Rows @ 30X0, 4 x 6-8 reps, rest 60 sec ok
B2. DB Walking Lunges, 4 x 16 steps, rest 2 min 25s, 25s, 30s, 30s
C1. Hollow Hold off GH Machine, 3 x 30 sec, rest 30 sec ouch
C2. Sorenson Hold off GH Machine, 3 x 45 sec, rest 30 sec ok

-----------------------------------  

Wed

Nada

Sleep: 4.5 hours 

Results: 

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

Thursday

35 min easy run

Sleep: 5.5 hours

Results: 3 miles in 29:34. 9:51 pace  (was a little short on time)

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

Friday

A. Back Squat, 2 reps @ 70%/min for 10 min **down and up fast Done. 165#
B1. Box Jumps 30”, 4 x 2-3 reps, rest 30 sec **focus on jumping as high as
possible. Ok. Been over a year since I box jumped. I got no hops!
B2. Single Arm Swiss Ball Bench Press @ 2010, 4 x 6-8/arm, rest 2 min
**only shoulders on the ball, focus on squeezing glutes and keeping core
tight. 25,30,35,35
C. Side Plank, 5 x 30 sec/side, rest as needed  ok

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

Saturday  

Family day and Sunday prep. Ended up being a long one. In bed at 2am Sunday morning. :/ 

Sleep: 9 hours 

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

Sunday

Sleep: 4 hours

Catch up day. Back to back bike workouts with a 5 minute break between. 
60' Bike
Mont Albert is 1 hour of Tempo intervals spent between 70-80% FTP with
intermittent, 1 to 3-minute recoveries at 55% FTP.
*https://www.trainerroad.com/cycling/workouts/22152-Mont-Albert 

Results: https://www.trainerroad.com/cycling/rides/2422874

Felt fine.   

90' bike
Andrews is 90 minutes of aerobic Endurance riding spent somewhere between
65-75% FTP.
https://www.trainerroad.com/cycling/workouts/18066-Andrews 

Results: https://www.trainerroad.com/cycling/rides/2422985

I was fine the first 45 minutes, but the last 45 started to wear on me. 

Being out of the saddle 2 weeks made for an uncomfortable ride. Legs were a bit shot

although I was able to keep up with the workout. 

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

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

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

Wed

Results: Pain. Didn't do anything except get a massage.
Sleep: 4.5 hours
-------------------------------

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

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
------------------------------- 
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.