For the next two weeks I am supposed to keep the same number of workouts but decrease the time doing each workout. Also, I am supposed to keep at a high intensity and copy race day distances and efforts every 72-96 hours.
So, I started on Sunday after Saturday being a rest day. On Sat. Erik and I filmed me riding my bike in the aerobars and made some adjustments to get me in better position. Erik said I went from looking hunched over to actually looking aero so I guess thats good. What was I doing before?
Sun
We were in Laurel and the wind was blowing so we decided to ride down on the river. After about a 10 minute warm up I took off at race pace with the intention of doing a 15 mile time trial. The road was good. Nice and hilly and wind from all directions. It was hard and at mile 3.7 I looked down expecting to see mile 7. I had started way too hard and my quads felt really fatigued. I had to let up a bit and after some turnarounds and backtracking I managed a 14.2 mile ride at race pace in the aerobars. We then rode up a big hill and back down and meandered home at a slow pace. I don't know what my time was because I hit the wrong buttons to clear everything. Damnit! Oh well.
zone 2-5a
time: probably around 1:30
Mon.
Master's swim
I stayed late at work to get some stuff done so didn't get to the gym for core or weights.
Warm up
300 swim
6x50 kick 2 per kick
200- first 100 slower than 2nd 100
Main set x3
300 breath 3,5,7
200 negative split
100 sight every 7 strokes
6x25-skull and underwater recover drill
100 cool down
2850m
zones 2-5
Time 1:30
Tues.
I was going to go on an easy run today, but I had the worst headache at work all day and when I came home layed down on the couch and didn't get up to run. An unscheduled rest day.
Wed.
Felt really good today after good sleep and lots of water last night. At lunch I rode my bike to Story Hill and did 4-6 minute intervals. I then ran back down Story Hill and rode my bike back to work.
Total time 1:30
zones 2-5a
Thursday
It snowed last night, but by noon the roads were clear. Lisa and I planned a bike ride and although it looked cold out I didn't even think we would skip it. We met and rode to Triple Tree and did the hills. Then froze coming home. It was a cold day. We were pretty bad ass to be out there.
Time 1:20
zones 2-5
Friday
Had to go get my car today so I took the afternoon off. I went to the pool and did a little warm up and then did 10x100 at 1:45 with 20 sec rest between. I felt really good the last few, even that my speed was improving. I wasn't hearing thrashing of water, but a glide. Yeah. The rest of the day I just hung out, the race on Sat. had me really nervous
Time :35
zone 2-4
Sat.
Practice race day, but on the way there it got cancelled. We were right at the Lewis and Clark Cavern loop when it happened so we all decided to ride there. This was my first time all kitted out as a GAS rider. The ride was really hard with lots of hills, wind, and really good riders pushing the pace. I think this was better for me than going to the race. What a good day. After this ride I am actually looking forward to the road season a little more.
Then after the ride they all rode to the top of the caverns road and I went on a little run. I tried to go 20 min. but it was probably more like 15
Zone 2-5c
Time 3:20
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