Thursday July 29th

4X1600 w/ 200m recovery 1 mile w/u, 1 mile c/d
6:50, :54, 5:56, 1:30, 5:54, 2:24, 5:52, 2:02, 5:56, missed recovery time, 6:50

Felt pretty good. Legs were still a little sore from the lifts earlier in the week, but I felt really in control. If I went out a little slow I was able to make up the time easily within a lap. Need to stretch myself to do 5 or 6 reps next time. Did a few strides after.

1500y, 125y paddles, 5X50y w/50y recovery, cool down
26:35, 4:27, :38, 1:04, :42, 1:12, :40, 1:11, :42, 1:12, :42, 1:04, 6:19

1500 was barely slower than the last time, but I was a lot slower through the first 250 [~15 seconds]. I tried to pay more attention to reaching further and keeping arms closer to my head. The 50's felt absolutely awful. I need to do them when I'm more fresh.

Did abs, 100 pushups, some walking lunges until my hamstring started hurting. The pain didn't stick around but I'm going to give it a few days off.

Planned for tomorrow is a semi early easy 30 mile ride, a few hours recovery, then hopefully a 10 mile run followed immediately by a swim. I'm considering switching the run and the bike, but I haven't done a longer brick in awhile.

Wednesday July 28th

20 mile bike, averaged 19.3 mph. Felt like I pushed but not too hard.

Tuesday July 27th

20 mile bike, avg 19.2 mph. 15 X 1 minute uptempo with 1 minute recovery. Felt good but not great.

2000y swim
250y hard X 2 wer, 125y hard X 2 wer, 250y paddles, 250y normal cool down.
4:02, 4:14, 2:02, 2:04, 4:37 (paddles), 6:06 (recovery).

Felt really tired from yesterday's pool session. Kind of happy that I didn't fade too hard on the 2nd 125y segment.

Tomorrow planning on seeing if my legs are still sore. If they are still sore I plan on doing a 5-6 mile run and a 20 mile ride. If they feel better I plan on running some tempo miles and a 20 mile ride.

Monday July 26th

5 miles total
1 mile warm up, 8X400m with 200m recovery 1 mile cool down.
81, 77, 78, 80, 76, 80, 79, 80

Felt strained but good. Can probably average significantly faster next time. I need to do a few 200's in the future to feel better about 800's.

10X1 min abs, 3X20 w/20lbs crunch 5X20 varied push ups, 3X20 w/20lbs walking lunge, 4X40 lbs total 8 reps each leg step up.

2500y swim PM
1500y at 26:07
250y w/paddles 4:12
250y recovery 4:34
250y hard at 4:01
250y cool down 2 lengths slow, 2 lengths kick, 2 lengths slow, 2 lengths kick, 2 lengths slow.

Good day overall. quarters felt slow but controlled. It felt good to do some bodyweight work again. 2500y is a good training distance for most of my swims. Going to try to do more at that distance. Hamstring felt sore after the walking lunges and step ups but I iced a little, stretched, and rolled it out.

Sunday July 25th

15 mile very easy on bike. Haven't been sleeping too much and I feel worn down. Next week will be better.

Friday July 23rd

15 mile bike ride. Averaged 18.8 mph. 5X3mins with 3 mins recovery.

Wednesday July 21st

10 miles early at school. Felt good until last 5 minutes. Pool was close and without bike so that was the only workout.

Tuesday July 20th

20 mile bike ave 19.4
19.1 avg for first 10 miles
19.7 avg for 2nd 10 miles

Felt like a good hard effort

Everything went wrong today for me to get a swim in. I had to work late at work then on a whim decided to go down and see erika for a few days. Hopefully I'll make up for it tomorrow.

Monday July 19th

The morning bike ride got nix'd after being up until 5:30 because the air conditioning was broken. I decided it was better to get 4 hours of sleep before a half day of work than not sleep and get an extra ride in. In retrospect it would have been overly ambitious to do a hard interval workout after a ride.

7 Miles running total
1 mile warm up, 4X1600m with 400m recovery, 1 mile cool down
5:57 6:01 5:59 5:52-5:55 [forgot to start timer until 400m]
It was somewhere between a tempo and a repeat effort. After a few more hard efforts like this I can tell the pace is going to feel real comfortable and I can start doing 5 or 6 repeats, or switch it up and do 1.5 or 2 mile repeats. I need to do a few shorter interval workouts to make me comfortable moving fast again.

2000y swim- 2X250y WER, 2X125y WER, 250y w/paddles, 250 recovery
3:49 4:02 1:50 1:51
I felt REALLY smooth in the first 250 and from there it kind of went to shit. The 125's felt good, I think I need to switch it up from the usual 250's I do a lot of to work on sustaining a faster pace for a large volume of work.

Plan for tomorrow- 30 mile bike with a few longer work segments thrown in. 2000y-2500y swim. 1500 TT to see where I am w/o the wetsuit then some shorter intervals. Run <30 minutes if I have time [so probably not]

Sunday July 18th

Afternoon 20 mile bike ride. Averaged 18.4 mph through two loops of the algonquin loop. It was windy. 5X3 minutes hard with 3 minutes recovery and 5X30 seconds with 150 seconds recovery.

After an hour of rest 5 miles at approx 7 minute per mile pace. Felt tired but nothing too bad.

Hoping to bike 20-25 before working tomorrow, then track work after dinner, and a night swim.

Saturday July 17th

Day 1

Got back from North Carolina last night. Biked 30 minutes easy and 10 minutes barefoot running. Took it easy today because I feel a little tired from the trip still and can't get rid of my nagging cough.

A little over three weeks until my first olympic distance triathlon and I need to make up for lost time on the bike.

Plan is 5 runs, 5 bikes, and 4 swims a week. One run over 10 miles, at least one interval session. One bike of 30-40 miles a week, two interval sessions, one short and one long. Focus on swim form and increasing time at a faster pace.

The goal of this blog is to hold myself accountable for training and to organize it and be able to look back on it.