Mar 21 & 22

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Thursday Mar 22 - Back at the track

Today was a good day. I got back on the track...first time in 2 weeks and I have confirmed a few things. I lost nothing and my taper is starting to build.

Rode over to the track on the bike, 45min and 20km wu, then warmed up for 3.6k building to AT and then LT over the last 200. Did 400 broken 50 strides, 50 walk, 4 times through.

This workout is great for IM athletes. The 600's help teach you to hold back and patience. The effort required to run a 600 at AT after running an 800 at LT is very little. Much the same as the first part of the marathon, it is VERY easy to go to hard.

I checked HR, but wanted to go by feel...good for race day. It was hot at the track, 80* and sun, so you can see the HR drift. But I was really stoked to see what without seeing splits as I went, the times were within a second or two of each other with one or two exceptions. Here is the data

Then 4 x 2400 as outlined

600 @ AT
100 EZ
800 @ LT
200 EZ
600 @ AT
100 EZ

#1

600 - 2:31 - HR 147
100 ez :38
800 - 2:51 - HR 169
200 ez 1:07
600 - 2:26 - HR 152
100 ez :36

#2

600 - 2:35 - HR 148
100 ez :36
800 - 2:50 - HR 170
200 ez 1:06
600 - 2:32 - HR 152
100 ez :36

#3

600 - 2:35 - 152
100 ez :36
800 - 2:51 - 173
200 ez 1:07
600 - 2:33 - 154
100 ez - :35

#4

600 - 2:36 - 153
100 ez :35
800 - 2:51 - 174
200 ez - 1:04 (maybe a bit hard here)
600 - 2:29 - 159 (also, maybe a bit fast...the track was packed)
100 ez :36


Afternoon tanning session...I mean swim. 3300 yds 1:00

500 swim mixed strokes,
50k
500p with band
50k

Then 60x25 on :30 3hard/1ez...every 3rd set of 4 with pads. Swam about 1-2s per 100 faster than during the month of feb...Great sign.

Longer cool-down after. Solid day scheduled tomorrow!

+++++++++++++++++++++

Wednesday Mar 21

Morning swim of 1:40 and 6000 yds. Solid day, 4800 mainset.

1k wu as 400s, 4x50 d/s, 100k, 6x50 build on 1min.

Mainset:

800p mod on 11min (10:05)
8x100 hard on 1:20
600p mod on 8:15 (7:27)
6x100 hard on 1:20
400p with band on 5:30 (5:19)
4x100 hard on 1:20
200 band only on 3:00 ( 2:45)
2x100 hard on 1:20
100 band on however long it took me to take band off, :)
100 hard, 1:08

EZ cd.

I need to work on my band swimming :) 30min water run after.

Afternoon ride, Bay Lake through Groveland, 2:07, 64 km. Rode 45 ez, 60 steady, then ez home. A lot more comfortable on the bike.

Ankle is a bit tight today, actually more of the arch in my foot. No pain though.

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