Mar 23 & 24

Saturday Mar 24 - Last Race Sim

Morning swim of 3.8km LCM in 57min (4250 yds)

500 EZ mixed in wetsuit.

2500 Timed in wetsuit(HOOOOOT)
1500 in 19:54
2000 in 26:27
2500 in 33:01

8x100 pull with pads on 1:30 (1:24-6)

Simulated race transition and out to ride. Total ride was 4:38 and 153 km

40min EZ to steady
40min build to IM effort
40min @ 250 target (HR 143)
15min EZ
45min as 3x(12IM/3HIM) target was 240/270
15min EZ
40min @ 250 target
10min EZ
build to HIM watts home

Right onto the treadmill with cal bottle, coke and water.

Run was 10k as 5x1mile with 15s recovery to get in cals.

#1 - 7:21 - HR 126 EZ
#2 - 6:48 - HR 136 Build to pace
#3 - 6:39 - HR 139 Pace
#4 - 6:39 - HR 143 Pace
#5 - 6:39 - HR 145 Pace
Cooldown

Good stretch after and some stength stuff later in the evening. about 7hrs total for the day.

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

Friday Mar 23

Open water swim in the am 1:05 and 4500 yds mix of easy building to hard.
(5000 total for day)

Set was 10strokes hard, 10 EZ, 20h/200ez, 40h/40ez, 80h/80ez, 160h and back down. Used the perminent poles and border the swimming area.

Noon ride of 2:18 and 64 km easy with a good bit of steady in the hills.

Afternoon 30min water run and 500 of EZ swimming.

Comments

KJGrog said…
Booya BB!
Blake Becker said…
Zilla...gonna miss training here in The Mont. We will have to grab a beer and some wings after AZ before I headback to the land of cheese.

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