Tuesday Jan 18

Bike FTP

1x15' Zone 1

2 x 12 min 95-100% FTP

1x 15 80% of FTP

Monday

60 Min Run

20 Min Warm up- Zone 1

2 x 200

1st 5:46 Pace

2nd 5:42 Pace

3 x 400

1st 5:46

2nd 5:42

3rd 5:36

2 x 200

1st 5:32

2nd 5:00 Flat

10 Min Cool Down

4.76 Miles

Sat- off

Sunday

Bike at FTP - Long

1 by 15 Min at 80%

2 x 10 Min (3' recovery) at 95 -100% FTP (Zone 4), then 2 x 15' (2') at 80-85% / Zone 3 Mod Hard

THEN

Run

Marathon Pace Steady for 7.5 minutes, turn around and run 7.5 minutes Half Marathon Pace back.

Friday January 14

2 Loops Sesqui, 8:15 pace (Zone 1)
1 Mile on road to Running Fox (Zone 1)
2 Miles Zone 4 (7:15 and 6:48)
1 Mile Zone 1

12.2 miles

Sat August 14th log

321 Time Trial Series Race #3

Started this one thinking I could actually break an hour. I know I have the ability but not on this day. It was a morning of discovery more than anything. Throw in a heat index of over 90 at 9 a.m., a bunch of rolling hills and there you have a recipie for a not so good day, well at least for me. I am finding out that I just do not do so well in that kinda humidity. You would think after IM Louisville I would have learned a thing or two.

Started out this TT averaging over 260 watts for the first lap and was gaining on the 2 in front of me and was only 20 seconds behind at the first turn. That's went it all went south..I could not maintain the power output and the HR just started to escalate from 160 to well over 170 putting OUT LESS power. Damn it!! I think it was dehydration by not hydrating up before on well enough. My average power ended up at 247, exactly what it was in April. Disappointing...but I know I more powerful than 247 watts for an hour...I watched the big dogs ride by putting out 300+ watts which is just amazing. I want to get there but it just takes time. Their cadence was really something, high 80's maybe while mine was approaching 100. This is another thing I must work on, using bigger gears. Also have to work on the hills and only going up 15% over FTP while climbing. FTP is more than 247, I know it!!!!!

1:02.40. Ran 2 miles at 8min pace

Tuesday Night Log

Attempted 6 x 2 minutes VO2 Max workout but could not finish it.

Stretched for 1 hour instead then taught about 1.5 hours of spinning class

Wednesday Log

Not so much fun in Augusta today. Goal was to maintain at least what I did last week with 5-190 more watts. I knew the speed would not be there since no draft off JB which was fine but watts should have been. Wrong. Maybe fatigue, heat, I dunno. Could not maintain 21mph, finished at 20.8 on an unbearable hot day with a short Trun after downtown Augusta. Calories seemed to be better this time though, finished all 3 bottles and 1/2 cliff bar but did not touch the water. Got to get that down and all of it sooner in the ride.

Will try it again.

Swim Set

500 Warmup

500 Streamline Kick

6 x 200 on 3:15

1 x 200 Easy

400 Cool Down

Should have stayed home today, No up for a hard session after the weekend.

2800 Hundred Yards Total

Not fun!