Getting back to swimming (aka...i hate breaststroke)

Friday swim
200S, 200K, 200 broken IM, 200P, 200S
4X200 Free
4X50 kick
4X200 (25 stroke, 25 free IM order by 200)
200 cool down

Saturday swim
warm up 200S, 100K, 150W
2X125 on 2:00
2X175 on 3:00
2X225 on 4:00
2X175 on 3:00
2X125 on 2:00
4X50 kick
2X50 on :50 (:P I hate 50's)
2X75 on 1:20
2X100 on 1:45 (oh hum)
2X75 on 1:15 (oh no)
2X50 on :45 (AHHHH!!!...I stll hate 50's)

8X25 broken IM
200 cool down
+200 cuz we had some extra time at the end of practice

Wednesday - easy day

Just swim 2000 meters at LTF C

400 warm up
300 pull
5X200 on 3:35
300 cool down

Thought about running but I was a bit sleepy )

Tuesday Brick

I did my best to keep from spiking my power and I did it for the most part expect for one small section where I was trying to make a light.

Fun ride, held back to keep power under 175 watts but went up to 220 for the hills.
Ran 1 loop around the lake afterwards in 24:15 (3.1 miles) Not fast but I did 6X20 second pickups while on the loop.

Entire workout (169 watts):
Duration: 1:02:52 (1:03:51)
Work: 632 kJ
TSS: 71 (intensity factor 0.826)
Norm Power: 177
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.688 mi
Min Max Avg
Power: 0 370 169 watts
Cadence: 29 138 84 rpm
Speed: 0 31.1 20.8 mph
Pace 1:56 0:00 2:53 min/mi
Hub Torque: 0 251 51 lb-in
Crank Torque: 0 800 171 lb-in

Monday (taper week)

I reduced my run volume last week but really didn't mean too. I'm starting my taper for the HIM this sunday a little later than I normally do. I feel I've tapered too much in the past. I will do less this week than normal but still will have some training effect.

Swim 2200 SCY

400 warm up
300 pull
6X100 base intervals on 1:35
6X100 hard (1:18 to 1:21) with 1:00 rest
300 cool down

This rain is killing me :(

Wednesday
Swim 2800 meters
Good swim including 7X200 and 7X100 base intervals

Bike 1:45 but got rained out. I felt riding was unsafe so I cut the ride short.

Thursday
Run hilly route during lunch 5.2 miles in 42:19
Bike 3:08 63 miles 143 watts in the rain again but I finished the ride

Friday
Swim 3000 yard at a pool in Gaylord.
Swim included 4X400 hard with 1:00 rest and 4X50 sprints

Saturday
Swim 2100 yards...easy swim with warm up, 3X500 and cool down
Bike 41.6 in 2:17 on the roads around Karen's sister's house. Jim rode with us and showed us the way. I did one extra loop

Sunday
Run 12 miles in 1:40 on hilly roads in Gaylord. Fun run but had a little bit of rain again :(

Tuesday - Amy's brick

Training as usual, I got the work done.

Run 3.1 miles in 25:30 easy running getting warmed up for the bike ride.

Bike 21.8 miles 58:27 184 watts NP 199 watts.
Good strong ride, I did most of the leading but still felt strong for sprints if I wanted. My plan was to ride as close to 200 watts as possible and not tail off at the end.

Run 6.2 miles in 49:15, first loop at 25:05 and second loop at 24:10.
Moderate paced first lap and quicker on the second. I didn't seem to have the same speed as earlier in the season but I've also moved my long run from Wednesday to Sunday so I'm not as rested for this workout as I have been in the past

Training Thoughts

Everything is still going well with the new schedule format but I missed 1 swim last week cuz of personal issues, not cuz I was tired.

The Toyota Challenge at Deer Creek is about 2 weeks away and I'm coming into form better than I expected. I've dumped a couple pounds and have been consistent with my running.

The schedule change has allowed me to be on my bike more without being tired from running. The only catch is that I have to get riding as early as possible on Wednesday so I can be done before it gets dark. Tuesdays I'm rather fresh for the hard ride and Thursday/Friday ride is actually getting done. That leaves Saturday to do a 2 hour ride as hard or easy as I want to. Last Saturday I rode fairly hard through Kensington and the surrounding area while hitting the hills aggressively knowing that I was done afterwards.

My running has been above 40 miles a week of mixed intensities. A long run, a hilly run, a tempo and some junk miles too. Swimming is up too but I won't be in as good of shape as I was in May/June. I should go 32 minutes or quicker at Deer Creek in my current shape provided the conditions are ideal.

Bike and run goals will be the same as they were for Steelhead but I really feel I'll be in better shape this time. On the bike I'll ride just under 170 watts for the first 1:15 and under 180 for the second 1:15+. That should bring me in near 2:30 and set me up for a strong run. I will error on the easy side if I have to make a choice, the run goal is the most important for me right now. Realistically I feel anything under 1:50 will be a good run but secretly I want to run near 1:45. We'll see how things go on race day.

Muncie took more out of me than I thought it would 3 weeks before Steelhead and I was lagging behind on my training relying on my accumulated fitness to pull me through. This time I'll be doing a shorter taper and more volume up untill 5 days before the race.

So now 2 weeks out I'll be hitting near the same volume as the last 2 weeks with the exception that my long run will only be 1:40 instead of 2:10+. I may or may not make up the volume during the week, I haven't decided yet, it really depends on timing and how I feel.

Monday just swim

Decent swim on the last day the outdoor pool was open.
Very nice day, sunny and warm.

3250 meters

400 warm up
300 pull w/paddles
8X100 base intervals
7X150 hard on :45 rest
12X25 kick
400 cool down

Sunday long run

Karen and I drove out to Pinckney and ran on the MTB trails. Really just looking for interesting routes.

Ran the Poto but cut off the 4, 5, 6 loop so it was only 15 miles. I completely expected to run 1 mile/min slower than normal cuz of the hills and I did.

15 miles 2:23:54 with a lot of ups and downs