I wanted to get ready for something so I chose the Xterra Pan American Championships in September because I think it has the greatest chance of taking place.
I picked the 80/20 HIM plan because the race will take a little less than 4 hours, much longer than an Olympic distance race but about an hour less than a good HIM for me. In 2017 I was 30 min on the swim, 2:07 on the bike and 1 hour on the run. Since the bike time is similar to a HIM bike (about 20 min lower) I choose that plan. I'll make sure I mix mountain biking and trail running into the plan, maybe in July or August I can make a trip to Utah or somewhere that has similar terrain to practice race execution.
Swimming - 0
Bike:
4 rides in 7:35
Tuesday easy 1 hour ride around the flooded parts of Hines drive.
Wednesday easy 1:45 down to DG's house via I275 trail.
Thursday 2:30 ride including 5X6(3) Zone 4 (was supposed to be 4X6(3) Zone 3 but I felt really strong that day.
Saturday I rode all four loops around DTE (with Erik) for the third time in as many weeks. I remembered to pay attention to my training partner this time.
Run:
5 runs in 4:36 and 31.1 miles
Tuesday nearly 8 miles including 4X8(3) zone 3. I felt good.
Thursday easy 4.2 mile run around work.
Friday easy 6.7 miles run around work.
Saturday easy 1.15 mile trail run after riding.
Sunday easy to moderate 11.2 mile run on Hines drive. I started out easy, built up and ran strong but I was tired. I gave myself an option to run 13 miles but didn't take it.
A pretty good week of training at 12 hours. I ran strong and easy when I needed to, same on the bike.
I have some friends doing open water swimming at Island lake, I'm going to try and get out there this week. They claim the water temp is in the low 60's right now (16°C) so I should be able to do that.
I picked the 80/20 HIM plan because the race will take a little less than 4 hours, much longer than an Olympic distance race but about an hour less than a good HIM for me. In 2017 I was 30 min on the swim, 2:07 on the bike and 1 hour on the run. Since the bike time is similar to a HIM bike (about 20 min lower) I choose that plan. I'll make sure I mix mountain biking and trail running into the plan, maybe in July or August I can make a trip to Utah or somewhere that has similar terrain to practice race execution.
Swimming - 0
Bike:
4 rides in 7:35
Tuesday easy 1 hour ride around the flooded parts of Hines drive.
Wednesday easy 1:45 down to DG's house via I275 trail.
Thursday 2:30 ride including 5X6(3) Zone 4 (was supposed to be 4X6(3) Zone 3 but I felt really strong that day.
Saturday I rode all four loops around DTE (with Erik) for the third time in as many weeks. I remembered to pay attention to my training partner this time.
Run:
5 runs in 4:36 and 31.1 miles
Tuesday nearly 8 miles including 4X8(3) zone 3. I felt good.
Thursday easy 4.2 mile run around work.
Friday easy 6.7 miles run around work.
Saturday easy 1.15 mile trail run after riding.
Sunday easy to moderate 11.2 mile run on Hines drive. I started out easy, built up and ran strong but I was tired. I gave myself an option to run 13 miles but didn't take it.
A pretty good week of training at 12 hours. I ran strong and easy when I needed to, same on the bike.
I have some friends doing open water swimming at Island lake, I'm going to try and get out there this week. They claim the water temp is in the low 60's right now (16°C) so I should be able to do that.
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