3 weeks: Happy Birthday

Training Summary: Aug 21-28
3 weeks until Barrelman

Swim: 3X 1h47m/5.45K
Bike: 3X 3h44m/114.5K
Run: 4X 2h11.5m/25.9K
Weights: 3X 1h14m
Other
Total: 9h01m

Summary


Swimming:
Monday AM: 32m/1.6K Q7 I7
Pretty much a recovery swim. Did a normal warm-up and then tossed in a mix of strokes, including back and breast. Figure I should attempt them somewhat before I start Masters swimming in Sept.
Tuesday PM: 45m/2.35K Q8I8.5
Long swim in a busy pool. DEcided to do an evening swim, but the pool was packed and they didn't have the lanes set up properly. Still managed to squeeze in some longer intervals. Did a 500m warm-up, followed by 100, 200 pdl, 300 (4:42), 400pdl, 400 (6:20). Bf oth the 300 and 400 were PBs despite the business of the lanes. Overall was a fairly long swim getting over 2K in. Was happy with my interval time and know I could drop a few s per 100 if the pool was quieter.
Friday AM: 30m/1.5K Q7I7
Recovery swim after the long run on Thursday. Did a long warm-up and then did some 50m intervals. Fastest pace was low 40s and did 100 in 1:26-1:27.



Cycling:
Tuesday AM: 20m/9K Q7I7.5 (trainer)
Part of a brick workout. Started off fairly stiff (legs the day before) but warmed-up fairly well so the 2nd 10min my power was between 190-200W (overall 180W). Quick transition to run and legs felt good.
Wednesday AM: 35m/16.5K Q7.5I8 (trainer)
Morning ride on the trainer. Did some FTP intervals (270W). Felt pretty good, but held back due to the upcoming long run the next day.
Saturday AM: 2h48m/89K Q8I8.5
Left before sunrise. It was very cold (maybe 8C) when I left, but it wasn't too bad in the city. Winds were quiet. Once I got out of the city, the temp dropped and my hands started to get cold. Even with sunrise it took over an hour for them to thaw. It definitely slowed me down a bit.  Power output was good between 215-220 most of the first half. Went down the Grand River and turned around around 44K. The way back was a bit tougher as there was a headwind most of the way. I had an average speed of 32.4 for the first half and thought it would get faster on the way home as I didn't really have a tail wind on the way out. Instead there was a tail wind. Also, ue to the cold temps in the start of the ride I probably drank too much fluid and had to pee at 44K, then twice more on the way back. Winds got stronger at the end and pace dropped to 30K/h, although power was maintained. Overall was happy with how I felt. Took 4 gels (23K/44m, 1h20, 1h55, 2h30), drank about 675 of 750 mL of eload (3 scoops), drank most of the 650-700mL of water and another 50mL or so from a second bottle of water. Would need to adjust for cooler weather on race day.


Running:
Monday PM: 10m/2K Q6I6
Warm-up run before my weights. Pace was 5:22/5:02 range, fairly slow. Legs felt okay. Wore new Kinvaras (4K total)
Tuesday AM: 15m/3.2K Q8I9
Brick run after 20min spin. Decided to make this a short speed workout as I will miss my regular speed sessions. First km dropped to about 4:15, then 4:02, then 3:52. Did a short walk (repeats on 5:00) in between each. Legs felt fairly good.
Thursday AM: 1h26m/18K Q8.5I7.5
Morning long run. Was a cool morning (13-14C), felt pretty good at the start. Run was mostly downhill for the first few K so as able to get under 5:00/k by the 2nd km. Next few K were around the edge of the escarpment (flat) so got down to high 4:30s. By 8K started to head back to Mohawk (iphill), had some GI issues and stopped at Tim Hortons around 9K. Refilled water there. Next few K legs didn't feel great as it was mostly uphill (gradual incline) and ran low 4:50s (slower than expected). Took 1/2 gel at 11K and 13K, by 14K was close to Wentworth and started to feel better. Last 4K were pretty good and managed to hold low 4:40s. Average pace 4:46. Drank 17oz water, 13oz sports drink (1.5 scoops eload) 1 salt tab at 8K and 1/2 gel at 11/13K.

Weights/Mobility:
Monday PM: 34m Q7.5I8
Legs were sore from the long ride on Sunday. Started with Sq (120 x 8, 140 x 8), DL (120, 140X8x8), BP (160x7, 170x4) and DBSP (35x8). Did some mobility work and stretching at the end.
Wednesday 12m
Thursday PM: 30m
Mostly upper body strength

Next week
Starting to taper off the training. Still need to do a long tempo ride (~50K) and tempo run (~90m) as well as an OW swim. I'll be starting school so I need to adjust my schedule.