3-2 weeks until Barrelman
Swim: 3X 1h47m/5.7K
Bike: 3X 3h05m/85K
Run: 3X 2h21m/29K
Weights: 4X 1h25m (2x stretch)
Other: Bike Commute (included with cycling)
Total: 8h39m
Summary
Busy week starting school again, but managed to get most of my training in. Had a decent open water swim at Christie lake (better than last time). It's starting to cool off so not sure if I will get another swim in before the race. I did a 19K long run with a mix of speeds (sub 4:40 overall) and felt fairly decent. Finally, we were travelling so I did a 90min trainer ride at around race pace to simulate a good race pace experience. Some hip tightness from driving on the weekend, but overall felt good.
Swimming:
Monday AM: 35m/1.8K Q7 I7.5
Recovery swim. Was going to swim at Mac but the pool was closed. Went to Westmount. Pool was medium busy, but did 800 WU, some 50s, and then did a few 100s on short rest, followed by 100 hard. Didn't get sub 1:30 for 100 but didn't really push it much more than 85-90% on the 100s.
Wednesday PM: 36m/2.1K (ish) Q8I8
OW swim at Christie Lake. Conditions were better than last time I swam there. Still don't quite know the distance markers, so I counted strokes. It was about 360 strokes upstream and 330 downstream (a little over 5 min one upstream and less than 5 down). I'd probably estimate maybe 280-300m based on Google maps and watch data. I brought my other Garmin and put it in my swim cap to try to get a better estimate, but it still can be off by 20m every time you change direction. Overall I felt pretty good. My one watch said I swam 1.8K in 36m whch is definitely slower than I felt I was going, even if I was slower than I thought I still think that I was closer to 2K overall.
Friday AM: 35m/1.8K Q7,5I8
Mixed swim workout. Regular warm-up, then did some intervals of 50 and 100m. Did a few 100 sub 1:30 and a 50m at 39s.
Cycling:
Tuesday AM: 45m/21K Q8I8.5 (trainer)
Morning trainer ride. Did intervals of 4 min (build) up to 250-270W, followed by 60-90s of recovery and then build again. Overall power was around 200W, speed 28. IF of around 85%. Legs felt fairly strong throughout.
Running:
Tuesday PM: 30m/5.4K Q7.5I7
Easy trail run through Cootes. Legs were fairly stiff, kept the pace easy. Did first 2.5K through the trails and final 3K was mostly on flat pavement. Felt fairly good at the end.
Thursday AM: 88m/19K Q8I8.5
Cool morning. Ran laps around the neighbourhood because I wanted close access to water for a long tempo run. I was originally hoping for about 20K in 1h30 (4:30 pace) but as soon as I started my warm-up I knew my legs probably wouldn't be able to do it. Started off fairly strong though, stopping at 7K (32:30) for a bathroom break. Still felt good until about 14K (1:04) when I started to slow down. I hadn't taken a gel by that point because my stomach felt good and I didn't want to throw it off. But my legs were slowing down to 4:40s (I was comfortably running around 4:30 before that) so I decided to take my gel around 14.5K. I only took maybe 1/3 of it though. I took a little bit each K until 16.5K, when I had an emergency GI stop. After that I felt signfiicantly better, but my legs were very stiff. I ran the last 2K at around 4:45 pace, slowing my overall pace to 4:38 (I had been sub 4:35 most of the way). Drank a total of 900mL, 1 salt tab, 1 gel, and a little over 1 scoop of eload. 2 bathroom stops.
Weights/Mobility:
Monday AM: 37m Q7.5I7.5
Morning weights, legs felt not bad. Built up to 150 x 6 on the Sq, but kept the DL light at 100. Same with BP, didn;t go above 150. Did some core work as well and mobility.
Wednesday AM: 27m Q7I6.5
Mostly light weight exercises. Did full body with OHP (25, 30), Rows (25, 30), chest flyes, ham curls.
Did some recovery sessions on Fri/Sun to keep my hip mobile.
Next week
Final 2 weeks to go. I plan to do a long tempo swim n the pool (maybe 750-800m) to see how I feel, and hopefully keep a sub 1:40 pace. My final race prep will be a brick outside (hopefully). Plan to do maybe 60min on the bike (maybe 40K total) and 30 min run off the bike.
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