Tapering for Barrelman

Training Summary: Sep 4 -10
2-1 weeks until Barrelman

Swim: 1h29m/
Bike: 2h56m/ (40 min bike commute)
Run: 1h50/
Weights: 1h06m
Other:
Total: 7h22m

Summary
Good first week of taper. Did a good long swim in the pool with 800m in a PB time of 12:56. Ended off with a 1h45 brick at a good effort. Trying to hold it for the final week before the race.

Swimming:
Tuesday PM: 20m/1.05K Q7 I7
Quick swim. Pool closed faster than I thought. Only had time for a warm-up and some 50s. Was sore from weights the night before. Will try again tomorrow.
Wednesday PM: 40m/2.15K Q8.5I9
Long swim with a 800m interval. Did regular 800m warmup, followed by 200m of build. Short break <1 min followed by 800m hard. Kept the pace fairly constant, hitting 400m in 6:26 and 800 in 12:56 (1:37 pace). It was my fastest 800 I've ever swam (13:06 was my last PB around 2014-15). I also didn't feel fully rested going into it or given myself much of a break post-warm up, so I think that under race conditions I could definitely go faster. For my upcoming 2K I will still be conservative and aim for sub 1:40 pace (33-34min).
Friday AM: 29m/1.55K Q7I7
Mostly recovery workout.


Cycling:
Wednesday AM: 35m/16K Q8I8 (trainer)
Morning trainer ride. Intervals of 1 min at > FTP (250-300W), followed by 1 min recovery and 1 min moderate (220-230W). Did 7 repeats. Overall legs felt not too bad.
Tues-Fri AM: 40m/14.4K
Daily commute x 4, about 10 min/3.6K per day
Saturday AM: 15m/7K (trainer)
Easy trainer ride.
Sunday AM: 1h16/41K (Q8I9) (brick)
Cool start to the morning (6-7C). Winds light at the start. After 5K warm-up went out in 17:30 for first 10K (235W), then slowed down to 18:00 and 18:40 for the final 20K. Power output maintained, but speed slowed down due to head wind (overall average around 33 Kph). Felt good and drank around 650mL with 1.5 scoops of eload and 1 gel.


Running:
Tuesday AM: 25m/5.1K Q7I7 (treadmill)
Treadmill run. First in a few months. Built up to about 12.6K (4:46). Legs were alright.
Thursday AM: 45m/9.1K (Q7.5I7.5)
Cool morning run. Was stiff, took a while to get going. First K was 5:20s, the next few were 4:50s, and then did a few in the 4:40s. Ended off in the low 4:50s. Didn't feel like I worked hard but legs were sore.
Saturday AM: 10m/2K
Easy run.
Sunday AM: 29m/7K Q8.5I9 (brick)
Run off the bike. Warmed up to maybe 10C. Felt good and went out at 4:22 for the first K, then managed to drop down to 4:10s for the remainder, until the final K (around 4:20 again). Overall was sub 30 with an average pace around 4:12. Drank about 0.5 scoop of eload and 1x gel with maybe 200mL of water



Weights/Mobility:
Monday PM: 35m Q8I8
Did 10 min spin warm-up and then heavy weights after the day of driving. Felt stong and hit 150 on the Sq and DL both. Went up to 160 on BP (4th set). 35 on OHP. Ended with core/mobility work.


Next week
Race prep week. Starting Masters swimming, so I will need to keep it easy. Will do some light weights and short rides to check my bike tuning. Will also do some light runs. Total training time pre-race around 4 hrs.