Had a nice MTB today in the City Creek area. This such an awesome area right here in Pocatello!
It was hot! A nice change from the rain the last 3-5 weeks or so. The bank readout said 95 on the way home, but I'm not sure it was that hot. In any case, it was an awesome day and a great way to end my off week.
This week was truly an off week. I haven't done anything all week except eat and hang out. Today was the the first day since last Saturday at the race that I did any workouts. I was up to 186 pounds on Friday, but now back just a bit under 180 this afternoon. Crazy how my weight fluctuates like that.
Tomorrow I enter phase four of this year's training plan. It all revolves around the Portland Tri right now, and all of my race specific training is geared to that race. It is on Aug 25, so that is 7 weeks away I think. I want to be at 170 pounds for that race, if I can maintain the same power I have now anyway.
This is where I think I'm at concerning my goals:
Overall: Not sure, honestly. My opening run in Bismarck was awesome but then I pulled my calf muscle. That pull affected my bike and run on both races, so I can't say with confidence where I'm at. Still, I think my bike is nearly where I want it and I need to get more endurance in my running legs. I'm going to drop my scheduled hours to 9 total because I don't think over 10 hours is a good banf for the buck pertaining to the lost family time and other stuff.
Swim: OWS is looking good, so I'm dropping to one OWS per week, with two other swims in the pool (sprints workout and a 1x2500). I'm quite happy with my OWS progress, but my 1k time of 15:00 gives me a 22:30 for 1,500m pace, and I want that to be 20. Not sure it's going to happen, but I only have to push it on the OWS rather than go along at a "jogging" pace rather than a "hard-run" pace.
Bike: I think I'm where I want to be, but I'm going to continue doing the hill workouts I've done earlier this year.
Run: I need more endurance on the run, and I need to be able to get quickly up to speed off the bike. I know I didn't do enough bricks earlier this year, and I could tell in the races, specifically the last race when my pace got 15seconds/mile faster every mile, starting at 8:45 and getting to 8:00 at the end. I'm adding a weekly 9 mile run on Tuesday nights to get this additional endurance. And I'm going to up my lunch runs to 6 miles rom 5 miles. And I have added a run-bike-run workout in place of a tempo-ride. I have 7 weeks to see the improvements.
So that's that. Here we go on Phase 4 of this adventure!
It was hot! A nice change from the rain the last 3-5 weeks or so. The bank readout said 95 on the way home, but I'm not sure it was that hot. In any case, it was an awesome day and a great way to end my off week.
This week was truly an off week. I haven't done anything all week except eat and hang out. Today was the the first day since last Saturday at the race that I did any workouts. I was up to 186 pounds on Friday, but now back just a bit under 180 this afternoon. Crazy how my weight fluctuates like that.
Tomorrow I enter phase four of this year's training plan. It all revolves around the Portland Tri right now, and all of my race specific training is geared to that race. It is on Aug 25, so that is 7 weeks away I think. I want to be at 170 pounds for that race, if I can maintain the same power I have now anyway.
This is where I think I'm at concerning my goals:
Overall: Not sure, honestly. My opening run in Bismarck was awesome but then I pulled my calf muscle. That pull affected my bike and run on both races, so I can't say with confidence where I'm at. Still, I think my bike is nearly where I want it and I need to get more endurance in my running legs. I'm going to drop my scheduled hours to 9 total because I don't think over 10 hours is a good banf for the buck pertaining to the lost family time and other stuff.
Swim: OWS is looking good, so I'm dropping to one OWS per week, with two other swims in the pool (sprints workout and a 1x2500). I'm quite happy with my OWS progress, but my 1k time of 15:00 gives me a 22:30 for 1,500m pace, and I want that to be 20. Not sure it's going to happen, but I only have to push it on the OWS rather than go along at a "jogging" pace rather than a "hard-run" pace.
Bike: I think I'm where I want to be, but I'm going to continue doing the hill workouts I've done earlier this year.
Run: I need more endurance on the run, and I need to be able to get quickly up to speed off the bike. I know I didn't do enough bricks earlier this year, and I could tell in the races, specifically the last race when my pace got 15seconds/mile faster every mile, starting at 8:45 and getting to 8:00 at the end. I'm adding a weekly 9 mile run on Tuesday nights to get this additional endurance. And I'm going to up my lunch runs to 6 miles rom 5 miles. And I have added a run-bike-run workout in place of a tempo-ride. I have 7 weeks to see the improvements.
So that's that. Here we go on Phase 4 of this adventure!
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