July Totals

Swim 1:15:00 3600

Bike 20:19:00 339.3

Run 16:09:00 123

Total: 37:43:00

Days off: 8

Workouts: 29

Key Workouts: 15M w/ 6x2/3M (3:59, 4:03, 4:02, 4:04, 4:03, 4:08)

40M w/ 3x8M TT (20:32@146cad73, 19:28@150cad75, 19:28@153cad76)

10M@7:30pace, 8x400 up/down (93, 91, 94, 89, 93, 88, 94, 82)

Lund 10M TT Z2 (25:16, HR 144 cad 74)

Goals set last month.

10,000 swim (FAIL)

300 bike (WIN)

140 run. (FAIL, w/o sickness would have been close)

Two runs over 15 miles (WIN, 14 and 15 but with sick intervals)

166 pounds (WIN)

Biggest month so far and there was a good amount of efforts thrown in there. I am finally getting close to race weight

This months goals.

Swim 20,000 Getting close to race time and now is time to learn to swim.

Bike 350. Stick with about what I got and get just a few more efforts in.

Run 140 Last big month to hit that total. Want more track efforts really as well.

Weight: 164. That would put me at a race weight I can be happy with.

In honor of the TDF I got the flu

Lost three days of training due to a temp of 102 and feeling overheated the whole time. Day 2 back also sucked but I usually come back to hard and was worrying about my weight. I had been sitting around 166 and feeling like a breakthrough was about to happen. I was hitting workouts left and right. I plan to pick back up where I left off. I need to kick the swim into gear as well. My volume and even intensity are looking good and I just need some single long efforts in there. This weekend begins my hell week as the wife and kid are out. Gonna do a half iron duathlon at the end so I can work on my mental side and recovering from lows. Also gonna ride the course at some point.

Bigger week and race effort TT

Finally had a week over 10 hours without a big day. Did a half iron race pace 10 mile TT effort today with an avg HR of 144 and maxing out at 148 at the turnaround. Tried to stay zone 2 for the effort. Time was 25:13 for 23.7 miles per hour. Finally the cycling has come back to being easy at such an effort. This bodes well.

June Totals

Swim 2:52:00 3900

Bike 10:32:00 189.5

Run 12:36:00 100.2

Total 26:00:00

Last months statements;

I want to get in more sleep mostly. ( DONE)

I am also going to fuel better during work. ( DONE)

I want 3 quality track workouts and two 4 hour rides and 1 TT. (1x three hour ride, 1 TT)

Totals I want to hit 12000 in the pool (FAIL)

400 on the bike (FAIL)

and 130 on the run (FAIL)

This month I want to hit 10,000 swim, 300 bike and 140 run. I am cutting back the first two goals and upping the last. The main problem is that bc of work I will only be able to workout during work when I have down time. This could be a super crazy good thing or mean hardley nothing at all so there we go. I do want 3HR+ rides and two runs over 15 miles. We will see. The other main goal is to get to 166 pounds.

Half Ironman Training Begins and Golfing.

Golfed for the first time in 8 years. Played without any woods and was 2 over after the first 5 holes which had the two par fives. Shot a 48 so not too bad. Just got a set of Mizuno blades and have a driver on the way. Golf is oddly relaxing and challenging at the same time and it gets me loose and outside. We shall see how it progresses.

I started my Half Ironman training for Sept 26 with a 12.4 mile run on good tough terrain. Need to eat more the night before these. Don't have a set training plan in place with work constantly changing but I want a lot of 16-18 mile runs in there and to ride at least 4 hours 4 times by then. I will also be able to ride and run the course twice the first week of August. The second time around I will try and simulate race pace for the run after pacing the bike.