Lake Time

Lake Time
Okiboji 7/2011

Tuesday, July 5, 2011

Tuesday, July 5, 2011....Swim

Today was a swim that included speed and endurance again.  3000 yards total and all felt well.  Then worked on the core and stretched.

Tomorrow brings in a 90 min bike with LOTS of FTP work followed by a 40 minute brick run with HMP built in to it.  Looks to be beautiful in Iowa tomorrow.

Thursday is long run # 3 of the 12 weeks plan and it is 120 minutes (2 hours).  Looks to be a lot of work built in...30 minute easy pace, then 2x12 minutes at HMP with 5 minutes in between the two at EP.  Then 40 minutes at EP, followed by 15 minutes at MP.  Remainder of time jogging.  The run seems to be coming along well.

I have ran 16 stand alone marathons with my best being 3:12 but never ran one coming off of a 112 mile bike ride so this is a new experience.  The brick runs so far to date have felt comfortable.

Goal is to keep my TSS under 270 on the bike therefore leaving me some muscular glucose for the run.

This Saturday is my first Big Day of this 12 week plan.  It consists of:

  • 1 hour swim-concentrating all on endrance
  • 4 hour bike concentrating on riding at Ironman Intensity.  Going to try and ride at .75
  • 1 hour run or 6 miles whichever comes first.  1st 30 minutes at LRP and then remainder of the run is to get a negative split.  Will try and run it at my MP.
Closing blog today with a pre bday wish to my beautiful wife who turns 40 tomorrow.  Love you and can't wait to see your face when you open your gifts.

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