Tri Training Week 15

I have no idea why I decided to go on a hilly 40 miler the day after I had a race, but I need to keep training for Timberman which means long rides as well. And since the weather this week is supposed to be iffy, I decided to get my long run out of the way. It was nice, but got really windy and I think the temperature dropped on the ride. No kidding, I swear I was riding into headwind the whole ride. And the fact that my allergies are in full swing did not help.

below is a map of the ride

RB to Turkey Hill to Snyderville Rd to Elizaville, up Odak Farm Rd, to red hook back past Old Aerodrome

And some photos I took along the way….

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Neat sign

Once I got home, I decided to make fresh pineapple, kiwi, strawberry, and pear juice, which was quite healthy…And pretty yummy.

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mmm juice

Workouts for the rest of the week

Tuesday

  • swim: wu 200 w/ drills, main set: 8×200 w/:20 RI between
  • run: wu 10min, main set 6x800m, get HR zone 4 (170bpm), take 1:30 walk/jog rest between intervals (hr 120’s), cool down 10 minutes
  • possible mtn bike ride
Wednesday
  • Bike: High cadence/big gear: wu 10-15min, main set pick a gear to get you into low zone 3. then 6x 4:00 (2x 1:30 HC/ :30 BG with a 2:00 easy recovery spin between the 4 min sets. HC= 100rpm BG=70rpm, cooldown: 5-10min
Thursday
  • Swim; total 1900 yards: wu 500 yards 200y drills then 3x (50y swim/ 50y kick) focus on one aspect for each 50 yard swim (such as high elbow,hand entry, fingers, pull technique, mainset=1200yards as 3x 200 swim w :20 RI then 4x 100 with :15 RI, then 4x 50 faster with:10 RI, cooldown for 200yards
  • 30min run
  • possible group ride?
Friday
  • 9mile run
Sat/Sunday are up for grabs– mountain bike if that didn’t happen on Tuesday/Rest day 🙂

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May 2012
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