Days 2 - 7, Week 9 - 12 week Half IM training

Tuesday

Interval Bike

total distance - 15 miles. Total time 1 hour.

WU: 15'

MS: 18 x 1:1 in big gear

Interval - Watts

1 - 211                          10 - 261

2 - 226                       11 - 268

3 - 235                       12 - 268

4 - 245                       13 - 281

5 - 258                       14 - 272

6 - 246                       15 - 283

7 - 256                       16 - 288 

8 - 260                       17 - 282

9 - 263                       18 - 307

Did inside on trainer. Haelyn sat on the treadmill and talked to me for most of this ride.

Wednesday

rest day

Thursday

Traditional Swim

3x400

6:54, 6:39, 6:40 -- swam at Y in San Antonio. Total distance 1,200. Total time - 24'.

Friday

CF WOD

13.2 WOD

10' AMRAP

5 115# shoulder to overhead

10 115# dead lift

15 24" box jumps

240 reps (8 complete rounds)

then i did 10x3 shoulder press with 95# EMOTM

Total time - 30'

Interval Bike

58 minutes, 23.32 miles

5x5k with 5' rest -- did on my grandpa's backporch at Fort Clark Springs...in the sun. Got some sun on my arms -- pretty hot, too. Average HR was 145.

Interval - Watts - Speed - HR

1 - 230 - 28.68 - 153

2 - 218 - 29.45 - 154

3 - 226 - 29.78 - 156

4 - 233 - 31.06 - 161

5 - 247 - 31.89 - 164

Broke 6 minutes on last two...

Saturday

40 minute run...4 miles...HR 146. Did on treadmill. Calves super sore from box jumps Friday.

Sunday

Long brick - 4:03 total workout...

60 miles in 3:03:21 -- 182 watts -- 19.6 mph -- 145 HR. Rode the Shiv...won't ride it again until race week. Will be very disappointed if I don't average at least 20.5 on the bike in Galveston.

4:51 transition

6 mile run in 55 minutes. HR in the 150s the entire run. Nasal breathing throughout...4 steps in, 4 steps out...little slower pace than I'm comfortable with but I have no pain anywhere on my body so I must be doing something right.

Details:

rode at 1 PM...had coffee with oil, avocado with olive oil and sea salt, and 10 almonds before the ride. During ride was 1 bottle of UCAN (started drinking at 1:35, alternating UCAN and water with MCT oil in it every 10 minutes). 4 almonds at halfway point. Jolly rancher at start of run. Sipped UCAN during run periodically.

Menu for week

All no sugar, no grains except for some dark chocolate I had Sunday night and Wednesday night while on vacation. Warrior diet all week, too...

Here's a list of foods: almond butter, celery, beef broth, macadamia nuts, asparagus, eggs, heavy whipping cream, coffee, peanut butter, broccoli, mustard, dark chocolate, sunflower seeds, salsa, grilled veggies, beans, coconut oil, MCT oil, walnuts, strawberries, brazil nuts, raw goat cheese, guacamole, carob cubes, beef.