Day 4, Week 10 - 12 week Half IM training

Interval Bike

8' warmup

20x 30" on -- 2 minutes off

Kept all intervals in the 340 range...crazy thing is that Pete Jacobs (winner of the 2012 IM in Kona) averaged 280 watts on the bike -- for 112 miles. That's a whole different league.

11.59 miles -- 55:36

Interval -- watts

1 -- 309           11 -- 336

2 -- 308          12 -- 355

3 -- 323          13 -- 353

4 -- 318           14 -- 338

5 -- 344          15 -- 357

6 -- 323          16 -- 354

7 -- 339          17 -- 345

8 -- 343          18 -- 353

9 -- 353          19 -- 364

10 -- 340         20 -- 338

Total time was about an hour...distance was around 13 miles because I did the intervals on a higher setting on the trainer...simulating like I was into the wind or going uphill...

CF WOD

Max Effort - floor press: 225#, failed on 230#

21-15-9

135# power clean

ring dips

8:36

Total time 30'

Menu

coffee with oil in morning

spoonful of coconut oil before WOD

dinner: chuck steak with cooked kale and jalapenos, celery with dijon

snack: nuts/seeds, decaf with heavy cream