The build to IM CdA is almost done. I'm taking a few days easy after an olympic race today -- report coming tomorrow hopefully -- then going pretty hard next weekend before commencing with a two week taper.
Here are a few benchmark workouts I've done over the past month:
-- Benchmark swims have been based solely on time and perceived exertion. I focused on very IM specific sets, such as 4 x 12 minutes with the evens at IM effort and the odds with paddles and a pull buoy. My goal here isn't so much to improve my swim time as it is to ensure I exit the swim feeling prepared for a solid ride and run.
-- Long ride 1: Warm-up, 2:45 at a bit below IM effort (21.6 mph average sans aero-gear over terrain a bit more hilly than CdA), and then 45 minutes of hill repeats up Lee Hill.
-- Long ride 2: A bit over 4 hours with 2:30 at a bit below IM pace on mostly flat terrain. In the 2:30 I covered 56 miles, again sans aero gear.
-- Long ride 3: The plan was 2 times up to Ward from 36 in Boulder, but I cut the ride short due to severe wind. Still, it was a noteworthy ride because I averaged a very easy 215 W at 135 bpm in the aero bars. Last year I did the same climb with a HR several bpm higher.
-- Long run 1: 45 minutes in the morning, 1:30 in the evening. The evening run included a warm-up, 3 times through 2 miles at IM effort + 1 mile easy. IM effort miles were in the 6:35 -- 6:50 range.
-- Long run 2: 9 miles at IM pace based solely on PE. Average pace was right around 6:50. I followed that up with a long steady hill climb and then a cool down for a total of 1:50 running.
So, things are coming along. Before the race I will post a detailed race plan, along with my fears for the race and solutions for those fears.
This week's song is a great listen on a sunny run.
(Jonsi, FYI, is the singer from Sigur Ros.)
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