Today was another great day on the bike, but I didn't feel that great on the swim.
I felt like both of my arms were going to fall off within my first two strokes of the swim. I swam too hard yesterday. I struggled through 2.5 miles, cutting the workout short of the 3 miles I had planned.
On the bike, I felt awesome again, and even better than yesterday. I was averaging 252w at 136bpm for the first 73 miles. But then I suddenly got nervous that I was pressing my luck and going too hard. I don't want to risk overdoing it at this stage as I am not in Ironman specific training yet. So I shut it down and warmed down at 200w for 10 minutes. I should have stayed in the 120s bpm from the beginning and gone longer, about 100miles, but by then I was too nervous that I would have been doing too much. Total ride. 77 miles. 3:26. 248w. 135bpm. 80rpm
Followed the ride with an easy 2.26mile brick run. 9:17min/mi. I have made a few mistakes in my training this year, but the biggest one I made was by running too hard too far out from the race. I should have run much easier than I did.
I went to McDonald's for dinner, not because I was really feeling like it but more because I go completely hardcore diet-wise starting tomorrow until the race. I have been pretty good over the last couple of months. I weighed in at 154.8 lbs this morning. I hope to be 5-7 lbs lighter for the race.
Week summary. This was a great week. I felt very strong and was back to running though I really only ran three days during the week, four if you count today's brick run. The volume is starting to get up there. I will say though, that it has been a couple of hours since I got off the bike, and I am feeling pretty shelled. As for as altitude goes, I am now up to 9,000 feet, where I will stay for the week.
Next week, the volume will be high again, but everything will be easy as I prepare for more specific Ironman training starting the following week.
Week total: Bike: 486 mile bike; 42 mile run; 8.5 mile swim.
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