Saturday: 2 mile run; abs

Late night last night. Busy all day. 2 mile run. 9:40s.

Friday: 33 mile bike; 4 mile run; abs

a.m. Bike 1:40. 33.46 miles. 187w. 87rpm.

p.m. Run 4 miles. 9:30min/mi

Thursday: 15 mile run; strength

a.m. 70 minute run (20min w/u). 8.23 miles. 8:30min/mi. My running has never felt better.

p.m. Run 7 miles. 60:53 (20min w/u). 8:42min/mi. Feel awesome.

strength (3x3 pull; 4x15push; abs)

Wednesday: 30 mile bike; 4 mile run

Easy day. Tired.

a.m. 4 mile run. 9:21min/mi.

p.m. Cut the ride short. 1 hour 30min. 30 miles. 183w.

Tuesday: 42 mile bike; 16 mile run

a.m. 80 minute run (20min w/u). 9.26 miles. 8:37min/mi.

lunch. Run 7 miles. 61min (20min w/u).

p.m. 42.53 miles. 2 hours. 213w. 86rpm.

Monday: 20 mile bike; 8 mile run; strength

a.m. 5 mile run. 9:11min/mi.

p.m. 61 min bike. 20 miles. (Forgot to record power. Was about 170-175w.) Followed by a 3 mile brick run. 9:29.

Strength (3x3 pull; 4x15 push; abs).

Sunday: 62 mile bike; 8 mile run

Weighed myself this morning for the first time in a few weeks. Am down 11 lbs since my high on January 10.

Starting to feel fit again. 3 hour ride. 62.60 miles. 201w. 89 rpm. Followed by a 8 mile brick run. 67:23. 8:25min/mi (including 20min w/u)

Saturday: 80 mile bike; 7 mile run; abs

a.m. 4 hour bike on the IMAZ course. 80.41 miles. 186w. 89rpm.

p.m. 7 mile run. 61:47. 3 mile w/u. 4 miles at 8:10min/mi.

Friday: 60 mile bike; abs

Ride for 3 hours. Felt unbelievable. No power yet, but I feel like I have reached another level aerobically, despite the easy riding and low volume. I've also been gradually raising my cadence. Tonight I was at 88rpm instead my usual 80. 60.37 miles. 184w.

Thursday: 10 mile bike

Tried to run. Wishful thinking that the warmup strategy would work long-term. Shins messed up again.

30 min bike. 10 miles.

Wednesday: 40 mile bike

Bike 2 hours. 40 miles.

Tuesday: Day Off

Travel home. Rest.

Monday: 4 mile run

4 mile recovery run with Gigs.

Sunday: 7 mile run

a.m. 7 mile run. 9:23min/mi.

Saturday: 10 mile run; abs

a.m. 40 min run. 4.18miles. 9:34min/mi.

p.m. Run 6.41mi with Gigs. 53:14. 8:18min/mi. He's on his way to a sub 3 marathon.

Friday: 8 mile run + Travel

a.m. 70 min run. 8.10 miles. 8:43min/mi.

Thursday: 11 mile run; abs

a.m. 8 mile run. 70 minutes.

p.m. Run home. 30 minutes. 3.22 miles.

Traveling tomorrow. Probably won't be able to bike much more this week.

Wednesday: 40 mile bike

2 hour ride. 40 miles.

Tuesday: Day Off

Rest.

Monday: 40 mile bike; 7 mile run

a.m. 2 hour bike.

p.m. run home. 7 miles.

Sunday: 30 mile bike; 1 mile swim; strength

a.m. Swim 1 mile. ~30 minutes.

p.m. 30.49 miles. 1:30. 191w. 84rpm.

strength (5x20 push; 3x3 pull; abs)

Saturday

a.m. 2 hour recovery bike.

p.m. 1 mile swim w/ kicking drills. ~30 minutes. My swim is so far from where I want it to be. Would like to join a masters swim program to spice things up. Trying to find one that meets on the weekend.

Friday: 61 mile bike

3 hour bike. 61.82mi. 194w. 83rpm. Really itching to run. But am going to try to hold off until next Tuesday.

Thursday: 46 mile bike; 1 mile swim; strength

a.m. 1 mile swim w/ some kicking drills. 30 minutes. One thing I have noticed about my swim is that I tend to rely almost exclusively on my arms and upper body; I barely kick. So I am going to try to correct that this year.

p.m. Bike 2:15. 46.59mi. 197w. 84rpm

Strength (5x20push; 3x3pull; abs)

Wednesday: 15 mile bike; abs

Bike 45:48. 15.31 miles. 186w. Tire blew up on the trainer. Will make up ride tomorrow.

Tuesday: 40 mile bike; strength

a.m. Bike 2 hours. 40 miles. 187w. 84rpm.

p.m. Strength (5x20 push; 3x3 pull; abs).

Monday: 20 mile bike; abs

Bike 61 minutes easy. 183w.

Foundation Week 1 Summary

First week of foundation is done.

Bike: 291.84 miles (14:03)
Run: 22.54 miles (03:25)
Ellip: (00:35)

Total: 18:03

Sunday: Day Off

Rest.