24 Weeks to Go! (24) + TrainerRoad High Volume Full Triathlon Plan Week 4/28 + 80 Day Obsession - Phase 1/Week 4
7/22/19 - M - OFF
7/23/19 - T - 80DO-AAA + Holt Hill (90 min; 77 TSS)
7/24/19 - W - 40 min Easy (+Strides) Run
7/25/19 - R - Mount Gosford (75 min; 64 TSS) + 40 min Easy Run
7/26/19 - F - 80DO-Total Body Core + Haku (60 min; 58 TSS)
7/27/19 - Sa - Cumberland (75 min; 78 TSS) + 30 min Brick Run at M Tempo effort
7/28/19 - Su - 60 min Long Run + 80DO-Cardio Flow
Total Run Miles - 19.6 miles
Total Run Time - 2:50 hours
Total Run TSS - 221 TSS
Total Biking Time - 5:00 hours
Total Biking TSS - 277 TSS
Total 80DO Time - 2:12 hours
Total 80DO TSS - 24 TSS
Total Training Time - 10:03 hours
Total TSS - 522 TSS
Monday
Off day. Went to Fleet Feet and Costco. Bought some more Tailwind from Fleet Feet and a new 5oz Hammer Nutrition bottle. Since the 10oz Nathans bottle proved to be too heavy for my Nike shorts I was seeking out an alternative for carrying the concentrated Tailwind. For $3 this seemed like a good test option. I also bought an oscillating fan for the workout room. I'm just generating so much moisture I'm hoping some wind might help alleviate the issues on the super long rides.
G and I played several different Wii games. She beat me in boxing twice and was quite proud of herself. If not for a heroic comeback she would have beaten me in bowling as well.
Lastly, I decided I've got to start really dialing in my nutrition ahead of Disney 2020. So I'm back to watching my diet like a hawk. The goal for this week was a caloric balance of 1700 per day (so eat all I exercise above 1700). After a week I'm back down to 171.5 and would like to see me somewhere on the low end of 160 by the time marathon weekend rolls around. But I'll be wary of doing anything too drastic.
Tuesday
80DO-AAA in 2 sets of 15 cycling through each
1 - Upright Row, Bent over Fly, Frog Sliders, Glute Bridge w/Loop
2 - Push-up, Skull Crusher, Weighted ab sit-up, Quad Ped Heel Press
3 - Bent Over Row, Hammer Curl, Knee Tuck, Fire Hydrant
Cycling: Holt Hill totals over 70 minutes of Tempo intervals spent between 70-80% FTP with intermittent, 3-minute recoveries. RPM at 89. Slipping a bit and need to get that cadence back up.
Wednesday
Morning: Off
Evening Run:
Conditions -
Partly Cloudy, Wind 3mph to 3mph
Start: Temp+Dew = 83°F + 56°F; FL - 83°F
End: Temp+Dew = 83°F + 58°F; FL - 83°F
Nice and easy 40 min run. 4.6 miles in 41 min (8:54 pace) with HR of 144. The strides helped the HR go up some, but still a suprisingly high HR given the effort level. I did 4 uphill strides for about 20 seconds each. Pace wise they were 5:44, 6:05, 5:38, and 5:43 with GAPs of 5:25, 5:54, 5:20, and 5:35. They were fairly consistent.
Thursday
The beginning of the early mid-week mornings. This workout is the first of many that now exceed 60 min prior to work. So I was up at 4am and riding by 4:30 so I could finish in time to prepare for work. This is one of the things that truly separates the Mid-Volume and High-Volume training plans.
Cycling: Mont Gosford is 1.25 hours of Tempo intervals spent between 70-80% FTP with intermittent, 2 to 3-minute recoveries at 55% FTP. RPM at 91.
Evening Run:
Conditions -
Partly Cloudy, Wind 9mph to 9mph
Start: Temp+Dew = 82°F + 62°F; FL - 83°F
End: Temp+Dew = 82°F + 62°F; FL - 83°F
4.4 miles in 40 min (9:06 pace) with HR of 144. This 144 number keeps showing up in a ton of runs. Overall nothing I can remember of substance from this run.
Friday
80DO-Total Body Core in 2 sets of 15 cycling through each
Shoulders: Squat Rotating Press, Lateral Bear Crawl with RL, Spider Loops with RL
Back: Bent over Row, One Hand Renegade Row with RL, Boat Pose Lat Pull with RL
Chest: Push-up Leg lift with RL, Chest Fly with Leg Lift with RL, Side V Loop Kicks with RL
Biceps: Staggered Stance Bicep Curl, C-Curve Crunch w/ weights at 90d, Side Knee Plank Pull with RL
Triceps: Tricep Kickbacks, Single-Arm Extension Loop, Tricep push up
Cycling: Haku is 6x20-second all-out efforts at 200% FTP, each separated by about 5 minutes of active recovery at 65% of FTP. RPM at 96 and new 19 second PR at 495 watts (although I do believe the ERG mode is holding those back some).
Saturday
Finally slept in after what felt like an exhausting week for a recovery week. I believe I got just over 10 hours.
Cycling: Cumberland is a 60-minute sustained segment between 80-85% FTP nestled inside of a 75-minute long workout. RPM at 89. Had to stop twice during this workout which was a bit of a surprise since I was fine on the two longer versions of this workout. I thought during it maybe the intensity was higher, but it wasn't. So after getting more sleep this one was a bit of a shock.
Brick Run (occurred immediately after cycling):
Conditions -
Partly Cloudy, Wind 11mph to 16mph
Start: Temp+Dew = 78°F + 65°F; FL - 79°F
End: Temp+Dew = 79°F + 66°F; FL - 79°F
Transition = 7 min (took a while to get GPS)
Pulled out the Kinvara 8s for this one. We're planning on having a garage sale next weekend. I've got 4 brand new pairs of Kinvara 8s that have just been sitting around since last year's ankle injury. I had attributed the ankle problem to possibly the Kinvaras, but I'm not sure I ever had a definitive reason (maybe that one turn that has since been eliminated). So I decided to break out a pair and give them another chance. Took a few steps and said, yep this is why I loved the Kinvaras. They just feel so fast and great. I really hope there's not an issue with my ankle and them because I'd love to continue to run in them.
I decided to take this 30 min Brick run as a M Tempo effort run. Maybe not a great choice since it did feel somewhat blazing hot out. The three mile splits were 7:32, 7:51, and 8:07. On the surface it would seem like a massive fade, but then you look at GAP and see otherwise: 7:43, 7:44, and 7:45. Looks like at least I've still got that ability to hold a certain effort level fairly consistently. The drawback is admittedly I had to take two walking breaks during the run. I think I let the effort just go a bit too high after the cycling for something that was actually sustainable in my current fitness. I took a 3rd break only because G and Steph wanted to talk to me. Then I kicked it back into high gear for about another 0.4 miles averaging around a 7:30-7:40 pace. As I was coming into the home 0.3 mile stretch I passed G and gang as they were walking back to the house. I heard a voice behind me saying to wait up and G was chasing after. So we ran the last bit home together. All in all 3.7 miles in 30 min (35 with breaks) 8:09 pace and HR of 148.
Sunday
Slept in again for another 9.5 hours.
Morning Run:
Conditions -
Full SUN, Wind 3mph to 3mph
Start: Temp+Dew = 75°F + 70°F; FL - 77°F
End: Temp+Dew = 78°F + 72°F; FL - 77°F
(Originally the climate app populated my Strava with "mostly cloudy" but that's a joke. There wasn't a cloud in the sky and the sun was absolutely brutal.)
6.9 miles in 59 min at 8:37 pace with HR of 145. I really underestimated the conditions today. I could also tell that in the span of that hour the conditions were getting much hotter. So my pace definitely slower over the run, but I feel the effort was mostly consistent.
I tried out the 5oz bottle on this run and stuck in in my back Nike Gyo short pocket. It worked well. It wasn't heavy enough to pull the shorts down and didn't really bother me at all. So I think we've got a winner. Next I'll try actually putting the concentrated Tailwind in it. I've been playing with the numbers to see what my Disney marathon nutrition strategy will be. I think I plan to test the following procedure in the next few long runs:
In 2015 I ran the Lakefront Marathon and took in what I remember being the highest carb/hr rate. It's also one of my best races ever.
I took in 7 E-gels over the 3.75 hr race. So about 74 g carb per hour with 460mg Sodium and 170mg Potassium per hour.
For Disney, I'm going with 17oz SIS Beta to start (10-15 min before running commences), 4 oz of 4 scoops Tailwind Concentrate, and 2 E-Gels. This comes out to 85g carb, 634 mg Sodium, and 197mg Potassium per hour. The other big change to the nutrition strategy is I'm dropping the caffeine. I've got a suspicion that in the last several races I've felt "off" or something didn't feel right. It might have been the caffeine during the races. So I'm going to try these few HMs without caffeiene and decide whether I like racing without it better. We'll see how this strategy feels over the next couple long runs.
80DO-Cardio Flow sort of like stretching. Nice end to the week!
A nice recovery week. Now it's time to kick it into another gear next week. I've got my longest ride ever at 3.75 hrs on Saturday. From here on out it will be all new territory with these long rides. 80DO moves into Phase 2. The running stays mostly the same focusing on easy.
Clear, Wind 8mph to 11mph 
