Bike Tabata and Circuit

So close to raceday, I really want to stick to the plan, as is. However, work issues today and more specifically tomorrow, required me to flip Thursday/Wed plan.
Today was:

WOD#1: Tabata bike (:20 on, :10 off - 32x = 15:50 in time). Got to say, this is one of my favorites. Did this on my trainer - I was completely soaked. Total mileage was:

WOD#2: 400m run, 30 stepups each leg (sub for boxjumps), 30 wallball shots 10#) - 4x thru for time: 21:26 and again, drenched. This was hard and all I kept thinking is that today I work hard and my HR soars come raceday, it feels a bit easier :)

Kind of strange to also be in 'raceday' month - excited, nervous, happy, focused, all emotions running wild. It is all good.

Deadlifts (and a 'test' bike)

Scheduled WOD: 1-1-1-1-1-1-1 deadlifts: 95, 105, 115, 115, 125, 125, 135

I did a quick 5.25 mile 'around my block' bike ride to test my new fit settings and also begin to move away from being a 'masher'. First, my cadence avg was 87 :) and in turn my avg speed was 15.8. While I did not have any sharp pain once I got aero, my back was not completely at ease either. But I am thinking it is about training my body to remember the position. I will keep riding away and the 60k for Saturday should be a good measurement.

Anyone else get a pit

in their stomach when the 2010 Ford Ironman Lake Placid Registration Confirmation email came through?

Short Circuit

Ha, no, I haven't blown my fuse :)

21-15-9 of KB swings, situps, squats. Total time 4:17 and I almost hit my dogs w/the KB several times. Don't know why they insist on standing right in front or right behind me.

Swim 4x400s

I went to my lake and did this interval in the open water. I estimated the 400 distance by just swimming 4 minutes and then turning around. The current was stronger one way, so my first 400 was longer than 8. All times were a bit weird as I am sure my distances were as well. I would estimate I swam more than 400 each time, but really don't care all that much. It is great to lake swim vs. pool swim any time you can. So given the distances were probably not accurate, times would be equally off, but they were: 8:48, 8:13, 8:06, 7:56 - probably went too long on the first one. I felt good in the water, and focused on the pulling and bilateral breathing - again, HR was lower than I thought it would be or expected it to be since I was targeting 80% - came in between 130-137.

My legs are feeling those backsquats from yesterday - all good.
The swim really is bothering my lower back - but PT, Massage this week will help.

40K TT Bike, Swim and Circuit

I met Dan at the bike shop this morning and we took off from there. He watched me ride, asked me a bunch of questions, as a result, I had alot of comments about what I was feeling that I hadn't thought of or paid attention to before. About 7.5 miles into the ride, we got to the Old Wethersfield Town Green - he too the allen wrench and made adjustments to the stem, aerobars and seat. Then I rode aero 4 times and he video taped each one. He made one further adjustment to the seat and then taped me 3 more times. We then rode back to the shop and talked about pelvis and back position in aero and up and also talked about cadence. So learned a few things and will be focused on my back/pelvis postions and also cadence for the weeks leading up to race. I should be able to make significant improvement in that time and may just have to do a few extra rides - nothing too long to screw up the training.

Rode a total of 16 miles and decided that since I had cumulative back/shoulder pain from last week and this week with the old bike fit, that was it for today for my bike. I will give myself a rest from the bike and with my massage on Monday, back should be good to go for a real bike test on Tuesday.

WOD#2: 600yd swim. I conducted an experiment. I used my gloves for the first 12 lengths to ensure my elbow was high. Time was 6:20 and avg HR was 127. Took a few seconds to get gloves off and then did second 12 w/out gloves. Time was 6:20, Avg HR was 130. Both times I felt like I was working much harder than my HR indicated.

WOD#3: Backsquats @70 weight - 21 reps, 500 row, 15 reps, 500 row, 9 reps, 500 row. I have used 95# in the past, but now I konw who goes to the Y Gym at 3:30 on a Saturday afternoon in great weather - asshole young punks. I could not get in to use the squat rack - the guy said NO he wasn't done and then proceed to do just bicep curls. So, not optimal, but I had no choice to use the Smith machine and I went up to 115# and it may have been better for my back. In any event, the legs felt the squats. Total time - 11:01 included the back and forth time

Tomorrow I will do my 4x400 swim in my lake and enjoy the day outside.

Interval Bike and Circuit

WOD#1: AMRAP in 20 min - 5 burpees, 10 pushups, 400m run (like Christina, I could not get inside to the gym, so ran instead of rowed). I completed .02 shy of 7 complete rounds - this one kicked my butt.

WOD#2: Bike interval 1, 2 miles up to 5 and back down w/rest.
1 - 3:43 (16.1 mph)
2 - 6:33 (18.3)
3 - 9:49 (18.3)
4 - 13:42 (17.5)
5 - 17:28 (17.2)
4 - 13:51 (17.3)
3 - 10:42 (16.8)
2 - 7:09 (16.8)
1 - 3:29 (17.2)

Today's bike was pretty much rollers, no major climbs, no major decents. Hopefully last ride I do in severe agony as my bike fit will be addressed and hopefully resolved tomorrow.