When I last posted, I was deep into a long training weekend in Lake Placid. It was a great trip! Tom enjoyed hanging out and going to the Olympic museum. AdCo and MoCo...I just have to say are the best and I would surely be at a loss without their friendship, support, and humor. On Sat in LP, I rode two loops of the bike course with AdCo (no tempo this day!) and then ran 3 miles. On Sun, I saw the age groupers head out on the swim and then headed out on my long run, 20 miles (mostly on the run course) with about 7 miles in the rain. It was all good except for some blisters and a wicked pissed ITB (which I chaulked up to the cambered roads and cumulative volume...it was much improved the next day).
The last week of July wasn't quite full volume, but definitely was not taper and included a couple of swims, a tempo run, a FTP test, a 2hour:6mile brick, a divided long run (8mi in the a.m. and 7mi in the p.m.), a 77mi:4mi brick, and a strength workout. Squeaked in some ART at the end of the week.
Taper began on Monday this week and I'm pretty sure contains more volume than any week did back when I did my first few sprint triathlons. LOL.
Mon- DOR; ART and massage
Tue- a.m. OWS with hard effort intervals (about 37min total); took bike in for a tune up; p.m. brick: 70 min on the trainer @72% FTP, 1.5mi run
Wed- brick: 30 min on the trainer (20 @65% FTP, 10 @85% FTP), 4mi run
Thu- woke up to find that one of my training metrics was in the "red zone" and coach told me to take the day off, so no 4mi run
So far, so good...