BlogOctober 9, 2007 Kona Training Week 5 October 1, Monday -Tent, easy 30 minute ride with 3 mile transition run with Marc -3000 easy swimming 4x250, 4x150, 4x100 - all descending, went fairly hard, shoulder is getting stronger! October 2, Tuesay -Tent, Tuesday ride, felt amazing, fixed gear. 2 hours total riding, ran a three mile easy brick, felt great. -Swam a 20 minute Jhonnie lesson then a full masters workout, shoulder is a little better every day. October 3, Wednesday -Track, 8 miles total... 1 mile 5:20, 4 800's holding 2:25, 4x400's at 1:05 pace, then an easy "racepace" mile in 6:30, IM racepace, in theory... -Did my first speed workout in the water, 2000 yards total, feel great! October 4, Thursday -2 hour ride to the towers on my new time trial bike, aero helmet (wasn't too hot) felt great! Even put my new lighter fork on! -Forgot to mention I've been sleeping in the tent the last few nights. -3000 swim, felt awesome but a little shoulder pain. October 5, Friday -Therapy with Nate at Endurance Rehab, with weights, slept in the tent last night. 3000 swim with Marc, swam a fast 400 and everything felt good! My back's actually tightening up a little bit, maybe my back injury was from swimming all along, as weird as that sounds. October 6, Saturday -Tent night, last decent big day before the race. 4000 meter hard masters swim, felt great did 6x300's holding around 3:30 plus... This is ok, much better than I would've expected considering how little I've trained for it. -60 mile bike ride with Jeff and Marc, body feels great -2x5:40 mile transition run followed by two easy miles, I feel slightly beat up but STRONG October 7, Sunday -75 minute ride on the Queen K Highway, I feel awesome, I'm finally here! -40 minute easy transition run, this place is magical! -Swam an easy 2000 at DC then jumped on a plane to Kona. Sorry about how brief this e mail is, one week to go until the race, I don't really feel like sitting around and typing right now, more later! Thanks for reading, Lewis « Back to Blogs |
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