So this post comes from the Northern wilds of my Mom's cabin--in the family since 1934!
First up, let me give the final status on July--kinda a half month of IM build:
Swim: 23,700. A very good month. The total for the month is low but most of the volume was packed into the back half of the month. And as you will see below, my swim is spinning into great shape--especially this far out in front of the IM.
Bike: 1043 miles--my 7th straight month with more than 1,000 miles. I have very solid endurance. No problem riding 100 miles. I just need to begin to up the intensity and the period of time I stay locked in aero position. I have the power to do a 5:15 split at IMFL. But I suspect if the race went off tomorrow, I'd need to settle for 5:40 or so--those 25 minutes are important and the hard work here is coming. I have a very deep base to build on!
Run: 102 miles. Very slow. But I'm beginning to climb the endurance hill (at my slow pace).
Time: 97:24. Hey, I'm on it. At least that's clear!
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Ok, I flew to to Minnesota to visit my fam. With the travel, I wanted to focus on 2-3 IM class workouts over the 4 full days here. I've done pretty well given this objective. I did a 17.6 mile run/walk on Friday and today I had my longest swim of my life!
Headline stats: Over 6,000 yards (3.4 miles). I averaged 1:42/100 and went through the IM swim distance in 70 minutes (which would be my second fastest IM swim):
While I'm very encouraged to swim this far--(I'm a long way removed from my bursitis of last year!), I'm even more pleased with the consistency of my 500 yard splits. I was pretty steady all the way through 4,000+ yards and then began to slow a bit--not a worry because I won't have to swim the far.
Competitively, a 70 minute IMFL swim (in salt water) would be great and seems very doable at this stage!
First up, let me give the final status on July--kinda a half month of IM build:
Swim: 23,700. A very good month. The total for the month is low but most of the volume was packed into the back half of the month. And as you will see below, my swim is spinning into great shape--especially this far out in front of the IM.
Bike: 1043 miles--my 7th straight month with more than 1,000 miles. I have very solid endurance. No problem riding 100 miles. I just need to begin to up the intensity and the period of time I stay locked in aero position. I have the power to do a 5:15 split at IMFL. But I suspect if the race went off tomorrow, I'd need to settle for 5:40 or so--those 25 minutes are important and the hard work here is coming. I have a very deep base to build on!
Run: 102 miles. Very slow. But I'm beginning to climb the endurance hill (at my slow pace).
Time: 97:24. Hey, I'm on it. At least that's clear!
-------------
Ok, I flew to to Minnesota to visit my fam. With the travel, I wanted to focus on 2-3 IM class workouts over the 4 full days here. I've done pretty well given this objective. I did a 17.6 mile run/walk on Friday and today I had my longest swim of my life!
Headline stats: Over 6,000 yards (3.4 miles). I averaged 1:42/100 and went through the IM swim distance in 70 minutes (which would be my second fastest IM swim):
Competitively, a 70 minute IMFL swim (in salt water) would be great and seems very doable at this stage!
I also note that my average stroke length was just 1.6 yards. It was probably 1.65 through the 2.4 mile IM distance. If I can build this to 1.75 yards/stroke by the time of the race (which is principally a function of endurance power--not fading in stroke pressure as I get beyond 2500 yards) then a 66 minute swim becomes possible. In 2007 when I last did IMFL, I did a 66 minute swim....
So my bike was a little light (we had some severe storms here) but I hope to get a long ride in tomorrow before i head back East. Here are the last week stats:
Swim: 11.700 yards
Bike: 195 miles
Run/Walk: 22 miles
Time: 22:25
Onward and upward!
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