Week #13 - Summary

WEEK # 13   - Total Distance/Time  - (3 Weeks till IMWI)

Swim = 9,520 yds (2.3 hrs)

Bike = 133 miles (7.7 hrs)

Run = 20.25 miles (3.1 hrs)

CrossFit = 2 WODs (1 hr) 

TOTAL =  14.1 Hours    

HUGE WEEK ! This week I did 2 "key" workouts. A 100 mile ride in the hills around Clermont and a 14 mile run (in separate days).  They were both done at an IM race simulation pace.  The combination of this 2 workouts brought my total training time to 14 hours this week, biggest one yet!  I felt pretty good and in control.  

We're down to 21 days until the gun goes off ! Hard to believe it has been almost a year since my 2 crazy friends and co-workers signed up for this event.  I'm very excited! I feel great in all 3 sports and it will be just a matter of putting them together on race day. 


SWIM:
With a few "race pace/race distance" simulation sessions I've gained confidence on it. My goal was to pick a smooth pace where I felt comfortable and efficient to move on to the bike... I think I found it!
A group of us did an OW swim. I was practicing with the wetsuit. I felt good & smooth but it got hot pretty quick.  Also, neck chafing.. Need to load up on bodyglide more...

BIKE:

I did 2 sessions. A Hammerfest route tempo and a Century in Clermont. Felt pretty good. I can't lie though, my legs were tired even after "taking it easy" during the ride. You really can't fool those hills.

RUN:

Did a 14-mile IM suffle run, trying to keep a low HR and good form. It would be great if I can keep this pace during race day!!!  Also, did a few 400m sprints barefoot on a soccer field with a couple tri-geeks. 

WODs:

I did 2 pretty tough WODs... It was a blast !  Front Squats were the strength exercise for this week


IM Foundation:

AGAIN...Thank you ALL for your kind donations.  Every contribution counts....

Help me reach my goal HERE

OW Swim from the NEST
Me, Chris, Brian, Jeff, Heather, Mark

Got my uniform!!!!  Very comfortable and SWEET !