long time without an update...

been busy and training...so no updates, here is a quick rundown.
past weekend was solid. a 90 mile / 8 mile brick on Sat, all at goal IM pace +, then Sunday went to the Damariscotta TT. Felt good, got second only after somebody protested his time...no biggie. still a solid ride. Proceeded to ride home for a good volume day to boot!
Mon: off (went to Boston for work)
Tues: swim/run in the AM, some HIM intervals on the bike in the PM
Wed: big run for the week, ran the last 6 at low IM - HIM pace, felt good.
Thursday: swim/run in the AM, easy couple hours on the bike in the PM

This weekend is a biggie...
Race Simulation day Sat (probably 8 hours worth!)
Sunday will be a 6/60/6 combo (the 666, as it is as hard the devil)!

the last few days, Wed-Fri

Wed: ran an easy 18 miles in the AM, hilly route, kept HR sub 150BPM and ~8 min pace.
PM: 1:30 easy spin to loosen up.

Thurs: swim 3500 yards, mixed pace set.
PM: rode 3 hours steady on the tri bike.

Fri: TIRED! aborted my long swim at ~2000 yards and getting a massage. Gotta listen to the body sometimes!

www pbmcoaching dot com

Tues 5/16

solid swim today. felt ok, ~4000 yards with some longer sets and a few pull sets. then ran 5 miles easy at 7:30 pace. This afternoon, I will bang out some IM efforts on the trainer then run another 5. Big run week.

on another note...back on antibiotics. this time for a broken tooth! I need to get extracted!

the week of May 7-14th

well no illnesses to report!!!
After the Ironbear, I cruised a few hours Sunday then started to hit it hard Monday. This week was more of a intensity focus, dropped the volume a bit (~17 hours) and added a tempo finish to my long run and a set of threshold efforts on the bike. 2x15min at ~290w. Felt strong. Some solid swim sets too, ~16,000 yards.

Finished the week with a 108/4 brick. Felt very comfortable on the run. So the pace and nutrition must have been good (I love coke!)

To the dentist today to get my tooth fixed I hope...I have to admit, I am scared s&^$less of dentist!

a couple of days and a race

so friday I did a short swim ~1200 yards with a few hard efforts. Then came home and road the TT bike for an hour with some efforts near 300w to open up for Sat.

Sat was the big Ironbear Sprint here in town...Brunswick Worlds. Had an OK race, fair swim, great T1 (passed 5 people, what are you doing in transition?), led on the bike mixing the pace with Mike C and Chris B, then Mike pulled away on the bike a bit. I was second into T2, had a quick change, then out to get dusted by Mike on the run. Second overall, 1st in AG. Not too bad considering I am only doing longer, slower stuff.

A good week all in all, ~47 miles of running which is good!
train hard folks.

pbmcoaching dot com

...back in the game

so I am feeling better on the antibiotics. Back to some solid training. Some volume this week (~22 hours) then some intensity next week.
Monday was a long swim only...tired.
Tuesday: long swim (4000 yards) then a 5mile run.
PM was a trainer set with some sustained HIM efforts, then another 4 mile run.

Wed: was a 3000 yard swim (which I was a bit banged up after) then in the PM was a long run of 17 miles. This was done pretty easy as I am a bit tired.

Thursday: 4 mile easy run in the am.
2.5 hour easy ride in the PM...then a massage!

Friday and Sat the 28th and 29th of april

So the diagnosis was sinus infection. Back on antibiotics again. Amzing though, I felt better within 10 hours of being on them.

Did and easy short swim and short run Friday AM.
PM: did a 2 hour ride on the tt bike with 40min at goal IM pace.

Sat: sort of turned into a big day...with out trying.
Wakeup, run 20min easy. Eat breakfast. Ride ~100 miles in 5:45 (very Hilly raymond loop), get off and run 30min easy.
All was good, except I ate some solid food near the end of the bike and wanted to hurl on the run.:}

pbmcoaching dot com

still sick..4/27

took it off today. going to the doc this afternoon.

Wed the 26th of April

a little better today. Took Tues off completly.
Did a easy set in the pool this am of ~2800 yards...felt like 6000! Then a REALLY slow run (not gonna even say what the pace was:})

Might go ride easy this PM...gotta do a self check and make a call.

Happy Bday pops...

pbmcoaching dot com

Sat 4/22

another bad day...woke up with a sore throat and headache...cold? This would be like #5 since Dec. Shit.

So i kitted up to ride 112 on the tri bike. never felt right. Got about 45 miles from home...and thought i was going to fall over. Had to call for a ride.

Now I need to sleep and get over this asap.
Shit.

pbmcoaching dot com

friday 4/21...tired

no mojo today. went to the pool for my big swim and bagged it 400 yards into it. A day off is good now as next week is solid. run focus.

big ride tomorrow I hope...

www.pbmcoaching.com

4/18 and 4/19

enjoying the "down" week a bit. still training but easing off on intensity and volume.
Tues: easy tech swim and a short run in the AM
some FTP and HIM steady state intervals on the TT bike in the PM

Wed: had a good swim going, was about 2800 in when the Y power went out...go run 45min easy instead.
PM: off

www.pbmcoaching.com

Monday the 17th of April

a bit of an unload week for me. It is funny, I know so many people who train for long distance racing, but never let their body "absorb" any of the training...I don't mean a 3 hour training week, but actually backing off the throttle a bit. I will still "train" this week, and even 1-2 quality sessions, but otherwise I am backing off the frequency/volume and intensity all ~35-40%.

Today was a moderate swim of 3500scy with some short reps (1oo's, 75's, 50's and 25's). Did not have my "A" game so I must be tired...

train smart.
www.pbmcoaching.com

this week..

sorry for the delay. busy with work/family/training.
Big week;
20K swimming
a lot of biking (some good TSS points)
and pretty solid run week too. Although my long run got hosed by some rain so I split it up...does that count?

Unload week upcoming. Make sure to take advantage of it!
Train smart y'all.

4/6 and 4/7

Thurs the 6th was a 2:05 long run. Steady ~7:40 pace. Felt good throughout. Was a bit cold as I did not wear enough. PM was a 1 hour "stupid slow" recovery ride.

Friday the 7th: busy day with client meetings, and a drive to Boston. Only workout was a 5100 yard swim with a 10x100 on 1:30 and a 8 x 300 mainset.

4/5/2006

AM: swim. 3700scy, main set was 15x100 descending 1-5, 6-10 and 11-15 from ~1:23 to 1:14 on 1:45.
Then a short 20min "jog"

PM: 2:15 ride. With a pretty solid set of 2x12min at .9 of FTP, spin 15min (to get to a better road) then 45min continual at IM watts in the aero position. 30min t-run to wrap it up.

Monday and Tuesday 4/3 and 4/4

Monday:
AM: swim ~3800 yards, mixed pace. Nothing to brutal.
PM: 2 hour bike with 4x20min at HIM watts + 10. Steady, very comfortable. Then an easy 25min t-run.

Tuesday: a bit of unload day (good as the weather sucks!):
AM: very easy swim, was tired for sure. Total was ~2700 yards...slow.
PM: might be 45min "spin" on the trainer, but a nap will happen for sure!

train smart. www.pbmcoaching.com

Kurt's multisport blog

still fighting a bug...but 16 weeks to Placid!

AM: 70min run with a 25min block at near HIM race -:20sec per mile

PM: 3000 yard fairly swim. Main set was 3x500 off at 7:00.

Kurt's multisport blog

3/31/2006

AM: swim 4000scy. the meat of the main set was:
200steady
8x25 all out
200 steady
4x50 all out
200 steady
2x100 all out
rest 1:00
200 ALL OUT

PM: 1:45 easy/steady ride on the tri bike. should have been easier, but a few folks picked up the pace.


Sat 4/1:
Group road ride with some hard work pulling back breaks. Was to go 3 hours, but a rain storm forced me back in 2.

PM: 30min easy run (fighting a stomach bug)

3/30/3006

AM: long run. 1:50 total at ~7:35 pace. Not sure of distance as I hit a few trails and whatnot. Felt good, but got a nasty blister.

PM: 1:00 recovery spin to coffee shop...my favorite workout.