6/17: Y2W5D6
Outdoor Easy Run
40:00 - 4.14 mi/9:40 pace/137 HR/158 MHR

Last day in the villa, so got up early to get this in. Legs felt heavy so kept it short.

6/19: Y2W6D1
Outdoor Easy Run
40:00 - 4.09 mi/9:47 pace/140 HR/156 MHR

Kind of challenging running in Rome, and the watch GPS was definitely a big buggy, but got it in nonetheless. Heading to Venice today and back home Wednesday.

Seems like an awfully nice backdrop for running!! Safe travels!

Thanks floppy, it was a great trip and I was glad to at least get a little running in. Back home yesterday evening and woke up for this:

6/22: Y2W6D4
Outdoor Easy Run
90:00 - 9.38 mi/9:36 pace/147 HR/162 MHR

I think this is officially my longest ever run, so happy to have been able to keep things relatively under control. Slept until after 5 am, so no real jet lag to speak of coming west, which is normal for me.

6/23: Y2W6D5
A
Outdoor Swim
500m (10x50m/0:45r) - 16:51

B
NG Pullups: +25 x5x2, x4
RFESS: +50 x8x3

C
Bench: wu, 155x8x3
Facepulls: 4x15
Decline Crunch: +5 x8x3

D
Seated Calf: 3x15
HLRs: 3x10

E
Incline Bench: wu, 50s x8x3
DB Pullovers: 65x10x3

F
Leg Extensions: x20, x17
Leg Curl: x18, x15

Given the layoff from swimming and lifting, this went fine enough; happy to get through the swimming, but it got pretty hard at the end. Lifting was obviously quite light, but it felt good to get things back moving for the few weeks I'm going to be back before leaving again.

6/24: Y2W6D6
Trail Easy Run
45:00 - 4.49 mi/10:01 pace/155 HR/172 MHR

Farted around trying to figure out a semi-local trail, had a few stops and starts but ended up doing ~2.7 miles on a trail and the rest on gravel. It was a fun change of pace.

6/25: Y2W6D7
Outdoor Bike Ride
1:14:40 - 18.67 mi/15.0 mph/156 HR/175 MHR

Had some errands to run, so did this around 12:30 pm when it was fairly hot. Been a while since I've pedaled so it was needed.

6/26: Y2W7D1
Track Speed Repeats
6x(1:00 @6:55-7:15 pace/1:00r)
6x(0:30 @5:55-6:15 pace/1:00r)
15' wu and 15' cd (5060 m)

1:00 repeats were between a 6:26 and 7:00 pace and 0:30 repeats were all at 5:45, so a little too fast on all of these; I didn't have my data screen set up correctly, so my pace was per 1600m instead of per mile (given it's a 400m track) and I had to guess a bit. I had to walk the rest intervals after the third 0:30 repeat, but other than that kept it moving. Max HR stayed between 186 and 191 for the 30 second intervals. Hard but good.

6/27: Y2W7D2
A
NG Pullups: x12, x8, x6

B
OHP: wu, 95x8x3
Facepulls: 4x15
Seated Calf: 3x15

C
RDLs: wu, 165x8x3
Pallofs: 3x10

D
DB Bench: wu, 60s x8x3
Back Extensions: +35 x10x2, x8

E
Overhead Rope Tri: x16, x13, x11
DB Hammer Curl: 25s x12x3

F
Leg Extension: x20, x16
Leg Curl: x15, x12

Planned to swim this morning, but didn't realize it's only open early for laps MWF, so I'll go tomorrow. Planning on a run this afternoon if I get home in time.

6/27: Y2W7D2
PM
Outdoor Progression Run
20:00 Easy Run + 10:00 Progression Run @ 7:05-7:25 pace
20:00 - 2.14 mi/9:14 pace/149 HR/160 MHR
10:00 - 1.36 mi/7:21 pace/181 HR/188 MHR
5' wu and 5' cd (1.03 mi)

This was tough; even without accounting for the air quality alert in town today I've been pretty fatigued from training recently. I'm just going to swim tomorrow I think.

6/29: Y2W7D4
Long Easy Run - Treadmill
1:40:00 - 10.53 mi/9:30 pace/149 HR/160 MHR

The air quality here is terrible (thanks Canada), so I did this inside on the treadmill - fine enough. Even though a given speed on the treadmill feels harder than it does outdoors, the HR stayed where I wanted.

oof. Must have been grim running so far on a treadmill. Are you watching tv or Sth?

6/30: Y2W7D5
A
Indoor Swim
600 yds - 18:40 [12x(50 yds/0:45r)]

B
Incline Bench: wu, 135x6x3
Facepulls: 4x15
Decline Crunch: +5 x8x3

C
Seated DB OHP : 40s x8x3
DB Incline Row: 60 x10x3
HLRs: 3x10

D
Single Leg Press: +1pps x8x3
Seated Calf: 3x15

E
Supinated Single Arm Cable Tri: 3x15
Bayesian Curl: 3x15
Lateral Cable Raise: 3x12

F
Leg Ext: x20, x16
Leg Curl: x20, x15

Swim was fine; I'm still pretty inefficient, but I'm just going to try to stretch out the distance between now and August. The lifting session was around RPE 5 at the absolute most, which is good enough for now.

I listened to a podcast, but yeah, it was really boring. The air quality here appears back to normal, so I'll be able to get back outside moving forward.

7/1: Y2W7D6
Trail Run
45:00 - 4.63 mi/9:43 pace/144 HR/171 MHR

Did this in the rain, and it was kind of fun; one steep hill spiked my HR at the end, but kept it reasonable otherwise.

7/22: Y2W7D7
Bike/Run Brick
Outdoor Bike Ride
50:48 - 13.33 mi/15.7 mph/149 HR/172 MHR

Run
20:00 - 2.25 mi/8:54 pace/159 HR/167 MHR

Did this with my buddy; legs felt heavy on the run but we maintained a pretty reasonable pace so pretty k overall.

7/3: Y2W8D1
Goal Pace Run
20:00 - 2.52 mi/7:57 pace/175 HR/179 MHR
15:00 warmup + 15:00 cooldown (3.61 mi)

Today was programmed to be 15 to 20 minutes at a 7:55 to 8:15 pace; HR was a bit higher than I'd have hoped, but happy to have held sub-8:00 for the entire time. Baby steps.

7/4: Y2W8D2
Stride Repeats - Track
10x(0:20 @180-200 cadence/0:45r)
10:00 warmup + 10:00 cooldown (4.7 km)

****ed up my watch for the first stride for the fourth time, so ended up doing my first stride for 0:45 instead of 0:20, but other than this ran it as prescribed. The first four strides were at ~6:00 and the last six were at ~5:25, with the average cadence at 192, so decent enough.

7/6: Y2W8D4
Long Easy Run
1:45:23 - 11.0 mi/9:35 pace/150 HR/169 MHR

Pretty good run today, even though it was pretty hot; HR stayed pretty good until the end.

Managed to keep the train going while on vacation, even though I drank way too much; in addition to 3-4 short (~350 yard) open water swims, I did the following on a pretty hilly course:

7/9: Y2W8D7
Easy Run
45:00 - 4.76 mi/9:28 pace/146 HR/169 MHR

7/11: Y2W9D2
Speed Repeats
3x(5:00 @7:05-7:25 pace/3:00r)
6x(0:30 @6:55-7:15 pace/1:00r)
5:00_1 - 0.70 mi/7:11 pace/165 HR/172 MHR
5:00_2 - 0.70 mi/7:10 pace/177 HR/186 MHR
5:00_3 - 0.68 mi/7:23 pace/179 HR/188 MHR
30:00 total warmup and cooldown

Gassed during the second 5:00 because the last 90 seconds was up the steepest hill, and did 0:30 repeats too fast (~6:00-6:20 for all but the last one), but managed to get through it.

7/12: Y2W9D3
Easy Run
45:00 - 4.82 mi/9:20 pace/144 HR/164 MHR

7/14: Y2W9D5
Progression Run
25:00 - 2.63 mi/9:30 pace/147 HR/162 MHR
10:00 - 1.37 mi/7:19 pace/176 HR/183 MHR
5:00 cooldown - 0.55 mi/9:03 pace

Again, the hill on part of the 10:00 progression block kind of gassed me.

7/15: Y2W9D6
Easy Run
50:00 - 5.38 mi/9:18 pace/142 HR/162 MHR

Getting home tonight, so back to sobriety.

7/16: Y2W9D7
A
500 m breaststroke - 15:11

B
NG Pullups: x12, x8, x6

B
OHP: wu, 95x8x3
Facepulls: 4x15
Seated Calf: 3x15

C
RDLs: wu, 165x8x3
Pallofs: 3x10

D
DB Bench: wu, 60s x8x3
Back Extensions: +35 x9x3

E
Overhead Rope Tri: x15, x12, x10
DB Hammer Curl: 25s x12x3

F
Leg Extension: x20, x16
Leg Curl: x15, x12

Got this in early afternoon-ish; three weeks to the triathlon, so it's time to get a bit more serious and lose a bit of fluff.

7/17: Y2W10D1
Easy Run
50:00 - 5.38 mi/9:17 pace/145 HR/161 MHR

7/17: Y2W10D2
Goal Pace Run
30:00 - 3.76 mi/7:58 pace/172 HR/183 MHR
15' warmup + 15' cooldown - 3.25 mi

20 to 30 minutes at 7:55 to 8:15 pace was programmed, so I was happy to get the full amount.

7/19: Y2W10D3
AM
Outdoor Bike Ride
1:06:46 - 17.34 mi/15.6 mph/147 HR/162 MHR

PM
A
Incline Bench: wu, 135x6x3
Facepulls: 4x15
Decline Crunch: +5 x8x3

B
Seated DB OHP : 40s x10x3
DB Incline Row: 65s x8x3
HLRs: 3x10

C
Single Leg Press: +1pps x8x3
Seated Calf: 3x15

D
Supinated Single Arm Cable Tri: 3x15
Bayesian Curl: 3x15
Lateral Cable Raise: 3x12

E
Leg Ext: x20, x16
Leg Curl: x20, x18

Decent enough bike ride this morning; gym was fine, if unimpressive. Need to get some consistentcy back here.

it's basically impossible without PEDs or multiple training sessions per day to do anything other than tick over/minimise the losses in the weights room when you're fully committed to a cardio training program.

And then if you're capable of feeling OK about those gym sessions despite them negatively comparing to the ones you were doing when you were lifting more often...you have a stronger mind than me.

it's no co-incidence IMO that I'm currently loving my lifting because I'm actually doing it enough to see gains again. (and hating my rowing because I'm not as good at it any more because I'm not doing it as much)

(maybe they should invent a cross fitness protocol/sport that combines lifting with cardio and gymnastics?)