Author Archives: Al

Kona Three Weeks To Go

Posted on September 23, 2019 by Al

Weekly update 9-23-19 First off, the past 9-10 days has me teetering on the edge of overtraining. I took 24 hours “off (4 PM-4PM Fri/Sat), then woke up today/Monday totally fried. NO training at all today, rested so hard, ate, … Continue reading →

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Coach/Athlete Conversation

Posted on September 23, 2019 by Al

From Patrick: Sorry for the delay in responding, I was replying to you this AM and got interrupted,..and in my mind I had answered you. 😢 So…here we go: Your diligence with updates is outstanding. Thank you for them as … Continue reading →

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Kona 2019: Four Weeks To Go

Posted on September 17, 2019 by Al

Weekly Update Sep 9-15 This week turned into a recovery period, mainly from life issues: Monday: Max Effort 4 on Zwift, followed by short weight session. Pick up new mini-camper, which takes up the rest of the day, in preparation … Continue reading →

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Six Weeks To Kona

Posted on September 8, 2019 by Al

Weekly Update, Sept 2-8: 6 weeks to go. Summary: I had a solid week, with good intensity workouts on both bike and run, and good long swim, bike and run. I fell a little short on my run volume goal. … Continue reading →

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8 Weeks To Go – Weekly Update

Posted on August 26, 2019 by Al

Weekly Update (in preparation for coach phone call tomorrow) Last week’s #’s: •Swim – OWS x 2, 6800m, 2 hr 30″ • Bike – Max Effort (75′), SST ) 75′, Recovery (65′) all on Zwift; Social 60′, Long Ride 100 … Continue reading →

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Weekly Update August 18

Posted on August 18, 2019 by Al

(To my Coach) Weekly Update, week of Aug 12-18… First, I start with some anxiety. I’m following all these folks on Strava, on EN Live, watching people do the epic Leadville rides and runs, seeing the final preps for LP … Continue reading →

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USA Triathlon 2019 National Championship

Posted on August 14, 2019 by Al

Race: USA Triathlon Age Group Short Course (“Standard” aka “Olympic”) National Championship Venue: Cleveland along Lake Erie Weather: Air 68F @ start, water 76; 78 F @ finish; 10 mph north (cross, except for the start of the swim) wind … Continue reading →

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Eleven Weeks To Go

Posted on August 12, 2019 by Al

Coach responds: Ok, recapping your great notes above… IM Run Race Lessons – Early miles matter for HR – This is 2x in Kona along Ali’i drive. IM Run Training Lessons – Target is 25 to 28 mpw, which translates … Continue reading →

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Twelve Weeks to Kona

Posted on August 5, 2019 by Al

Weekly Update: Overview – This past week I have felt much better than the previous two weeks, despite a new high TSS. •Less sense of overall fatigue, • improved strength in my weaker leg, • improving sense of capability in … Continue reading →

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More Homework!

Posted on July 30, 2019 by Al

I responded to the Coach’s request for data: While you were writing your note, I was taking a deep-ish dive into the lead up and race data from 4 of my last 5 IMs: Kona 2014, Kona 2015, MD 2016 … Continue reading →

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