STATS:
Swimming: 17,100yds in 4 sessions
Cycling: 276 mi in 5 sessions
Running: 42 mi in 6 sessions
Maintenance: 1 hr
Total: 24.8 hrs
Ave Weight: 164 lbs

GOALS FOR LAST WEEK:
My plan for last week was to continue with building my solid foundation.  My main goal was to get in all of my training and feel good during my key sessions.  On top of that I wanted to do my maintenance routine at least 4 times over the week.

* Continue to be patient and keep everything under LT minus 10 bpm (155 bpm bike & 165 bpm run).
* Continue to focus on nutrition.  Need to drop 2-4 more lbs by Clearwater in November.
* Two strength sessions.
* Swim 20K, Bike 300 mi, Run 42 mi

RECAP:
I didn't quite hit all of my training this week but still got in a decent week for starting the week and ending the week a bit tired.  I hit my run miles and did my maintenance routine 4 times so those were both positive.  On Monday I decided to do an aerobic assessment at LT minus 20 bpm on the run and had my 2nd best assessment ever with a 5:42 mile average at 160 bpm.  The foundation seems like it is all set to go so now I just need to drop in about 4 weeks of race specific intensity and I should be flying by Clearwater.

We spent the weekend in Augusta, GA to coach some athletes and cheer on some friends.  I was on the start list but decided that I was better off to complete my base phase instead of freshen for the race and then spend a week to two weeks recovering.  I'm happy with my decision and am looking forward to Clearwater.  My plan for the weekend was to ride the course twice on Saturday and run the run course once and flip flop on Sunday with one loop of the bike and two of the run.  I ended up feeling pretty terrible on Saturday and was barely pushing the pedals so I decided to call it a day at around 80 miles.  I don't particularly like to train alone so this may have contributed to my early finish as well.  I also decided to scrap the run on Saturday because I felt like I just needed to rest.  On Sunday I rode the course backwards with Dave, Tyler and Seth and felt great for the first hour and then we backed it off once we started to see competitors coming the other way so we could cheer them on.  We got off the bike around the same time that the lead men did so had a quick transition and started my 12 mile run.  I mainly stayed in a small area with a grassy median and got to see a lot of people racing.  It was fun to watch the race unfold and see our athletes do such a great job.  I also got in 2 miles at 5:33 ave in the middle of the run to finish the week.

GOALS FOR NEXT WEEK:
This will be my last week with the endurance focus and then will switch my focus to race pace intensity for the next 4 weeks.  I'll likely drop volume a little to allow for the added intensity to sink in but haven't decided how much to drop yet.  I'll play that by ear.

* Continue to be patient and keep everything under LT minus 10 bpm (155 bpm bike & 165 bpm run).
* Continue to focus on nutrition.  Need to drop 2-4 more lbs by Clearwater in November.
* One strength session.
* Swim 20K, Bike 300 mi, Run 42 mi

KEY SESSIONS:
* Tuesday Bike: 30 mins Steady (LT minus 10 bpm) during the IOS ride.
* Thursday Run: 6 X 60s hill repeats.
* Sunday Run: 2 X 3 miles Steady (LT minus 10-15 bpm) ~5:30-5:40 pace 

THOUGHTS:
I'm starting to feel pretty good in all three sports.  Due to the higher load in my legs it takes me a while to warmup but once the pistons are firing on all cylinders my paces and times are starting to look very promising.