Bike - Hill repeats

Today I didn't do any crossfit. I'm getting ready for a sprint triathlon this coming weekend in South Beach so I'm "kind of" taking it easy this week. Plus my lady Lisa is in town visiting her brother (and me) so crossfit can wait a few days.

Ok back to the workout that I did today. I took the crossfit endurance workout and made some of my own modifications. I really don't think I'm putting enough time on my body to be competitive in an ironman event. The key word here is competitive!! I do think that if you want to complete an ironman you can do it with nothing other than crossfit and crossfit endurance. However you'll have to do the bike at 16 mph and the run at a 10 minute pace. That is just my opinion after doing two half marathons and a full marathon doing nothing but crossfit and crossfit endurance. Even thought I PR'd each half marathon I was lacking energy and strength in the final few miles. So once again I'm going to be making some modification to my program over the next few weeks.

The crossfit endurance workout today was 12 x 20 second sprints with 2 minute recovery.
Here is the first workout modification. I rode 5 miles spinning at 100 RPM to a bridge that goes over the inter-coastal waterway. I then did 12 hill repeats over that bridge at best possible pace with 30 second recovery. I then returned to my hotel covering the same 5 miles spinning at 100 RPM. Total time today was 1 hour with 17 miles covered.

Remember that my goal is not to just finish Ironman Louisville, but I want to be competitive.

Have a nice day friends!