Sunday, September 6th 2009

woke at 3:30 (miki weiss has been staying with me and he has the 70.3 Monaco Ironman today so I got up when he did)
breakfast: strong coffee, toast, blue berries, orange, 2 hard boiled eggs
WEIGHTS: (lifted while Miki was on the bike leg of the race)
(4 x 15) at 75% of max (squats I did 6 sets of 15)
squats (increased weight and squated the most I have so far. I really like the burn I get from squats and I can feel the difference it has on my core and on the bike – I recommend squats)
Chest/bench – I lifted 5 kilo less than normally, but went to near failure on each set of 15. I guess my chest is tired from swimming??
Lat pull down
straight bar lat pull down
reverse leg extentions – I did 5 sets of 20 at a moderate weight
(I did not run after weights and I did not do seated row because Mario texted me to say Miki was in 2nd place so I wanted to go cheer for him)
Miki finished 2nd and had the fastest bike leg of the race. He went from 99th after the swim to 2nd overall after the bike. Very impressive considering he did this race as a training race for Kona. He did a 6 hour ride 2 days ago, but still finished 2nd. Incredible.
Lunch: tuna, brocoli, fruit, berries and one piece of whole wheat toast
BIKE: 2 hours, easy recovery
I rode with Mario and we went into Italy and did an easy, recovery ride. I am so weak on bike that even easy is a challenge. My bike is fitted much better and the TT bars are almost comfortable now.
Dinner: salad, vegetables

Total training today: 3:30
Comments: Great to experience and watch the half ironman race in Monaco. Miki Weiss, a pro – triathelete who a naseba company, ambitionlife sponsors, stayed with me for the week and it was educational to see what he eats and how he prepares for a race. Although he didnt taper for this race, he got 2nd. I look forward to seeing how well he does at Kona. My diet is going well, and surely I will be down to 85 kilo by my race day (dec. 6th)