10 Day Cram Training for Cali 70.3

So, CA 70.3 is just ten days away (March 27th). My training never got going as planned; work, work, and rainy week ends, and oh ya that plantar faciiatis issue. Work has finally let up and my plantar issue is feeling pretty good on my short runs.

Goal:
Finish time of 5:36 to 5:44 (previous best on this course is 5:03, never had a good race here)

Following is my planned “10 day cram”:
Day 1: Wed 17th – Bike 65 (Road bike)    done,  4:21   3900 ft climbing
Day 2: Thr 18th  –  Bike 30, run 6 done, bike 42 miles 3:05
Day 3: Fri 19th   –  Swim 30 min, Run 6   done,  run 8.64 miles   done, swim-Drills
Day 4: Sat 20th  –   Rest or Sprint TCSD Club race   done, race 1:22 and change
Day 5: Sun 21st   –  Swim, 30 min, CompuTrainer 1hr (Road bike) Rest day, Foot issue, barley walking
Day 6: Mon 22nd – Bike 65 miles  (TT set up) 10 miles on CompuTrainer
Day 7: Tue 23rd  –  Run 8 6 miles on CompuTrainer
Day 8: Wed 24th  – Swim 30 min Bike 25 miles (TT set up)   done- TT bike 61 miles 4:15
Day 9: Thr 25th  –  Run 8 Pool swim 40 minutes of drills
Day 10: Fri 26th –  Swim 30 min Recumbent stationary bike 15 minutes, hotel pool/jacuzzi15 minutes
Sat 27th  –   Race Day!

Keys to Finishing:
Maintain even tempo (keep wattage to 138-145). Hydrate often and take in plenty calories to maintain effort.

Prediction:
Swim: 0:38 (5 minutes slower than typical time)
Bike:  3:12  (18 minutes slower than typical… it’s a touch course)
Run:  1:46 (14 minute slower than typical)
That makes a time of  5:36, but I really hoping for a finish time of 5:24.

Watch for my race report and see how close I finish my prediction.

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