Week 7: March 25-31, 2013

This week was a vast improvement over last week, both in the health of the family and in my training.  Swimming was a little less intense this week, which i think helped give me my running legs back.  For now, anyway.

We were finally able to send the kids to the in-laws for the night Thursday night, so Mark and I planned out a long ride for Friday.  We've both been reading The Feed Zone: Fast and Flavorful Food for Athletes cookbook, which contains recipes for meals and "portables"--homemade energy bars that are meant for eating on the ride or run.  The authors designed and used their recipes with Tour de France cyclists and the recipes contain natural foods with the right balance of carbs, protein, and fat.  I made a batch of their rice, bacon, and cashew bars and we took some with us on our ride.  They were a little bland, but the slightly sweet and salty combo hit the spot at the halfway point and quelled the craving for some solid food in my stomach.  All in all, Friday's ride was a fantastic start to the outdoor riding season...temperatures in the low 50s, the sun was shining, the wind wasn't too bad, and we got to spend 3+ quality hours together, so we were happy campers!

We also made a few friends along the way...

They were very curious, but we weren't sure if they thought we were going to feed them or if they wanted to spit on us.

We finished our "date day" off with dinner at The Rusty Bucket (including a huge helping of bread pudding--the bomb!) and watched some basketball.

Monday: off
Tuesday: 45 min. Z2 trainer spin
3250 yd. swim:
500 sw, 4x50s dr/sw
50 ez
5x100s free on 1:20 w/ paddles
50 ez
5x100s IM on 1:45
50 ez.
4x100s kick on 1:45
50 ez
6x125s: 100 fr/25 stroke, IM order, on 1:50
50 ez
Wednesday: 6.78 mi run, avg HR 145, avg pace 8:59/mi
30 min. strength and core
Thursday: 60 min spin, avg HR135, 130w
2850 yd swim:
500 sw, 4x50s dr/sw
50 ez
3x100s on 1:20 w/ paddles
50 ez
200 time trial on 3:00; did 200 free in 2:27
50 ez
3x100s on 1:20 w/ paddles
50 ez
2x100s time trial on 2:00; 100 free in 1:06, 100 br in 1:28
50 ez
3x100s IM on 1:45
50 ez
4x50s time trial on 1:45
50 ez
3x100s kick on 2:00
Friday: 55 mile ride past Milford Center and back w/ Mark. 3:11 hours
Saturday: 8.25 mi group run in 1:11, avg HR high Z2 (155)
75 min advanced yoga class at Harbor Yoga
Sunday: 5.25 mi run, Z2 (avg HR 143), 47 min

Weekly stats:
Swim: 6100 yds
Bike: 1:45 trainer + 55 miles
Run: 20.28 mi
Strength: 1:45 hrs
Total: 11:45 hours

Training Cycle totals:
Swim: 36,800 yds
Bike: 24:15 hours + 55 miles
Run: 134.88 miles
Time: 69:28 hours