Week 8: April 1-7, 2013

Recovery week #2, coinciding with spring break, meant a little bit of sleeping in this week.  Ahhh!  Ended up spending the week running errands and getting caught up on our Mt. Everest of laundry, playing with CC, and a full day with her at the zoo.  Was also able to go on a quick and easy ride with my friend, Beth, on Friday afternoon.  Beth is buying my old TT bike for her first half ironman later this year, so she wanted to take it out for a spin.  We're finally starting to see some semblance of spring weather, so I was able to get out on a second outdoor ride on Saturday.  I didn't feel the least bit bad for abandoning the computrainer.

Spring!

A cool suspension bridge on Saturday's ride...near Prairie Oaks Metro Park.

Monday: off
Tuesday: 30 min trainer spin
3250 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20 w/ paddles
50 ez
3x300s free on 4:15, holding 1:20/100 pace
50 ez
3x200s free on 3:00, holding 1:20/100 pace
50 ez
3x100s IM on 1:30
50 ez
3x50s choice, sprint, on 1:00
50 ez
Wednesday: 5.25 mi run in :49 min
45 min strength training/core
Thursday: 3000 yd swim:
500 sw, 4x50s dr/sw,
50 ez
3x100s on 1:20 w/ paddles
50 ez
4 x (50 sprint on 1:00 IM order/100 free on 1:45)
50 ez
4 x (50 sprint free on 1:00/100 IM on 2:00)
50 ez
10x 25s fly on :25
100 ez
8x25s on :30, 2 of each stroke
50 ez
Friday: 4 mi run in 37 min
EZ 20 mi ride w/ Beth to Wells Rd. and back, 1:24
Saturday: 40 mi ride to Prairie Oaks Metro Park and back, 2:20
PHIT bootcamp, 60 min.
Sunday: 10.13 mi at Glacier Ridge Metro Park in 1:28, avg HR 158--felt way harder than it should have, but each leg felt like it weighed 100 lbs. after yesterday's double beating.

Weekly totals:
Swim: 6250 yards
Bike: 30 min + 60 miles
Run: 19.38 miles
Strength: 1:45 hours
Total time: 10:54 hours

Training cycle totals:
Swim: 43,050 yards
Bike: 24:45 hours + 115 miles
Run: 154.26 miles
Total time: 80:22 hours

I tried a second "portable" recipe from The Feed Zone cookbook this week: "Waffle Ride Sandwich"
2 c. cooked brown rice
3 eggs, lightly beaten
1 ripe banana
2 T. molasses (I substituted raw honey)
2 T. rice flour or potato flour (I substituted whole wheat flour)
1/2-1 c. milk (I used about 3/4 c. almond milk)

Mix all ingredients in food processor and pour into waffle iron.
It yielded 8 waffles.  I filled my waffle sandwich with a spread of greek yogurt cream cheese and honey and brought it with me on Saturday's ride.  It was delicious...far better than the bacon/rice/cashew bars from last week.  I froze the rest and look forward to taking them on future rides.