Week 12: April 29-May 5, 2013

My biggest training week yet...although it scares me that it's only a little more than half of what's to come during the peak weeks.  Almost 13 hours went down in the books this week, including my longest outdoor ride this year.  My saint husband got my bike off the trainer and all ready to go, and I loved every minute of Sunday's solo 60 miler.
I also verbally committed this week to running a marathon in November (the Monumental Marathon in Indianapolis) with one of my running friends.  We will both run this race 8 weeks post-triathlon (post-Ironman for me and post-Rev3 half ironman for her), but after getting feedback from several friends who've completed multiple IM events and then ran marathons, I'm hopeful that I'll be recovered and back in top shape by marathon day...or at least in shape enough to go sub-3:39:59 :).

Monday: off
Tuesday: 5.25 mi run in 45 min, z2 @ 10 min insert 5 min z4
3150 yd swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20
50 ez
8x125s on 2:00, 50stroke/75 free
50 ez
5x (100IM on 1:40/2x50s kick on 1:00)
Wednesday: 45 min z2 trainer ride, followed by 20 min 2.35 mi z2 run
45 min of strength and core in the evening
Thursday: 60 min z2 trainer ride, at 10 min insert 5 min @ z4
2800 yd swim:
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
4x150s free on 2:15, moderate effort
50 ez
4x100s IM on 1:40, mod. effort
50 ez
4x50s choice on 1:00, moderately-hard effort
50 ez
3x100s on 3:00, all-out effort
50 ez
Friday: 6.5 mi run in 55 min. At 10 min and again at 35 min insert 5 min @ z4
Swim: I completely forgot to log this workout and can't remember what we did.  It would've been about an hour, probably 3000 yards.
Saturday: 12 mi run in 1:50 at the butt crack of dawn.  Was supposed to do a 30 min spin beforehand, but didn't have time due to lax tournament.
Sunday: 60 mi ride from Dublin to Prospect and back. 3:35.

Weekly totals:
Swim: 8950 yds
Bike: 1:45 hours + 60 miles
Run: 26.1 mi
Strength: 45 min
Hours: 13:45

Training cycle totals:
Swim: 67,400 yds (40.85 miles)
Bike: 38:34 hours + 175 miles
Run: 244.48 miles
Hours: 125:40