Week 15: May 20-26, 2013

It's the halfway point in my training plan, and $#!% is about to get real.  I am both terrified and excited about the upcoming "Ironman summer".  These next few weeks will take me a bit off-plan, due to my half marathon next Sunday and then a long weekend trip out east for a lacrosse tournament, but I'm actually looking forward to stepping back a little bit in training as well as letting loose on the race next weekend.  It's been a long time since I've had a good, hard, long run.  And, thankfully, my knee issue from last weekend was a non-issue this week.

I cut the cycling way back this weekend, opting for an easy 2 hour trainer ride instead of a 4 hour road ride.  I'll forgo all cycling next weekend.  Then, the following weekend I'll be back at it with an 80+ mile ride, as a part of a big bicycle tour event.

Monday: off
Tuesday: 6.71 mi run in :58; at 15 min insert 2x6.5mi z4.
2900 yard swim:
500 warm up, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder set: 25, 50,75,100,125,150,200 free on 20sec/25 base, with 25 stroke on :30 in between each one.
50 ez
8x75s alt kick/swim/kick and swim/kick/swim, 2 of each stroke on 1:30
25,50,100 stroke on :30 sec/25 base
Wednesday: 45 min z2 trainer ride, followed by a 3.1 mi transition run (:28)
40 min of strength and core
Thursday: 60 min trainer ride, at 15 min insert 20 min at z4 (175w)
3100 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20
50 ez
6x150s (50 stroke in IM order/100 free) on 2:10
100 ez
50,100,200 (choice,IM,free)200,100,50 (IM,free,choice) on 1:00, 2:00, 3:00
50 ez
5x50s IM order, neg split, on 1:00
Friday: 6.85 mi run in :58, at 45 min insert 7.5 min at z4 <----the best speedwork has felt so far during this training cycle!
3000 yard swim:
2000 yards continuous swim at moderate/race pace effort (:26)
1000 yard pull with paddles at moderate effort
Saturday: 9 mi in 1:21
Sunday: 2 hr z2 trainer ride

Weekly training stats:
Swim: 9000 yards (5.45 mi)
Bike: 3:45 trainer hours
Run: 25.66 miles
Strength: 30 min
Hours: 10:36

Training cycle totals:
Swim: 86,700 yards (52.54 mi)
Bike: 46:20 trainer hours + 300 road miles
Run: 320.32 miles
Hours: 160:35