Week 17: June 3 - June 9, 2013

This week was my biggest training week yet, with almost 14 hours and big Saturday & Sunday bricks. Saturday's ride was a bike tour...my first group ride.  Met some pretty cool triathletes and had a great time.  Huge kudos to Mark for handling the home front while I took off for 6 hours.

London Strawberry Festival Bike Tour

Monday: off
Tuesday: 3000 yd swim, followed by an easy hour spin on the trainer; quads were still pretty sore from Sunday's race.
Wednesday: Brick: easy 45 min trainer ride, followed by a 2.7 mi transition run.  30 min of upper body and core strength later in the day.
Thursday: 2800 yard swim:
500 sw, 5x50s dr/sw
5x100s free on 1:30 desc
50 ez
2x (200 free n/s on 2:50, 4x50s IM on 1:00)
50 ez
4x150s on 2:30: 50 stroke IM order/50 kick IM order/50 free hard
50 ez
Easy 20 mile ride to Plain City and back
Friday: 2800 yard swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (200, 100, 50). All on 1:30/100 base with first half hard, second half easy. Set #1 free, #2 paddles, #3 IM. 50 ez after each set.
5x100s kick on 1:45
Highbanks group trail run: 6.35 mi (1:06)
Saturday: Bike-Run-Bike brick: 60.5 mi of the London Strawberry Festival bike tour, followed by a 4 mi run in 30:46, followed by another 20 mi ride on the tour route.
Sunday: Brick: easy 18.4 mile ride to Watkins Rd and back (1:06), followed by a 9 mi run up Dublin Rd and back (1:19)

Weekly training stats:
Swim: 8600 yards
Bike: 1:45 on the trainer + 118 miles
Run: 22.06
Strength: 30 min
Hours: 13:52

Training cycle totals:
Swim: 98,300 yards (59.57 mi)
Bike: 58:35 trainer hours (est. 990 miles) + 418 road miles
Run: 363.54 miles
Hours: 179:47