As planned, this week I went off-plan due to our family traveling to Maryland for Nate's lacrosse tournament. I just love watching him play a sport that he is so passionate about, and his team played really well against some tough competition, so it was worth the missed training. I had to skip the weekend long ride and moved up the following week's Monday rest day to Sunday, as we were on the go from sun up to sun down that day. I tried to mix the week up a bit with a yoga class on Friday before we left town. I haven't been to yoga in over 3 months and my yoga muscles sure let me hear all about it afterwards. My hamstrings, which are usually sore from an intense yoga session, weren't too bad, but my shoulders were so sore that I had difficulty swinging my arms on the weekend runs. I desperately wish I had time to go to yoga class more frequently--and definitely will get back into it after IM training--but I know that it's stupid for me to go once in a blue moon during training and then pay for it with sore shoulders for a week afterwards.
Although we had a blast in Maryland, we were all ready to sleep in our own beds and eat our own home-cooked food. Back to the plan next week, which hopefully will include my first century ride.
Monday: off
Tuesday: 2900 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
Ladder set:
300 w/ paddles on 4:30, 4x50s non-free on 1:00
50 ez
200 as 8x25s non-free on :30
50 ez
100 w/ paddles on 1:30, 4x50s non-free on 1:00
50 ez
8x75s on 1:20, alt IM and free
50 ez
7.64 mi run (1:09), at 10 min insert 3x6 min z4 w/ 1 min recoveries.
Wednesday: 40 mi z2 ride (2:20)
40 min of strength and core
Thursday: 3000 yd swim:
400 warm up, 5x50s dr/sw
6x50s w/ paddles on :40
50 ez
25/50/75/100/100/75/50/25 free on :20 sec/25 base, with 25 fly on :30 in between
50 ez
25/50/75/100/100/75/50/25 free on :20 sec/25 base, with 25 alt. back/breast on :30 in between
50 ez
8x50s kick alt. back/breast on 1:00
100 ez
20 mi z2 ride out to Plain City and back (1:10)
Friday: 60 min power yoga class before the drive to MD
Saturday: 6 mi run (:53) from the hotel
Sunday: off due to tournament
Weekly totals:
Swim: 5900 yards
Bike: 60 miles
Run: 14.64 mi
Strength: 1:40 (including yoga)
Hours: 9:12
Training cycle totals:
Swim: 104,200 yards (63.15 mi)
Bike: 58:35 trainer hours (est. 990 miles) + 478 road miles
Run: 378.18 miles
Hours: 189
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