A solid week of training, although I woke up this morning (Monday) with a tender right achilles. It's been feeling tweakish here and there during runs, usually subsiding after the first few minutes, but this is the first time it's hurt waking up and just going about my daily business. I'll be watching it and babying it and backing off as needed to be sure it doesn't turn into something major.
Monday: off
Tuesday: 3200 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (3x100s/50 ez; 1st 3 on 1:30 desc, 2nd 3 on 1:40 desc to all-out effort, 3rd 3 IM on 1:50, desc)
6x (75 IM on 1:20/25 choice on :30)
50 ez
4x50s kick on 1:00
100 ez
8.4 mile run (1:15); at 10 min, insert 3x6 @z4 w/ 3 min recoveries
Wednesday: 32 miles of CR-10 & CR-5 bike hill repeats w/ Ann (2:20)
Follwed by a 3.7 mi brick run (:31)
Thursday: 3200 yd OWS at Alum Creek w/ Beth
60 minute trainer ride; at 15 min, insert 15 min @z4.
Friday: 2150 yd swim:
500 warm up, 4x50s dr/sw IM order on 1:00
3x100s on 1:20, desc
50 ez
500 kick alt dolphin/flutter
500 Ironman race-pace effort (6:47)
100 ez
10.2 mi run (1:30); at 1 hr, insert 15 min @z4.
Saturday: Informal running group "half trail marathon" at Highbanks Metro Park...I started early to get extra in. 15.1 mi in 2:25
Sunday: 80.55 mi ride in BFE Crawford, Marion, & Morrow counties with Mark...included lots of dead-end roads and some dirt & gravel when we ran out of paved road. Not fun.
Followed by a 5 mi transition run (:44)
Weekly stats:
Swim: 8550 yards (5.18 miles)
Bike: 60 min on the trainer (approx 17 miles) +112.55 road miles
Run: 42.4 miles
Strength: ain't nobody got time for that
Hours: 17:20
Training cycle totals:
Swim: 148,700 yards (90.12miles)
Bike: 65:13 trainer hours (approx 1105 miles) + 1170.32 road miles
Run: 585.13
Hours: 290:15
Monday, July 29, 2013
Monday, July 22, 2013
Week 23: July 15-21, 2013
Someone on my IMWI facebook group page posted that there are 50 days until race day. OMG. Hard to believe that there are only 4 more weeks of real intense work until taper starts. I almost hate to say it out loud for fear of jinxing myself, but I am surprised at how well my body seems to be adapting to and recovering from the work load. Just when I think I've completely beaten my legs down (i.e. bike hill repeats shown below, from Thursday), my body shocks me the next morning by giving me surprisingly fresh-feeling legs on a run. Not that I'm running particularly fast (or riding fast at all), but race day is not going to be about going fast but about enduring for the long haul. Physically, I think I'm almost there...and mentally, I'm still working on it. Although I'm actually enjoying 17+ hours of swimming, biking, and running each week, I'm still intimidated about putting it all together on race day.
County Road 10 hill bike repeats with Mark, from Thursday:
Sunday brought my first ever 100 miler...finally! I met up with a new triathlon friend, who is training for IMLou, for repeats up and down a 12 mile stretch of road that is non-stop rolling hills with one decently long, small-ring climb. Great practice for the courses in both Madison and Louisville. The last time I rode this route (only 82 miles that time), my legs were completely shot afterwards. As in "how on earth am I going to run after a ride like this on race day" shot. So needless to say, I was anxious going into Sunday's ride. I felt great starting in, but kept waiting for the fatigue to set in...surprisingly, it never did. The 30-minute brick run afterwards felt great, too, like I could've kept on going. I think the driving-all-over-Ohio-to-find-the-biggest-hills-to-ride training strategy is starting to pay off. The total climbing on this route was 5818 ft, which is just over the elevation gain of Wisconsin. This one was a huge confidence booster.
For future reference: on Sunday's ride, I drank 136 oz of Osmo (4x24oz bottles & 2x20oz bottles) plus 1 Clif bar, 1 Bonk Breaker bar, 1 Larabar Uber. During race, will probably plan on drinking at least another 20-40 oz of water, depending on how hot it is and eating several bananas as well. Temperature today started out in the mid-70s and ended in the mid-80s. Also took slushy 16oz hand-held bottle of Perform on the run and drank it all. No headache later in the day. Legs feel tired but not sore the day after.
Monday: off
Tuesday: 2250 yd swim:
200 warm up
3x100s on 1:20, desc
50 ez
4x100s on 1:15 w/ paddles
100 ez
4x100s on 1:30, desc
100 ez
4x100s IM on 1:45
100 ez
200 cool down
8.2 mi run immediately following swim (1:15)
9 miles worth of Emerald Parkway hill repeats w/ Ann later in the day (with a 103 degree heat index...ugg!)
Wednesday: 30 min z2 trainer ride, followed by a 3200 yd swim with Beth:
500 sw, 4x50 dr/sw
3x100s on 1:20
50 ez
5x200s free on 2:50
5x100s free w/ paddles on 1:30, hold 1:15-1:20
500 kick alt dolphin/free
200 cool down
Thursday: 3600 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (150 on 2:15/50 kick on 1:00/4x25s stroke sprint on :30). 150s as 50 stroke/100 free
50 ez
Repeat same set above w/ different stroke
4x (75 IM order on 1:20/50 kick on 1:00/25 sprint on :30)
50 ez
30 miles of bike hill repeats on CR-10 in Zanesfield...almost 2400 ft of climbing.
Friday: 45 min z1 trainer ride, followed by a 13.1 mi long run (2:00). Was already 85* and 95% humidity at 6am. Drank Perform the whole time and it agreed with my stomach. Other than the heat, my body felt pretty good.
Saturday: 7 mi z2 run (1:03)
Sunday: 100.02mi ride from New Albany to Sportsmans Club Rd (repeats) and back with David (6:30)...5818 ft of climbing, followed by a 30 min transition run (3.4 mi)
Weekly stats:
Swim: 9050 yards (5.48mi)
Bike: 1:15 trainer hours + 139.02 road miles
Run: 31.7 mi
Strength: did some sets of push-ups, a little bit of core, and myrtl but that's about it.
Hours: 18:35
Training cycle totals:
Swim: 140,150 yards (84.93 mi)
Bike: 64:13 trainer hours (est. 1088 mi) + 1057.77 road miles
Run: 542.73 mi
Hours: 272:55
County Road 10 hill bike repeats with Mark, from Thursday:
 |
| 2300+ ft of climbing over 30 miles |
Sunday brought my first ever 100 miler...finally! I met up with a new triathlon friend, who is training for IMLou, for repeats up and down a 12 mile stretch of road that is non-stop rolling hills with one decently long, small-ring climb. Great practice for the courses in both Madison and Louisville. The last time I rode this route (only 82 miles that time), my legs were completely shot afterwards. As in "how on earth am I going to run after a ride like this on race day" shot. So needless to say, I was anxious going into Sunday's ride. I felt great starting in, but kept waiting for the fatigue to set in...surprisingly, it never did. The 30-minute brick run afterwards felt great, too, like I could've kept on going. I think the driving-all-over-Ohio-to-find-the-biggest-hills-to-ride training strategy is starting to pay off. The total climbing on this route was 5818 ft, which is just over the elevation gain of Wisconsin. This one was a huge confidence booster.
For future reference: on Sunday's ride, I drank 136 oz of Osmo (4x24oz bottles & 2x20oz bottles) plus 1 Clif bar, 1 Bonk Breaker bar, 1 Larabar Uber. During race, will probably plan on drinking at least another 20-40 oz of water, depending on how hot it is and eating several bananas as well. Temperature today started out in the mid-70s and ended in the mid-80s. Also took slushy 16oz hand-held bottle of Perform on the run and drank it all. No headache later in the day. Legs feel tired but not sore the day after.
Monday: off
Tuesday: 2250 yd swim:
200 warm up
3x100s on 1:20, desc
50 ez
4x100s on 1:15 w/ paddles
100 ez
4x100s on 1:30, desc
100 ez
4x100s IM on 1:45
100 ez
200 cool down
8.2 mi run immediately following swim (1:15)
9 miles worth of Emerald Parkway hill repeats w/ Ann later in the day (with a 103 degree heat index...ugg!)
Wednesday: 30 min z2 trainer ride, followed by a 3200 yd swim with Beth:
500 sw, 4x50 dr/sw
3x100s on 1:20
50 ez
5x200s free on 2:50
5x100s free w/ paddles on 1:30, hold 1:15-1:20
500 kick alt dolphin/free
200 cool down
Thursday: 3600 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (150 on 2:15/50 kick on 1:00/4x25s stroke sprint on :30). 150s as 50 stroke/100 free
50 ez
Repeat same set above w/ different stroke
4x (75 IM order on 1:20/50 kick on 1:00/25 sprint on :30)
50 ez
30 miles of bike hill repeats on CR-10 in Zanesfield...almost 2400 ft of climbing.
Friday: 45 min z1 trainer ride, followed by a 13.1 mi long run (2:00). Was already 85* and 95% humidity at 6am. Drank Perform the whole time and it agreed with my stomach. Other than the heat, my body felt pretty good.
Saturday: 7 mi z2 run (1:03)
Sunday: 100.02mi ride from New Albany to Sportsmans Club Rd (repeats) and back with David (6:30)...5818 ft of climbing, followed by a 30 min transition run (3.4 mi)
Weekly stats:
Swim: 9050 yards (5.48mi)
Bike: 1:15 trainer hours + 139.02 road miles
Run: 31.7 mi
Strength: did some sets of push-ups, a little bit of core, and myrtl but that's about it.
Hours: 18:35
Training cycle totals:
Swim: 140,150 yards (84.93 mi)
Bike: 64:13 trainer hours (est. 1088 mi) + 1057.77 road miles
Run: 542.73 mi
Hours: 272:55
Tuesday, July 16, 2013
Week 22: July 8-14, 2013
I changed the plan up a bit this week, as it was supposed to be a 70.3 race "taper" week and I had no plans to race. I had actually hoped to put together my own half ironman training day over the weekend, but we had too many family things going on for that to be possible. Because I had no real plan this week, when my friend, Beth, who is training for her first 70.3 asked me to do some workouts with her I jumped at the chance. We were able to get her weekly long run in together on Tuesday and then rode together on Thursday. Mark and I also had his mom to come down and babysit the kids on Saturday while we went for a long ride. My goal was to get in 80-90 hilly miles, but we got a late start and had to get back home so it was cut down to 62 miles + a transition run. We got in over 3800 feet of climbing and, although I am as slow as molasses on hills, I'm really starting to enjoy them. I was also thrilled that he was able to ride with me...his first real outdoor ride post-accident.
Later that day, our girls were registered for the Columbus Running Company's Anniversary Bash Mile Dash race so we hurried home and I was able to run the race with them. They both did really well...Lydia came in at 9:55 and Claudia and I were just behind her. The best part for them was the cake at the finish line, celebrating the running store's birthday. I was happy that I did not end up with a dehydration headache after that day's ride and run(s). I took in 3x24 oz bottles of Osmo on the bike + 1 Clif bar and 1 Bonk Breaker bar and 24 oz. of water and coconut water after immediately after the ride/run. Osmo may end up being my drink of choice on the bike for race day.
Monday: off
Tuesday: 10 mi run w/ Beth (1:53); 40 min of strength and core
Wednesday: 3500 yd swim:
500 sw, 5x50s dr/sw
3x100s on 1:20
50 ez
2x500s mod effort, second one pull (7:00, 7:15)
500 kick, alt fly/free
5x (100 IM on 1:40/2x50s dr on :50)
1:05 Trainer ride, at 15 min insert 3x7min z4 w/ 3 min recoveries
Thursday: 30 mi ride to south of Plain City and back w/ Beth (2:00)
Friday: 2600 yd swim:
500 warm up, 4x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s free, steady effort, on 2:50
50 ez
5x100s kick alt dolphin/flutter
6.55 mi Highbanks group trail run (1:05)
30 min of strength and core
Saturday: 62 mi ride w/ Mark: Johnstown to Utica and back 3812 ft. of climbing (Sportsmans Club Rd, Reynolds Rd, and Blacksnake Rd.), followed by a 4 mi transition run in :36. A couple of hours later, I ran another mile for the CRC Mile Dash with Claudia and Lydia.
Sunday: 14 mi group run from Dublin Starbucks to zoo and back (2:09) <---this was such a slog. Legs were trashed. My friend, Ben, and I briefly considered calling a cab from the zoo to drop us back off at Starbucks ;).
Weekly stats:
Swim: 6100 yards
Bike: 1:05 trainer hours + 92 road miles
Run: 35.55 miles
Strength: 1:10
Hours: 16:01
Training cycle totals:
Swim: 135,100 yards (81.87 miles)
Bike: 62:58 trainer hours (est 1071 miles) + 918.75 road miles
Run: 511.03 miles
Hours: 254:20
Later that day, our girls were registered for the Columbus Running Company's Anniversary Bash Mile Dash race so we hurried home and I was able to run the race with them. They both did really well...Lydia came in at 9:55 and Claudia and I were just behind her. The best part for them was the cake at the finish line, celebrating the running store's birthday. I was happy that I did not end up with a dehydration headache after that day's ride and run(s). I took in 3x24 oz bottles of Osmo on the bike + 1 Clif bar and 1 Bonk Breaker bar and 24 oz. of water and coconut water after immediately after the ride/run. Osmo may end up being my drink of choice on the bike for race day.
 |
| Claudia and I heading towards the finish line of her Mile Dash race. She finished in right around 10:00...not bad for a little pipsqueak! |
Monday: off
Tuesday: 10 mi run w/ Beth (1:53); 40 min of strength and core
Wednesday: 3500 yd swim:
500 sw, 5x50s dr/sw
3x100s on 1:20
50 ez
2x500s mod effort, second one pull (7:00, 7:15)
500 kick, alt fly/free
5x (100 IM on 1:40/2x50s dr on :50)
1:05 Trainer ride, at 15 min insert 3x7min z4 w/ 3 min recoveries
Thursday: 30 mi ride to south of Plain City and back w/ Beth (2:00)
Friday: 2600 yd swim:
500 warm up, 4x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s free, steady effort, on 2:50
50 ez
5x100s kick alt dolphin/flutter
6.55 mi Highbanks group trail run (1:05)
30 min of strength and core
Saturday: 62 mi ride w/ Mark: Johnstown to Utica and back 3812 ft. of climbing (Sportsmans Club Rd, Reynolds Rd, and Blacksnake Rd.), followed by a 4 mi transition run in :36. A couple of hours later, I ran another mile for the CRC Mile Dash with Claudia and Lydia.
Sunday: 14 mi group run from Dublin Starbucks to zoo and back (2:09) <---this was such a slog. Legs were trashed. My friend, Ben, and I briefly considered calling a cab from the zoo to drop us back off at Starbucks ;).
Weekly stats:
Swim: 6100 yards
Bike: 1:05 trainer hours + 92 road miles
Run: 35.55 miles
Strength: 1:10
Hours: 16:01
Training cycle totals:
Swim: 135,100 yards (81.87 miles)
Bike: 62:58 trainer hours (est 1071 miles) + 918.75 road miles
Run: 511.03 miles
Hours: 254:20
Monday, July 8, 2013
Week 21: June 1-7, 2013
This week was my biggest week yet, hour-wise. Pretty much completed all workouts, with the exception of a 45 minute transition run after Sunday's long bike ride. My legs felt completely trashed after the ride, and I ran longer than prescribed the day before, so I thought it safer to call it a day. It was the right call, because my legs really feel pretty good today (Monday).
Although I'm still waiting on the elusive 100 mile ride, this week's long ride of 82 miles was my longest to date and was pretty darn hilly...almost 4700 ft. of relentless hills, many of which were long enough that I couldn't fly down the backside of one and coast up the next. It was great practice having to remember to work in hydration while constantly shifting gears--and I only dropped my chain once :). I ended up going through 2x24 oz. bottles of Perpetuem and 2x24 oz. bottles of water, as well as 1 Bonk Breaker bar and 1 Larabar. No headache later in the day, either!
This week's speed work actually felt pretty good, too, particularly Friday's run. It was one of those quick-paced, light-legged, clear-headed, effortless runs...the ones I live for!
Monday: off
Tuesday: 3150 yard swim:
500 warm up
3x100s on 1:20, desc
50 ez
3x (2x150s free on 2:10/2x100s IM on 1:40/ 2x50s stroke on 1:00/2x25s sprint on :10 rest/50ez)
200 cool down
Follwed by a 1:15 run, @ 10 min insert 3x6min z4 w/ 2 min recoveries (8.5mi)
Wednesday: 45 min z2 trainer ride, followed by a 3.75 mi transition run (:33). 40 min of strength and core later in the day.
Thursday: 1:30 z2 trainer ride, @15 min insert 3x7min z4 efforts with 3 min recoveries.
3000 yard OWS at Alum Creek with Beth
Friday: 1:11 z2 run, @1 hour insert 10 min z4 (8.4mi)
Saturday: 1:15 z1 trainer spin, followed by a 15 mi z2 run (2:13)
Sunday: 3000 yard OWS at Alum Creek with Ann and David
82 mi ride from New Albany to Sportsman's Club Rd (4x12mi rolling hill repeats) then back to New Albany (5:20)
Weekly totals:
Swim: 9150 yards (5.54 mi)
Bike: 3:15 trainer hours + 82 road miles
Run: 35.65 miles
Strength: 40 min
Hours: 17:43
Training cycle totals:
Swim: 129,000 yards (78.18 mi)
Bike: 61:53 trainer hours (est. 1054 miles) + 826.75 road miles
Run: 475.48 miles
Hours: 238:19
I also had some time this week to make some favorite post-workout recovery meals, including a Kale and Sweet Potato Hash and some Balsamic, Basil, and Mozarella Heirloom Tomatoes...
Kale and Sweet Potato Hash
Dice and boil 2-3 large sweet potatoes until tender, then sautee them in a pan with a drizzle of olive oil. After they are slightly browned, remove from potatoes from pan and set aside; add a little more olive oil, 4-5 cups of chopped kale, and 1/3 cup onion to same pan and sautee until kale is wilted and dark green. Stir in potatoes and season to taste with salt and pepper and red pepper flakes, if desired.
Balsamic, Basil, and Mozarella Tomatoes
Cut 3-4 large tomatoes into thick slices
Add a wedge of fresh mozarella cheese to each tomato slice
Top with freshly chopped basil
Drizzle with olive oil and balsamic vinegar
Although I'm still waiting on the elusive 100 mile ride, this week's long ride of 82 miles was my longest to date and was pretty darn hilly...almost 4700 ft. of relentless hills, many of which were long enough that I couldn't fly down the backside of one and coast up the next. It was great practice having to remember to work in hydration while constantly shifting gears--and I only dropped my chain once :). I ended up going through 2x24 oz. bottles of Perpetuem and 2x24 oz. bottles of water, as well as 1 Bonk Breaker bar and 1 Larabar. No headache later in the day, either!
This week's speed work actually felt pretty good, too, particularly Friday's run. It was one of those quick-paced, light-legged, clear-headed, effortless runs...the ones I live for!
Monday: off
Tuesday: 3150 yard swim:
500 warm up
3x100s on 1:20, desc
50 ez
3x (2x150s free on 2:10/2x100s IM on 1:40/ 2x50s stroke on 1:00/2x25s sprint on :10 rest/50ez)
200 cool down
Follwed by a 1:15 run, @ 10 min insert 3x6min z4 w/ 2 min recoveries (8.5mi)
Wednesday: 45 min z2 trainer ride, followed by a 3.75 mi transition run (:33). 40 min of strength and core later in the day.
Thursday: 1:30 z2 trainer ride, @15 min insert 3x7min z4 efforts with 3 min recoveries.
3000 yard OWS at Alum Creek with Beth
Friday: 1:11 z2 run, @1 hour insert 10 min z4 (8.4mi)
Saturday: 1:15 z1 trainer spin, followed by a 15 mi z2 run (2:13)
Sunday: 3000 yard OWS at Alum Creek with Ann and David
82 mi ride from New Albany to Sportsman's Club Rd (4x12mi rolling hill repeats) then back to New Albany (5:20)
Weekly totals:
Swim: 9150 yards (5.54 mi)
Bike: 3:15 trainer hours + 82 road miles
Run: 35.65 miles
Strength: 40 min
Hours: 17:43
Training cycle totals:
Swim: 129,000 yards (78.18 mi)
Bike: 61:53 trainer hours (est. 1054 miles) + 826.75 road miles
Run: 475.48 miles
Hours: 238:19
I also had some time this week to make some favorite post-workout recovery meals, including a Kale and Sweet Potato Hash and some Balsamic, Basil, and Mozarella Heirloom Tomatoes...
Kale and Sweet Potato Hash
Dice and boil 2-3 large sweet potatoes until tender, then sautee them in a pan with a drizzle of olive oil. After they are slightly browned, remove from potatoes from pan and set aside; add a little more olive oil, 4-5 cups of chopped kale, and 1/3 cup onion to same pan and sautee until kale is wilted and dark green. Stir in potatoes and season to taste with salt and pepper and red pepper flakes, if desired.
Balsamic, Basil, and Mozarella Tomatoes
Cut 3-4 large tomatoes into thick slices
Add a wedge of fresh mozarella cheese to each tomato slice
Top with freshly chopped basil
Drizzle with olive oil and balsamic vinegar
 |
| Tomatoes from our farmer's market and fresh basil from our herb garden. These were gone in about 3 minutes! |
Thursday, July 4, 2013
Week 20: June 24-30, 2013
Life threw just about everything it had at us this week. I lost my long ride training partner (Mark) for the next 6 weeks due to a bike wreck that landed him in the hospital. Thankfully he's going to be fine after everything heals. The day after he was discharged, I discovered that both girls had head lice. Awesome. Where they picked that up I have no idea, but after $300 worth of treatment and just as many hours of laundry, we are hopefully done with that. And then to top the week off, I got stranded on my Saturday long ride in a pop-up thunderstorm that wouldn't quit, so Mark had to load up the kids and drive 40 minutes to rescue me (his first venture driving since his accident). Ending the ride early was the right choice, though, as the thunderstorm turned into flash floods and 50mph winds. By the time we all got home it was getting too late to finish my ride on the trainer, so a planned 75-80 miles ended up only being 48 and I didn't get my transition run in. Here's hoping that this next week is nothing but ordinary.
Monday: off
Tuesday: OWS at Alum Creek w/ Beth and Jenni; approximately 2000m.
1 hr run (6.8 mi): at 15 min, insert 4x4.5 min @z4 w/ 2.5 min recoveries
Wednesday: 1:12 ride to Plain City and back (20.4 mi) followed by a 3.75 mi transition run (:33)
20 min of strength and core
Thursday: 5.25 mi run (:44); at 15 min, insert 10 min @z4.
Friday: 4000 yd swim (1:10):
500 sw, 5x50s dr/sw
3x100s on 1:20
50 ez
5x400s pull on :30 rest; odd #s with paddles, even #s without
400 IM w/ fins
400 kick
100 ez
1:45 ride past Plain City and back (30.55mi)
Saturday: 2:45 ride, New Albany hill interval course (48mi done before t-storm hit)
Sunday: 1:50 ride past Ostrander and back (31.6 mi) followed by a 14 mi run (2:03)
Weekly totals:
Swim: 6000 yds (3.63 mi)
Bike: 130.55 road miles
Run: 29.8 miles
Strength: 30 min
Hours: 14:07
Training cycle totals:
Swim: 119,850 yds (72.63mi)
Bike: 58:38 trainer hours (est. 990mi) + 744.75 road miles
Run: 439.83 mi
Hours: 220:36
 |
| My bike & I took refuge under the overhang of a farmhouse garage until Mark picked us up. You can't tell in this pic, but it was absolutely pouring! |
Monday: off
Tuesday: OWS at Alum Creek w/ Beth and Jenni; approximately 2000m.
1 hr run (6.8 mi): at 15 min, insert 4x4.5 min @z4 w/ 2.5 min recoveries
Wednesday: 1:12 ride to Plain City and back (20.4 mi) followed by a 3.75 mi transition run (:33)
20 min of strength and core
Thursday: 5.25 mi run (:44); at 15 min, insert 10 min @z4.
Friday: 4000 yd swim (1:10):
500 sw, 5x50s dr/sw
3x100s on 1:20
50 ez
5x400s pull on :30 rest; odd #s with paddles, even #s without
400 IM w/ fins
400 kick
100 ez
1:45 ride past Plain City and back (30.55mi)
Saturday: 2:45 ride, New Albany hill interval course (48mi done before t-storm hit)
Sunday: 1:50 ride past Ostrander and back (31.6 mi) followed by a 14 mi run (2:03)
Weekly totals:
Swim: 6000 yds (3.63 mi)
Bike: 130.55 road miles
Run: 29.8 miles
Strength: 30 min
Hours: 14:07
Training cycle totals:
Swim: 119,850 yds (72.63mi)
Bike: 58:38 trainer hours (est. 990mi) + 744.75 road miles
Run: 439.83 mi
Hours: 220:36
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