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
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