Fully recovered by Tuesday from last Saturday's dehydration debacle. Worked hard on this week's long ride to be sure that didn't happen again. Expected to feel bad on Sunday's long run, but actually felt pretty good. Unofficially started back to school this week, so missed a swim. Thankful that next week is peak week and then it's taper time!
Monday: off
Tuesday: 3250 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50ez
4x300s free, alt no paddles/paddles, first 2 on 4:30, second 2 on 4:15
50 ez
Same set as above, only 4x200s on 3:00 then 2:50
100 ez
7 mi run (:59); at 10 min, insert 5x6 min @z4 w/ 2 min recoveries.
Wednesday: 60 min z2 trainer ride, followed by 3.57mi transition run (:32)
30 min of strength and core later in the day
Thursday: 3150 yd swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x (100 on 1:30/2x50s kick on :50) all w/ fins; 100s were start w/ free, add a length of fly on each one, finishing w/ 100 fly
100 ez
4x (75 continuous IM on 1:20/50 free on :40 w/ only 2 breaths per lap (I did 3 breaths)
100 ez
6x50s, kicking underwater off of each wall to halfway point.
50 ez
1:30 trainer ride; at 55 min, insert 25 min @z4.
Friday: 10 mile Z2 run (1:30); skipped swim today since I had to go into work
Saturday: 5 hour trainer ride (yes, FIVE consecutive hours on the trainer) followed by a 5.25 mi transition run (:44). During the ride, I drank 20 oz Osmo per hour plus one 24 oz. bottle of water spaced out over the 5 hours; also ate 2 Bonk Breaker bars.
Sunday: 19.21 mi run (2:53) with running group friend, Ken.
Weekly totals:
Swim: 6400 yards (3.87 mi)
Bike: 7.5 trainer hours (est. 127.5 miles)
Run: 39.78 miles
Strength: 30 min
Hours: 16:44
Training cycle totals:
Swim: 164,700 yards (99.81 miles)
Bike: 74:13 trainer hours (est. 1258 miles) + 1275.32 road miles
Run: 656.54 miles
Hours: 322:59
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