Week 27: August 12-18, 2013

Peak week is done!  And I am still standing (for the most part).  The majority of the week felt no different from the past few weeks of training, but this weekend was pretty epic...11 hours of training in 2 days, including a final 100 mile bike ride and a 20 mile run.  I drank a bottle of Osmo per hour on the bike (2x24 oz + 4 20 oz) plus one 20 oz bottle of water, 4 Bonk Breaker bars, and 1 banana.  Temps started out in the mid-60s and ended in the low-80s.  Felt fine on the post-century transition run, but ended up with a headache later in the day.  Need to focus on 1 bottle of Osmo and 1/2-1 bottle of water per hour.  Came home Saturday and ate all of the things, which may or may not have included almost an entire bag of salt and vinegar potato chips.

Monday: off
Tuesday: 3400 yd swim:
400 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
Ladder set: 50 fly/25 free/100 fly-back/25 free/150 fly-back-br/25 free/200 IM/25 free
50 ez. Stroke on :50/50 base, 25s on :30
200 free/25 fly/150 free/25 fly/100 free/25 fly/50 free/25 fly. Free on :40/40 base, 25s on :30
100 ez
5x100s on 1:45 w/ fins and paddles, working on long stroke--only taking 8 strokes per length
50 ez
8x25s kick down/sprint back on :30
100 ez
7 mile run (60 min); at 10 min, insert 5x6 min @z4 w/ 2 min recoveries
Wednesday: 60 min z2 trainer ride, followed by 33 min transition run (3.57 mi)
30 min of core, myrtl, and push ups later in the day
Thursday: 3200 yd swim:
200 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
2x50s on :40/ 4x25s IM order on :30/ 2x100s on 1:20/ 4x25s IM on :30/ 2x200s on 2:40/ 4x25s IM on :30/ 2x100s on 1:20/ 4x25s IM on :30/ 2x50s on :40/ 4x25s IM on :30
150 ez
4x (50 kick choice on 1:00/ 2x25s same stroke sprint on :30)
50 ez
8x25s on :30--4 fly, 4 free: 4 breaths, 3 breaths, 2 breaths, 1 breath per 25
50 ez
1:30 trainer ride; at 50 min, insert 30 min @z4
Friday: 2700 yd swim: forgot to log this one and I can't remember exactly what we did, but I do remember our set-maker saying that we finished at 2700 yards.
1:30 run; at 1:05, insert 12 min @z4 (10.5mi)
Saturday: 100 mile ride from Milford Center, around the hills of Bellefontaine, and back (6:39); followed immediately by a 1 hour transition run.  Rode and ran with my friend, Ann, and kept her pace on the run.  I didn't wear a garmin, but I think we went about 5.5 miles.
Sunday: 20 mile group run with Beth, Mel, Joan, and Jenni (they ran 14), then solo for a few miles, then ran into 2 other friends and finished up with them.  Run felt better than expected.

Weekly totals:
Swim: 9300 yards (5.63mi)
Bike: 2.5 trainer hours (est. 42.5 miles) + 100 road miles
Run: 46.07 miles
Strength: 30 min
Hours: 19:13

Training cycle totals:
Swim: 174,000 yards (105.45 miles)
Bike: 76:43 trainer hours (est. 1300 miles) + 1375.32 road miles
Run: 702.61 miles
Hours: 342:12