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.

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