It's the halfway point in my training plan, and $#!% is about to get real. I am both terrified and excited about the upcoming "Ironman summer". These next few weeks will take me a bit off-plan, due to my half marathon next Sunday and then a long weekend trip out east for a lacrosse tournament, but I'm actually looking forward to stepping back a little bit in training as well as letting loose on the race next weekend. It's been a long time since I've had a good, hard, long run. And, thankfully, my knee issue from last weekend was a non-issue this week.
I cut the cycling way back this weekend, opting for an easy 2 hour trainer ride instead of a 4 hour road ride. I'll forgo all cycling next weekend. Then, the following weekend I'll be back at it with an 80+ mile ride, as a part of a big bicycle tour event.
Monday: off
Tuesday: 6.71 mi run in :58; at 15 min insert 2x6.5mi z4.
2900 yard swim:
500 warm up, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder set: 25, 50,75,100,125,150,200 free on 20sec/25 base, with 25 stroke on :30 in between each one.
50 ez
8x75s alt kick/swim/kick and swim/kick/swim, 2 of each stroke on 1:30
25,50,100 stroke on :30 sec/25 base
Wednesday: 45 min z2 trainer ride, followed by a 3.1 mi transition run (:28)
40 min of strength and core
Thursday: 60 min trainer ride, at 15 min insert 20 min at z4 (175w)
3100 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20
50 ez
6x150s (50 stroke in IM order/100 free) on 2:10
100 ez
50,100,200 (choice,IM,free)200,100,50 (IM,free,choice) on 1:00, 2:00, 3:00
50 ez
5x50s IM order, neg split, on 1:00
Friday: 6.85 mi run in :58, at 45 min insert 7.5 min at z4 <----the best speedwork has felt so far during this training cycle!
3000 yard swim:
2000 yards continuous swim at moderate/race pace effort (:26)
1000 yard pull with paddles at moderate effort
Saturday: 9 mi in 1:21
Sunday: 2 hr z2 trainer ride
Weekly training stats:
Swim: 9000 yards (5.45 mi)
Bike: 3:45 trainer hours
Run: 25.66 miles
Strength: 30 min
Hours: 10:36
Training cycle totals:
Swim: 86,700 yards (52.54 mi)
Bike: 46:20 trainer hours + 300 road miles
Run: 320.32 miles
Hours: 160:35
Monday, May 27, 2013
Monday, May 20, 2013
Week 14: May 13-19, 2013
Monday: off
Tuesday: 7 mi in :59, at 15 min insert 2x5min @z4 w/ 2 min recoveries
3050 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s; 1st one free, 2nd-4th 50 stroke/150 free, last one IM on 3:00
50 ez
3x100s on 1:30, desc
50 ez
5x100s, same as the 200s, on 1:30
50 ez
Wednesday: 45 min z2 trainer spin, followed by 3.4 mi transition run (:29)
40 min strength & core
Thursday: 1 hour trainer ride, at 15 min insert 3x5 min z4 (175-180w); skipped swim
Friday: 6.25 mi run, at 15 min insert 7.5 min @z4 (:52)
2100 yard swim (had early work meeting, so had to cut swim short):
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder: 400 IM on 20 sec RI, 300 free on 1:20/100 pace, 200 IM on 3:00, 100 free ez
Saturday: 70 mi ride past Prospect and back (4:00), followed by 3.1 mi transition run (:28) w/ Nate. Left knee hurt like a &*%$ during the last 2 miles of the run.
Sunday: 11.34 mi trail run at Highbanks. Knee started hurting again after first 3 miles, ended up having to walk a little. 30 min easy trainer spin in the evening; knee felt fine by then.
Iced, stretched, and u/s the knee and took some ibuprophen. Hope it's nothing.
Weekly totals:
Swim: 5150 yards
Bike: 2:15 trainer hours + 70 miles
Run: 24.59 miles
Strength: 40 minutes
Hours: 13:13
Training cycle totals:
Swim: 77,700 yards (47 miles)
Bike: 42:34 trainer hours + 300 road miles
Run: 294.66 miles
Hours: 149:59
Tuesday: 7 mi in :59, at 15 min insert 2x5min @z4 w/ 2 min recoveries
3050 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s; 1st one free, 2nd-4th 50 stroke/150 free, last one IM on 3:00
50 ez
3x100s on 1:30, desc
50 ez
5x100s, same as the 200s, on 1:30
50 ez
Wednesday: 45 min z2 trainer spin, followed by 3.4 mi transition run (:29)
40 min strength & core
Thursday: 1 hour trainer ride, at 15 min insert 3x5 min z4 (175-180w); skipped swim
Friday: 6.25 mi run, at 15 min insert 7.5 min @z4 (:52)
2100 yard swim (had early work meeting, so had to cut swim short):
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder: 400 IM on 20 sec RI, 300 free on 1:20/100 pace, 200 IM on 3:00, 100 free ez
Saturday: 70 mi ride past Prospect and back (4:00), followed by 3.1 mi transition run (:28) w/ Nate. Left knee hurt like a &*%$ during the last 2 miles of the run.
Sunday: 11.34 mi trail run at Highbanks. Knee started hurting again after first 3 miles, ended up having to walk a little. 30 min easy trainer spin in the evening; knee felt fine by then.
Iced, stretched, and u/s the knee and took some ibuprophen. Hope it's nothing.
Weekly totals:
Swim: 5150 yards
Bike: 2:15 trainer hours + 70 miles
Run: 24.59 miles
Strength: 40 minutes
Hours: 13:13
Training cycle totals:
Swim: 77,700 yards (47 miles)
Bike: 42:34 trainer hours + 300 road miles
Run: 294.66 miles
Hours: 149:59
Monday, May 13, 2013
Week 13: May 6-12, 2013
I started this week by pulling out the credit card and officially registering for two more races for this year. The first is the Dexter-Ann Arbor Half Marathon on June 2 (in three weeks...yikes!) and the other is the Monumental Marathon on Nov. 2 in Indianapolis. Although I'm looking forward to both I'm also hesitant...since being off due to injury and then beginning Ironman training, I have no feel for what kind of running shape I'm in. I know I can run far, but I don't know if I can run far and fast. I guess I'll find out in 3 weeks. The outcome of the Ann Arbor race will also be hugely weather-dependent. Some years that race is 60s and cool other years it's 80s and humid. I'm shooting for sub-1:40, but would be thrilled with a PR (sub-1:43) or, if it's hot, just finishing in one piece.
Training this week went well. I'm beginning to feel good on the speed portions of the bike and run workouts. My Master's swim team was tapering this week for nationals, so workouts were short and sweet. Thursday night was a late night with kids' activities, so I blew off Friday's swim to get a little extra sleep. The weekend brought an all-day lacrosse tournament on Saturday, so I got up super early to get my run in. What kind of idiot gets up before 5am on a Saturday?! An idiot who had the bright idea to sign up for an Ironman, apparently.
Since Sunday was Mother's Day, Mark let me sleep in a little before my 3 hour ride. My parents were visiting, so in the morning Mark and the kids made a big breakfast for us then I went on my way. It was in the 30s when I started and the winds were ridiculous. I did an out-and-back, straight into the winds there and with a full tailwind back. It took me 2 hours to suffer through the first 25 miles and I might have yelled out a few four letter words during the times the wind almost knocked me off my bike. The second 25 miles took just over an hour with the tailwind. It was the least fun I've had on a ride, but it's done.
Monday: off
Tuesday: 5.25 mi in 44 min, at 15 min, insert 3x3min z4 w/ 1 min recoveries.
2550 yd swim:
500 sw, 5x50s dr/sw
3x100s on 1:20, desc
4x (125 IM/100 free) 125s on 2:00, 100s on 1:30
100 ez
4x50s on 1:30, all-out effort
100 ez
2x50s on 1:30, all-out effort
100 ez
Wednesday: 45 min z2 trainer ride, at 10 min insert 5 min at z4; followed by 15 min transition run (1.7 mi), 40 min strength and core
Thursday: 60 min z2 trainer ride
2600 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
4x125s (75 free/50 choice) on 1:45
50 ez
4x100s (50 free/50 choice) on 1:30
50 ez
5x100s free on 1:30, flipping at flags and working on kicking off w/out a wall push.
Friday: 7.64 mi run in 1:05, at 15 min insert 5 min at z4
Saturday: 11 mi z2 run in 1:42
Sunday: 50 mi ride to Big Darby covered bridge and back in 3:05
Weekly stats:
Swim: 5150 yards
Bike: 1:45 hours + 50 miles
Run: 25.59
Strength: 40 min
Hours: 11:06
Training cycle stats:
Swim: 72,550 yards (43.97 mi)
Bike: 40:19 trainer hours + 225 road miles
Run: 270.07 miles
Hours: 136:46
Training this week went well. I'm beginning to feel good on the speed portions of the bike and run workouts. My Master's swim team was tapering this week for nationals, so workouts were short and sweet. Thursday night was a late night with kids' activities, so I blew off Friday's swim to get a little extra sleep. The weekend brought an all-day lacrosse tournament on Saturday, so I got up super early to get my run in. What kind of idiot gets up before 5am on a Saturday?! An idiot who had the bright idea to sign up for an Ironman, apparently.
Since Sunday was Mother's Day, Mark let me sleep in a little before my 3 hour ride. My parents were visiting, so in the morning Mark and the kids made a big breakfast for us then I went on my way. It was in the 30s when I started and the winds were ridiculous. I did an out-and-back, straight into the winds there and with a full tailwind back. It took me 2 hours to suffer through the first 25 miles and I might have yelled out a few four letter words during the times the wind almost knocked me off my bike. The second 25 miles took just over an hour with the tailwind. It was the least fun I've had on a ride, but it's done.
Monday: off
Tuesday: 5.25 mi in 44 min, at 15 min, insert 3x3min z4 w/ 1 min recoveries.
2550 yd swim:
500 sw, 5x50s dr/sw
3x100s on 1:20, desc
4x (125 IM/100 free) 125s on 2:00, 100s on 1:30
100 ez
4x50s on 1:30, all-out effort
100 ez
2x50s on 1:30, all-out effort
100 ez
Wednesday: 45 min z2 trainer ride, at 10 min insert 5 min at z4; followed by 15 min transition run (1.7 mi), 40 min strength and core
Thursday: 60 min z2 trainer ride
2600 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
4x125s (75 free/50 choice) on 1:45
50 ez
4x100s (50 free/50 choice) on 1:30
50 ez
5x100s free on 1:30, flipping at flags and working on kicking off w/out a wall push.
Friday: 7.64 mi run in 1:05, at 15 min insert 5 min at z4
Saturday: 11 mi z2 run in 1:42
Sunday: 50 mi ride to Big Darby covered bridge and back in 3:05
Weekly stats:
Swim: 5150 yards
Bike: 1:45 hours + 50 miles
Run: 25.59
Strength: 40 min
Hours: 11:06
Training cycle stats:
Swim: 72,550 yards (43.97 mi)
Bike: 40:19 trainer hours + 225 road miles
Run: 270.07 miles
Hours: 136:46
Sunday, May 12, 2013
Week 12: April 29-May 5, 2013
My biggest training week yet...although it scares me that it's only a little more than half of what's to come during the peak weeks. Almost 13 hours went down in the books this week, including my longest outdoor ride this year. My saint husband got my bike off the trainer and all ready to go, and I loved every minute of Sunday's solo 60 miler.
I also verbally committed this week to running a marathon in November (the Monumental Marathon in Indianapolis) with one of my running friends. We will both run this race 8 weeks post-triathlon (post-Ironman for me and post-Rev3 half ironman for her), but after getting feedback from several friends who've completed multiple IM events and then ran marathons, I'm hopeful that I'll be recovered and back in top shape by marathon day...or at least in shape enough to go sub-3:39:59 :).
Monday: off
Tuesday: 5.25 mi run in 45 min, z2 @ 10 min insert 5 min z4
3150 yd swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20
50 ez
8x125s on 2:00, 50stroke/75 free
50 ez
5x (100IM on 1:40/2x50s kick on 1:00)
Wednesday: 45 min z2 trainer ride, followed by 20 min 2.35 mi z2 run
45 min of strength and core in the evening
Thursday: 60 min z2 trainer ride, at 10 min insert 5 min @ z4
2800 yd swim:
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
4x150s free on 2:15, moderate effort
50 ez
4x100s IM on 1:40, mod. effort
50 ez
4x50s choice on 1:00, moderately-hard effort
50 ez
3x100s on 3:00, all-out effort
50 ez
Friday: 6.5 mi run in 55 min. At 10 min and again at 35 min insert 5 min @ z4
Swim: I completely forgot to log this workout and can't remember what we did. It would've been about an hour, probably 3000 yards.
Saturday: 12 mi run in 1:50 at the butt crack of dawn. Was supposed to do a 30 min spin beforehand, but didn't have time due to lax tournament.
Sunday: 60 mi ride from Dublin to Prospect and back. 3:35.
Weekly totals:
Swim: 8950 yds
Bike: 1:45 hours + 60 miles
Run: 26.1 mi
Strength: 45 min
Hours: 13:45
Training cycle totals:
Swim: 67,400 yds (40.85 miles)
Bike: 38:34 hours + 175 miles
Run: 244.48 miles
Hours: 125:40
I also verbally committed this week to running a marathon in November (the Monumental Marathon in Indianapolis) with one of my running friends. We will both run this race 8 weeks post-triathlon (post-Ironman for me and post-Rev3 half ironman for her), but after getting feedback from several friends who've completed multiple IM events and then ran marathons, I'm hopeful that I'll be recovered and back in top shape by marathon day...or at least in shape enough to go sub-3:39:59 :).
Monday: off
Tuesday: 5.25 mi run in 45 min, z2 @ 10 min insert 5 min z4
3150 yd swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20
50 ez
8x125s on 2:00, 50stroke/75 free
50 ez
5x (100IM on 1:40/2x50s kick on 1:00)
Wednesday: 45 min z2 trainer ride, followed by 20 min 2.35 mi z2 run
45 min of strength and core in the evening
Thursday: 60 min z2 trainer ride, at 10 min insert 5 min @ z4
2800 yd swim:
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
4x150s free on 2:15, moderate effort
50 ez
4x100s IM on 1:40, mod. effort
50 ez
4x50s choice on 1:00, moderately-hard effort
50 ez
3x100s on 3:00, all-out effort
50 ez
Friday: 6.5 mi run in 55 min. At 10 min and again at 35 min insert 5 min @ z4
Swim: I completely forgot to log this workout and can't remember what we did. It would've been about an hour, probably 3000 yards.
Saturday: 12 mi run in 1:50 at the butt crack of dawn. Was supposed to do a 30 min spin beforehand, but didn't have time due to lax tournament.
Sunday: 60 mi ride from Dublin to Prospect and back. 3:35.
Weekly totals:
Swim: 8950 yds
Bike: 1:45 hours + 60 miles
Run: 26.1 mi
Strength: 45 min
Hours: 13:45
Training cycle totals:
Swim: 67,400 yds (40.85 miles)
Bike: 38:34 hours + 175 miles
Run: 244.48 miles
Hours: 125:40
Sunday, April 28, 2013
Week 11: April 22-28, 2013
This week was a disaster training-wise. Claudia and Mark had been sick the week before, and towards the end of last week I started to get that I'm-fighting-a-losing-battle feeling in my throat. By Tuesday night, my body gave in. I managed to eek out one of my scheduled double workouts on Wednesday morning and then had to take the rest of the week off. I even went home sick from work on Friday. By Saturday morning I had two doses of antibiotics and loads of decongestants and pain meds in me and I was starting to feel much better. I was able to get in Saturday's 2.5 hour ride (on the trainer, due to Nate's all-day lacrosse tournament) and Sunday's short ride and run. I am happy to be (mostly) done with the illness and ready to get my workouts back on schedule.
Monday: off
Tuesday: 6.25 mi run, at 10 min. insert 5x1min pick ups w/ 1 min easy in between
3050 yard swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20 desc
50 ez
3x300s hard on 4:30 (3:56, 3:56, 3:57)
50 ez
3x200s IM on 3:00
50 ez
3x100s free hard effort on 1:30
50 ez
30 min of strength training/core
Wednesday: 45 min z1 trainer spin; was supposed to be followed by a 30 min z2 run, but I took the dog for a 20 min walk instead
Thursday: off due to illness; skipped swim and bike workouts
Friday: off due to illness; skipped swim and run workouts
Saturday: 2.5 hour z1-2 trainer ride; skipped 15 min transition run due to lax tourney
Sunday: 30 min z1 trainer ride, followed by 8.25 mi z1 run with Beth and Barbara.
Weekly training stats:
Swim: 3050 yards
Bike: 3:45 hours
Run: 14.5 miles
Strength: 30 min
Total hours: 7:49 hours
Training cycle totals:
Swim: 58,450 yards (35.42 miles)
Bike: 37:49 hours + 115 miles
Run: 218.38 miles
Total hours: 111:55 hours
Monday: off
Tuesday: 6.25 mi run, at 10 min. insert 5x1min pick ups w/ 1 min easy in between
3050 yard swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20 desc
50 ez
3x300s hard on 4:30 (3:56, 3:56, 3:57)
50 ez
3x200s IM on 3:00
50 ez
3x100s free hard effort on 1:30
50 ez
30 min of strength training/core
Wednesday: 45 min z1 trainer spin; was supposed to be followed by a 30 min z2 run, but I took the dog for a 20 min walk instead
Thursday: off due to illness; skipped swim and bike workouts
Friday: off due to illness; skipped swim and run workouts
Saturday: 2.5 hour z1-2 trainer ride; skipped 15 min transition run due to lax tourney
Sunday: 30 min z1 trainer ride, followed by 8.25 mi z1 run with Beth and Barbara.
Weekly training stats:
Swim: 3050 yards
Bike: 3:45 hours
Run: 14.5 miles
Strength: 30 min
Total hours: 7:49 hours
Training cycle totals:
Swim: 58,450 yards (35.42 miles)
Bike: 37:49 hours + 115 miles
Run: 218.38 miles
Total hours: 111:55 hours
Wednesday, April 24, 2013
Week 10: April 15-21, 2013
The first 10 week training block is in the books! These next 6 weeks will be the busiest of the year, with school wrapping up and the kids' spring sports schedules, so getting enough sleep to hit all of my workouts will probably not happen. Already the strength training is sliding, as well as the nights of full, solid sleep...but summer vacation is so close. As long as I maintain my base, start incorporating some of the prescribed speed work, and make sure I stay healthy then I know I'll be okay.
Monday: off
Tuesday: 6 mi z2 run in 52 min, followed by 3000 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20, desc
50 ez
10x25s fly on :30
50 ez
6x200s on 3:15 100 free/100 kick
100 ez
4x75s rotating IM order on 1:15
Wednesday: 45 min z2 spin, followed by 3.1 mi run in :26:30
Thursday: 1:15 hr z1 high cadence spin (did in the p.m.)
Morning 2750 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20 desc
100 ez
8x125s IM as 50/25/25/25, rotating the 50 through the strokes on 2:00
100 ez
8x50s hard on 1:20, choice
100 ez
Friday: 6.26 mi z2 run in 56:56
30 min strength
Saturday: 3:15 trainer ride, avg HR 131
Sunday: 12 mile trail run at Highbanks Metro Park in just over 2 hours (wore my new Innov-8 trail shoes and loved them!)
Weekly totals
Swim: 5750 yards (3.48 miles)
Bike: 5:15 hours
Run: 27.36 miles (longest running mileage in a while!)
Strength: 30 minutes
Hours: 11:56
Training cycle totals:
Swim: 55,400 yards (33.57 miles)
Bike: 34:05 hours + 115 miles
Run: 203.88 miles
Total hours: 104:06
Monday: off
Tuesday: 6 mi z2 run in 52 min, followed by 3000 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20, desc
50 ez
10x25s fly on :30
50 ez
6x200s on 3:15 100 free/100 kick
100 ez
4x75s rotating IM order on 1:15
Wednesday: 45 min z2 spin, followed by 3.1 mi run in :26:30
Thursday: 1:15 hr z1 high cadence spin (did in the p.m.)
Morning 2750 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20 desc
100 ez
8x125s IM as 50/25/25/25, rotating the 50 through the strokes on 2:00
100 ez
8x50s hard on 1:20, choice
100 ez
Friday: 6.26 mi z2 run in 56:56
30 min strength
Saturday: 3:15 trainer ride, avg HR 131
Sunday: 12 mile trail run at Highbanks Metro Park in just over 2 hours (wore my new Innov-8 trail shoes and loved them!)
Weekly totals
Swim: 5750 yards (3.48 miles)
Bike: 5:15 hours
Run: 27.36 miles (longest running mileage in a while!)
Strength: 30 minutes
Hours: 11:56
Training cycle totals:
Swim: 55,400 yards (33.57 miles)
Bike: 34:05 hours + 115 miles
Run: 203.88 miles
Total hours: 104:06
Sunday, April 14, 2013
Week 9: April 8-14, 2013
Another week down and another week closer to the end of the "first trimester" of training. This week was a little hectic with Mark preparing to leave for a long weekend for a bike race in upstate NY, and to be quite honest I was just going through the motions during my workouts. I looked ahead at the schedule and saw that one of the weekday bike sessions is about to get longer, so I rearranged the schedule a little bit so that I'm now doing run/swim on Tuesdays and a longer bike/mini brick run on Wednesdays. Although my motivation was lagging this week, I got all of the scheduled workouts in, including a mind-numbing 3 hour trainer ride early Saturday morning.
Saturday's ride actually felt good--nothing hurt, including my back and butt. I broke the ride up into hour-long segments, increasing the wattage each hour from 100w to 135w to 150w for the final hour, while keeping my heartrate in Z2. I also worked on my fueling strategy, which still needs plenty of tweaking. During the 3 hours, I went through three 24-oz bottles of water, one 20 oz. bottle of Perpetuem, a waffle ride sandwich with cream cheese and honey, and half of a bacon cashew rice bar. I felt dehydrated afterwards and probably should have thrown in another 20 oz of Perpetuem. I also discovered that the waffles did not hold up too well being frozen and thawed, so it may be back to the drawing board on those. Next week I think I'll experiement with plain old PB and honey sandwiches.
Since I was a single parent this weekend, I got up pre-dawn on Sunday morning and got my run in before the kids woke up. It was such a gorgeous morning for a solo neighborhood run...
One of my favorite meals that I made this week was stuffed acorn squash (thank you once again, pinterest). The filling was brown rice, broccoli, red pepper, green onion, and chicken sausage...
Weekly training stats:
Monday: off
Tuesday: 5.25 mi run, followed by 3200 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20, desc
50 ez
Ladder set:
2x (100 free/25 stroke/75 free/50 stroke/50 free/75 stroke/25 free/100 stroke); free on :20 per 25yd base, stroke on :30 per 25yd base
100 ez
3x100s on 1:20, desc
4x (50 kick on 1:00/25 sprint stroke on :30)
50 ez
3x100s on 1:20, desc<---these used to really hurt by the second or third time through, but now they are not so bad!
50 ez
Wednesday: 1:15 z2 trainer ride, followed by 2.34 mi brick run
40 min strength and core
Thursday: 50 min z2 trainer ride, followed by 3400 yd swim:
500 warm up, 4x50s dr/sw, 50 ez
3x100s on 1:20 desc
50 ez
3x (100 free on 1:20, 4x25s IM order on :30, 100 IM on 1:30, 4x25s free on :30)
50 ez
Up-and-down ladder set: 100 kick, 25 swim, 75 kick, 50 swim, 50 kick, 75 swim, 25 kick, 100 swim.
100 ez
4x (50 swim, 2x25s sprint)
50 ez
Friday: 7 mi z2 run
Saturday: 3:00 hr z2 trainer ride
Sunday: 7.67 mi z2 run, 30 min strength and core
Weekly totals:
Swim: 6600 yds (4 mi)
Bike: 4:05 hrs
Run: 22.26 mi
Strength: 1:10 hrs
Hours: 11:48
Training cycle totals:
Swim: 49,650 yds (30.09 mi)
Bike: 28:50 hrs + 115 mi
Run: 176.52
Hours: 92:10
Saturday's ride actually felt good--nothing hurt, including my back and butt. I broke the ride up into hour-long segments, increasing the wattage each hour from 100w to 135w to 150w for the final hour, while keeping my heartrate in Z2. I also worked on my fueling strategy, which still needs plenty of tweaking. During the 3 hours, I went through three 24-oz bottles of water, one 20 oz. bottle of Perpetuem, a waffle ride sandwich with cream cheese and honey, and half of a bacon cashew rice bar. I felt dehydrated afterwards and probably should have thrown in another 20 oz of Perpetuem. I also discovered that the waffles did not hold up too well being frozen and thawed, so it may be back to the drawing board on those. Next week I think I'll experiement with plain old PB and honey sandwiches.
Since I was a single parent this weekend, I got up pre-dawn on Sunday morning and got my run in before the kids woke up. It was such a gorgeous morning for a solo neighborhood run...
 |
| How fun is this?! |
Weekly training stats:
Monday: off
Tuesday: 5.25 mi run, followed by 3200 yd swim:
500 sw, 4x50s dr/sw, 50 ez
3x100s on 1:20, desc
50 ez
Ladder set:
2x (100 free/25 stroke/75 free/50 stroke/50 free/75 stroke/25 free/100 stroke); free on :20 per 25yd base, stroke on :30 per 25yd base
100 ez
3x100s on 1:20, desc
4x (50 kick on 1:00/25 sprint stroke on :30)
50 ez
3x100s on 1:20, desc<---these used to really hurt by the second or third time through, but now they are not so bad!
50 ez
Wednesday: 1:15 z2 trainer ride, followed by 2.34 mi brick run
40 min strength and core
Thursday: 50 min z2 trainer ride, followed by 3400 yd swim:
500 warm up, 4x50s dr/sw, 50 ez
3x100s on 1:20 desc
50 ez
3x (100 free on 1:20, 4x25s IM order on :30, 100 IM on 1:30, 4x25s free on :30)
50 ez
Up-and-down ladder set: 100 kick, 25 swim, 75 kick, 50 swim, 50 kick, 75 swim, 25 kick, 100 swim.
100 ez
4x (50 swim, 2x25s sprint)
50 ez
Friday: 7 mi z2 run
Saturday: 3:00 hr z2 trainer ride
Sunday: 7.67 mi z2 run, 30 min strength and core
Weekly totals:
Swim: 6600 yds (4 mi)
Bike: 4:05 hrs
Run: 22.26 mi
Strength: 1:10 hrs
Hours: 11:48
Training cycle totals:
Swim: 49,650 yds (30.09 mi)
Bike: 28:50 hrs + 115 mi
Run: 176.52
Hours: 92:10
Subscribe to:
Posts (Atom)