It was a good week of training. Would have like an extra couple thousand yards swimming but getting in an open water swim is a real benefit that I often don't exploit. Hoping the added benefit will be to solve the cramping issue. I've gotten leg cramps during every Ironman I've done.
The Brick on Sunday was a bit tough towards the end. I was not impressed with my average speed but I did choose a few hills to ride and I'm not actually concerned with what my speed is. Effort and duration is what counts at this point. I'm going to be tired for the next 3 weeks. Part of the taper will start in 2 1/2 weeks. I likely will just keep getting slower until the rest starts to take affect.
Final thought: I'm not happy with my race nutrition at this point. It's still a work in progress.
Week Totals -
Swim 3 times - Total 10,300yd
Bike 4 times - 3x Road 7:56 (129mi); 1x Trainer 1:00
Run/Walk 4 times - 0x elliptical; 4x run 4:52
Strength Training - 2x upper, 1x core, 2x lower
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Monday - Recovery - altered the schedule after a long Sunday. Then I had to work late and shifted the training. (I thought I was done with that!)
Tuesday
am - Swim 3200 yd - speed workout; Strength train - power phase
200S, 200P; 18 x 50 RI 10 - 4 K, 6 P w/pads and buoy, 8 Fr
4 x (3 x 50 Fast RI 5s, 200 ez RI 60s)
12 x 25 Hard RI 20s - #4, 8, 12 one breath only
200 CD
Strength Train - power phase (week 1 of 2) - postpone core
pm - :60 Trainer Bike Ride - speed
:20 WU, 4 x 15s/15s pickups, :02 ez
3 x (6m Hard/3m ez)
3 x (1m Hard/15s ez)
:05 CD
Wednesday
am - 1:26 Run/Walk - 7.3 miles
alternate 1m30s walk, 1m30s run
pm - 1:20 Road Ride (at lunch) -windy, rain held off until the end
23.1 mi
Thursday
am - 2:15 Run/Walk - 11.4 miles
alternate 1m30s walk, 1m30s run -
pm - 1:00 Road Ride (at lunch)
Focus on aero position and a little on full pedal stroke. - 18.2 mile ride
Friday
am - Swim 3900 yd - :59; Strength train - power phase
200Fr, 300K, 6 x 75 RI 15s - 50, 25 stroke
Main set: RI 10s/100 - 500 Fr P, 5 x 100 Fr on 1:35, RIx 30s; 400 Fr, 4 x 100 Fr on 1:35, RIx 30s; 300 Fr, 3 x 100 Fr on 1:35, RIx 30s, 200 Fr, 2 x 100 Fr on 1:35
150 CD
Strength Train - power phase (do core over weekend)
pm - none scheduled
Sat
am - ~1:20 Swim/Run Brick
Open water swim ~3200yd, Run/Walk :21 - 2mi
Sun
am - Bike/Run Brick
Road ride 5:36, ~88 mi; Run/Walk :50, 4.66 mi
pm - supposed to do core routine - didn't get to it.
No comments:
Post a Comment