Training Week Review (02/06 - 02/12/12)

Totals
Swim - 0 yards

Bike - 71.14 miles (2:45:49 at 25.9 mph)
8.2% increase in weekly mileage
0.6% decrease in time
8.8% increase in speed

Run - 17.7 miles (2:12:01 at 7:28 pace)
12% increase in weekly mileage
12.8% increase in time
0.4% decrease in speed

Monday

 

YOGA

Tuesday

Run

2.94 miles in 0:20:50 for 7:05 pace

Crossfit

AMRAP in 10 / 5 min.

5x Push Up

10x Body Squat

FINISH (10 min) = 26.5

FINISH (5 min) = 12.5

Wednesday

Bike

12.48 miles in 0:30:18 for 24.72 mph

Crossfit

3 Rounds for TIME

15x Squat-Clean-Thruster (65 lb)

600m run

TIME = ~15:30

Thursday

Run

3.88 miles in 0:28:29 for 7:20 pace

YOGA

Friday

Bike

20.54 miles in 0:45:15 for 27.24 pace

Run

7.02 miles in 0:53:54 for 7:41 pace

 

YOGA

** I have no idea where my bike speed came from that day

I started out with my left knee feeling iffy

and it turned out to be quite a fast ride.

 

Given that my legs take a mile or so to warm up on the run,

my goal was to try and tire my legs out biking

so that my long run would be more of a test of consistent speed.

It seems to have worked **

Saturday

Bike

38.12 miles in 1:30:16 for 25.34 mph

** I planned on 2 hours, but couldn't mentally go past 1:30.

In hind sight, I should have taken in some calories around 0:45-1:00 **

Sunday

Crossfit

21, 15, 9 reps for TIME

Thrusters (65 lb)

Sit Up (incline)

Push Up

TIME = 6:31

Run

3.86 miles in 0:28:48 for 7:28 pace

** I tried to excuse myself from this run

and ended up going further than I had planned **

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Questions

1.  How was your training week?
This week had a bit of a last minute change with shifting my long run earlier due to incoming weather (that never arrived), but this upcoming week will be even crazier since I have Tuesday and Thursday off this week.  Who knows what this week will be like.

2.  How many hours do you train per week?
I've been surprised to find I train less hours than I would have guessed.  

3.  Did you check out Lance Armstrong's performance at Ironman 70.3 Panama?
2nd place.  Not too shabby!  And he's still fine tuning.  I can't wait to see the '12 Kona race.


Swim fast.  Bike smart.  Run hard.