Sunday, March 25, 2012

Training Week Review (03/19 - 03/25)

TOTALS
Swim - 5250 yards (2.98 miles)
50% increase in weekly mileage

Bike - 60.51 miles in 2:31:16 at 24.2 mph
0.5% increase in weekly mileage

Run - 20.44 miles in 2:32:35 at 7:28 pace
56.5% increase in weekly mileage
13.9% decrease in speed



MONDAY

OFF

TUESDAY

CROSSFIT
5 Rounds

5x Deadlift (105lb)
10x Burpee
15x Box Jump

R1 = 1:14
R2 = 1:27
R3 = 1:25
R4 = 1:29
R5 = 1:21
TOTAL = 6:59

SWIM
1750 yards

500 FBB
10x 50s swim
5-1/1-5 Pyramid
250 FBB

WEDNESDAY

RUN
4.14 miles in 29:53 at 7:13 pace

BIKE
(trainer)
25.5 miles in 1:00:15 at 25.39 mph

THURSDAY

RUN
6.13 miles in 44:41 at 7:17 pace

** I was bored with the idea of pacing a specific time,
so I ran this as a fartlek.
It worked well **

FRIDAY

CROSSFIT
21, 15, 9 for time
Clean (95lbs)
Tricep Dip

TIME = 8:41

SWIM
2000 yards

500 FBB
10x 50s Catch-up/Swim
4,3,2,1 swim
10x 50s swim
4,3,2,1 swim

SATURDAY

RUN
10.17 miles in 1:18:01 at 7:40 pace
** That evening, I discovered I had a sunburn.
A sunburn.
I live in Connecticut and it's March! **

BIKE
(trainer)
10.99 miles in 0:30:12 at 21.83 mph

SUNDAY

SWIM
1500 yards

500 FBB
500 swim (free)
500 FBB

**  My back still felt incredibly sore/tight,
so I decided to make the swim as a stretch.  **

YOGA

BIKE
24.02 miles in 1:00:49 at 23.47 mph

** I tried everything I could to convince myself this ride wasn't necessary.
In the end, it probably wasn't, 
but I didn't want to see my mileage decrease. **

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Questions
1.  How was your training week?  


Swim fast.  Bike smart.  Run hard. 

4 comments:

Suz and Allan said...

Looks like a really successful training week for you.

Mamarunsbarefoot said...

I have to say being a previous swimmer the distance people put in for Ironman events always makes me go WOW!!!!!!!!

Sarah said...

It looks like you have a great week of training

5 Miles Past Empty said...

Hi Stranger....dropping by to let you know i am still alive. Looks like your training is kicking!! I miss the pool SO much!! Soon I'll be back in it!