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.