Training Week Review (04/09 - 04/15)

This week was tough with my trip to North Carolina over the weekend.  It came down to attempting to condense my workouts into fewer days and picking which to leave off. In the end, because I'm horrible at planning, it ended up being a "free for all" towards the end of the week. 

TOTALS
Swim - 2000 yards
66% decrease in weekly mileage

Bike - 37.98 miles
37.3% decrease in weekly mileage

Run - 20.64 miles
33.8% increase in weekly mileage

MONDAY

OFF

TUESDAY

STRENGTH


Circuit No.1
(2 Rounds of 10 reps each)
Weighted forward lunges (60lb)
Weighted Single Leg Reverse-Raised Squat (60lb)
Weighted Step Up (60lb)
Thrusters (75lb)
Burpees

Circuit No.2
(2 Rounds of 10 reps each)
Weighted Goblet Side Lunge (30lb)
Single Leg Forward-Raised Bench Squat
Box Jump

RUN
4.18 miles in 32:05 at 7:41 pace


** My legs felt like BRICKS for the first mile at a 7:56 pace,
but it eased up and I got down to a 7:10 by the end. **

SWIM
2000 yards

 250 FBB
10x 50s swim on 0:50
5x 100s swim on 1:50
5x 100s paddles on 1:40
250 FBB

WEDNESDAY

BIKE
11.3 miles in ~42:00
** Ride to work **

BIKE
11.6 miles in 44:55
** Ride home from work **

THURSDAY

BIKE
15.03 miles 34:12 at 26.38 mph

FRIDAY

 

** Traveling to North Carolina **

 

SATURDAY

RUN
5.21 miles in 36:04 at 6:55 pace

** It's much easier to fit in a run while on vacation
than to bring your bike or find a pool **

SUNDAY

RUN
11.24 miles in 1:26:52 at 7:43 pace

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Questions

1.  How was your training week?  


Swim fast.  Bike smart.  Run hard.