Training Week Review (04/16 - 04/22)

TOTALS
Swim - 6250 yards (3.6 miles)
212.5% increase in weekly mileage (4.2% over the prior week)

Bike - 59.39 miles
56.6% increase in weekly mileage (1.8% under the prior week)

Run -26.44 miles
28.1% increase in weekly mileage (71.5% over the prior week)

MONDAY

BIKE
(commute to work)
11.4 miles in 42:24 at 16.1mph

BIKE
(commute home)
11.6 miles in 37:21 at 18.5

** That ride broke my previous record of just over 38 minutes. AWESOME! **

TUESDAY

CROSSFIT
21, 15, 9 reps of...

Thrusters (95lb, 75lb, 75lb)
Pullups

TOTAL = 10:52

** I've begun to get kipping down, but only JUST.

This workout was brutal!!  **

SWIM
2250 yards

500 FBB
10x 50s on 0:50
10x 100s on 1:40
250 FBB

WEDNESDAY

RUN
5.12 miles in 36:24 at 7:07 pace

THURSDAY

BIKE
11.73 miles in 40:16 at 17.48 mph
11.9 miles in 38:07 at 18.74 mph

FRIDAY

CROSSFIT
20 minute AMRAP of...

10 box jumps
10 dumbbell swings (35lb)
Round # pullups (round 1 = 1, round 2 = 2, etc.)

FINISH = 14 rounds completed
(...plus jumps and swing)

** For those of you who are curious, that's 105 pullups!! 

Booyah!!  **

RUN
4.18 miles in 32:04 at 7:40 pace

** Does running when my legs feel like bricks count as a BRICK RUN? **

SWIM
2000 yards

500 FBB
10x 50s on 0:55
3x 4-3-2-1 swim
250 FBB

SATURDAY

RUN
5.02 miles with my 10k training group

BIKE
12.76 miles in 41:30 at 18.46 mph

SUNDAY

SWIM
2000 yards

500 FBB
5x 50s on 0:55
5x 50s on 0:50
5x 50s on 0:45
4-3-2-1 swim
500 FBB

YOGA
1:10 of yoga

RUN
12.12 miles in 1:33:37 at 7:43 pace

** I had "12m run" on the schedule.

I debated interpreting that as twelve minutes instead of miles

due to being tired and the rain.

Turns out, the run was amazing and I felt GREAT! **

Onto recovery week #3 (yay!).  It's all race week with a...  I'll call it a One-Third Ironman triathlon coming up on Sunday.

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Questions

1.  How was your training week?  


Swim fast.  Bike smart.  Run hard.