Training Week Review (04/23 - 04/29)

Recovery Week #3

TOTALS
Swim -5250 yards (3.0 miles)
I started doing longer workouts.  I have to keep doing 3000+ instead of only 2000 where half is a warm up & cool down. 

Bike - 32.91 miles
Even I'm not proud of that!  With car issues and recovery week, I ended up missing two short rides.

Run - 19.41 miles
Despite not running until Friday, I'm was happy with this week's running. 

MONDAY

OFF

TUESDAY

EXPERIMENT
Retested my cadence
(*Should have a post about that up soon*)

SWIM
2250 yards

 500 FBB
5x 50s on 0:50
4-3-2-1 swim
5x 100s on 1:35
5x 100s on 1:30

WEDNESDAY

BIKE
(trainer)
11.68 miles in 30:14 at 23.18 mph

THURSDAY

OFF

** My car decided not to cooperate with me Wednesday afternoon
so I had to deal with it's hissy fit and get it fixed **

FRIDAY

RUN
5.5 miles in 39:20 at 7:09 pace

** Hill, hills, hills, hills, hills!!

I was very happy with that time given over 350 ft of elevation change **

STRENGTH
Legs

WU: 10x body squats, step up, lunges, burpees

Circuit #1 (2 sets of 10)
Goblet Squats (40lb)
Weighted Step Up (60lb)
Weighted Forward Lunge (60lb)
Single Leg Squat on bench
Burpees

Circuit #2 (2 sets of 10)
Thrusters (75lb)
Goblet Side Lunge (30lb)
Weighted Raised Single Leg Squat (60lb)
Box Jump
Over-Box Jump

SATURDAY

RUN
6.01 miles with 10k running group

BIKE
21.23 miles in 1:14:36 at 17.07 mph

** Exploratory ride around town **

SUNDAY

SWIM
3000 yards

500 FBB
10x 50s on 0:50
1500 Swim (23:05 = 1:32/100yd pace)
500 FBB

YOGA


RUN
7.9 miles in 59:46 at 7:34 pace

** The first 4-5 miles went great.

Then my lunch started bothering me.

I'm hoping Paleo takes care of the running GI issues. **

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Questions

1.  How was your training week?  


Swim fast.  Bike smart.  Run hard.