Swim - 7750 yards (4.4 miles)
48% increase in weekly mileage
Bike - 63.46 miles
105% increase in weekly mileage
Run -12.53 miles
35% decrease in weekly mileage
MONDAY
OFF
TUESDAY
CROSSFIT
5 Rounds
10x Squat Clean Thruster (75lb)
10x pushup
400m Run
Round 1 - 3:01
Round 2 - 2:44
Round 3 - 2:51
Round 4 - 3:01
Round 5 - 2:59
TOTAL - 14:38
(1:09 faster than last time)
SWIM
3000 Yards
500 FBB
10x 50s on 0:50
5x 100s on 1:40
5x 100s on 1:35
2x 4-3-2-1 swim
5x 50s on 0:45
250 FBB
WEDNESDAY
RUN
5.28 miles in 36:17 at 6:52 pace
THURSDAY
BIKE
(trainer)
1:10:00 ride without computer
Approximately 24 miles
FRIDAY
SWIM
3000 Yards
500 FBB
10x 50s on 0:50
500 Swim ()
5x 50s on 0:45
500 Swim ()
5x 50s stroke/swim on 0:50
4-3-2-1 swim
250 FBB
SATURDAY
RUN
7.25 miles in 59:51 at 8:15 pace
** I took the lead of our 10k training group
and was able to push one of them to well under his 10k goal pace.
He's now shooting for a pace, one full minute faster. **
SUNDAY
SWIM
1750 Yards
500 FBB
5x 100 IMs on 1:45
2x 4-3-2-1 swim
250 FBB
YOGA
BIKE
(outdoors)
39.46 miles in 2:17:32 at 17.21 mph
** After Saturday's Paleo cheat day,
Sunday was one of the best training days I've had in weeks. However, my ride took too long and wasn't able to fit my ride in. **
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Questions
1. How was your training week? Swim fast. Bike smart. Run hard.
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