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. 

Training Week Review (03/12 - 03/18)

Race week (albeit rather impromptu) #1

TOTALS
Swim - 3500 yards
133% increase in weekly yardage

Bike - 60.22 miles in 2:36:02 at 23.16 mph
26% increase in weekly mileage

Run - 13.06 miles in 1:25:32 at 6:33 pace
23% decrease in weekly mileage
33% decrease in time spent running
13% increase in speed

MONDAY

OFF

TUESDAY

RUN

4.18 miles in 0:30:55 at 7:24 pace

WEDNESDAY

BIKE

(trainer)

25.11 miles in 1:00:10 at 25.04 mph

THURSDAY

RUN

1.94 miles in 12:12 at 6:17 pace

1.94 miles in 11:53 at 6:08 pace

FRIDAY

SWIM

2000 Yards

500 FBB

Pyramid (1-5-1)

Pyramid (5-1,1-4)

250 FBB

BIKE

13.06 miles in 30:16 in 25.89 mph

SATURDAY

BIKE

(trainer)

8.0 miles in 20:00 at 24.02 mph

SWIM

1500 yards

500 FBB

10x 50s on 0:10 rest

2x 4,3,2,1

SUNDAY

RUN

(Leprechan 5-Miler)

5 miles in 30:32 at 6:06 pace

BIKE

(outdoors)

14.05 miles in 45:26 at 18.56 mph

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Questions

1.  How was your training week?  


Swim fast.  Bike smart.  Run hard. 

Training Week Review (03/05 - 03/11)

This is recovery week #2.  

TOTALS
Swim - 1500 yds (0.85 miles)
That's an infinite percentage over all the time combined from the new year until now!

Bike - 47.9 miles in 2:00:46 at an average 22.48 mph
29% increase in weekly mileage (should have been higher)
33% increase in time spent in the saddle (should have been higher)
2.7% decrease in average speed

Run - 17.11 miles in 2:08:16 at an average 7:30 pace
10% decrease in weekly mileage
6.7% decrease in time spent running
4.2% decrease in average pace

MONDAY

BIKE

11.11 miles in 30:17 at 22.02 mph

RUN

2.94 miles in 22:43 at 7:44 pace

TUESDAY

STRENGTH

WU: Spin Bike

3 Rounds...

Plank - 1:00

10x 5s hip extension

Plank Touch (10 for each side)

McGill Crunch (10 on each side)

Plank Opposites (10 on each side)

RUN

4.18 miles in 30:37 at 7:19 pace

** I had planned a Crossfit workout for after my run,

but I felt empty afterwards.

So given the recovery week status, I called it quits.  **

WEDNESDAY

BIKE

11.21 miles in 30:14 at 22.25 mph

THURSDAY

RUN

3.86 miles in 25:45 at 6:40 pace

** I was supposed to bike Thursday,

but as you saw HERE, I couldn't help myself.

It was 62 degrees and I couldn't in good conscience give that opportunity up.  **

FRIDAY

CROSSFIT

5 Rounds...

10x Clean Squat Thrust (75lb)

10x Pushup

400m Run

R1 - 2:58

R2 - 3:17

R3 - 3:15

R4 - 3:18

R5 - 3:39

TOTAL - 16:29

SATURDAY

BIKE

25.58 miles in 1:00:15 miles at 25.42 mph

SUNDAY

YOGA

SWIM

1500 yards

500 yd - Alternating Free, Back, Breast

5x 100 IM

1-4 Pyramid (1,2,3,4,4,3,2,1)

RUN

6.13 miles in 49:11 at 8:01 pace

** My goal for this run was to hit my Ironman goal pace, 8:00.

I was surprised how much I had to slow myself down.  

It became a very 'mental coach' run, 

but I did pretty well and the run felt easy (yay!).

Now I just have to quadruple the distance 

and match the pace after 2.4 mile swim and a 112 miles on the bike and I'll be set.

Here's to big dreams! **

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Questions

1.  How was your training week?  
Recovery weeks seem to become a 'Train on the fly' type of schedule, but it was still a decent week.  I'm happy about having swimming back in the equation. 


Swim fast.  Bike smart.  Run hard. 

Training Week Review (2/27 - 3/04)

Totals
Swim - 0 yards

Bike - 36.93 miles (1:30:28 at 24.62 mph)
70% decrease in mileage
79% decrease in time in the saddle
43% increase in speed

Run - 19.11 miles (2:17:27 at 7:12 pace)
36% increase in mileage
29% increase in time spent running
4.6% increase in speed

Monday

YOGA

Tuesday

RUN

4.24 miles in 31:09 at 7:21 pace

CROSSFIT

10,9.8.7.6.5.4.3.2.1 Reps for TIME

Burpees

Body Squats

Box Jumps

TIME = 6:43

Wednesday

BIKE

12.62 miles in 30:15 at 25.04 mph

Thursday

RUN

5.28 miles in 37:28 at 7:06 pace

**  I already posted about this run HERE. 

It was rainy, cold, and I really didn't want to go run.

I compromised with myself to do at least 3 miles

and ended up doing more as I felt amazing!  **

Friday

BIKE

24.31 miles in 1:00:13 at 24.22 mph

Saturday

RUN

9.59 miles in 1:08:50 at 7:11 pace

**  Due to an impromptu beautiful 50 degree afternoon which followed a cold, dreary morning,

my long run got bumped up from Sunday.

I've run sleeveless in both February and March now.

 

My first 2 miles were around 7:40 pace.

In light of the distance, I kept my effort constant, but my speed kept increasing of it's own accord.

I felt so strong and I could have easily gone further.

This was a feel-good run!!  **

Sunday

OFF

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Questions

1.  How was your training week?



Swim fast.  Bike smart.  Run hard.

Training Week Review (2/20 - 2/26)

Totals
Swim - 0 yards

Bike - 123.65 miles (7:21:21 at 17.16 mph)
100% increase in distance
192% increase in time spent on the bike
31% decrease in average speed

Run - 14.03 miles (1:45:47 at 7:32 pace)
35% increase in distance
46 % increase in time spent running
8% decrease in average speed

Monday 

RUN

3.56 miles in 26:43 at 7:30 pace

YOGA

Tuesday

BIKE

18.88 miles in 45:12 at 25.06mph

CROSSFIT

5 Rounds for TIME
10x squat-clean-thrust (65lb)
10x pushup
400m run

TIME
Round 1 - 2:58
Round 2 - 3:03
Round 3 - 3:00
Round 4 - 2:59
Round 5 - 2:46
TOTAL - 14:48

** This is my favorite Crossfit style workout!
The biggest time factor in each round was the treadmill speed.
I'd prefer to repeat this workout on a track to eliminate that variable.  **

Wednesday

BIKE
12.77 miles in 30:16 at 25.31mph

RUN
1.94 miles in 14:20 at 7:23 pace

CROSSFIT
 Burpees for TIME

50 Burpees
1st 25 = 1:24
2nd 25 = 1:55
TOTAL = 3:19

25 Burpees
Time = 1:32

** This began as a Time Trial for 150 burpees.
After 25, I changed my mind and did 50.
Next time I'll make this an AMRAP **

Thursday

RUN

8.53 miles in 1:04:44 for 7:35 pace

Friday

YOGA

Saturday

OFF

** I had work 7a-5p, went straight to a friend's fight after work
and had to rest before Sunday's big fundraiser.  **

Sunday

BIKE

92 miles in 6:05:53 at 15.53 mph

** This was the Jim Calhoun CardioRaiser.
I spun for just over a straight six hours!  **

** I used a trainer from my LBS and found it had a much greater resistance than my own.
I'm sure my trainer would have given me a faster average speed.
I'm considering upgrading my trainer since I spend so much time in my top gears.  **

Swim fast.  Bike smart.  Run hard.

Training Week Review (02/13 - 02/19)

This was my first active recovery week of 2012.  

I'll start by saying that while you look over my workouts, I began this week planning on a few good 8:00 pace runs and 23 mph rides; just something easy on my muscles to keep them working, but give them time to recoupe.  From the first look at my watch at the 1-mile mark on Tuesday, I discovered that was not what my body had in mind. 


Totals
Swim - 0 yards

Bike - 63.04 miles (2:30:56 at 25.2 mph)
11.4% decrease in weekly mileage
2.5% decrease in speed

Run - 17.7 miles (2:12:01 at 7:28 pace)
41.4% decrease in weekly mileage
6.39% increase in speed

Monday

 

YOGA

Tuesday

BIKE

12.34 miles in 30:11 at 24.54 mph

RUN

3.56 miles in 25:36 at 7:11 pace

BIKE

13.09 miles in 30:17 at 25.94 mph

Wednesday

OFF

Thursday

RUN

2.94 miles in 0:20:08 at 6:51 pace

BIKE

26.3 miles in 1:00:15 at 26.19 mph

RUN

3.86 miles in 26:36 at 6:53 pace

Friday

BIKE

11.31 miles in 0:30:13 for 22.47 mph

** After Thursday's workout, I made this an "easy" ride **

CROSSFIT

5 Rounds for TIME

5x deadlift (95lb)

10x Up-Down

10x Box Jumps

Round #1 = 5:30 (0:03 faster than 2/5)

Round #2 = 5:29 (0:12 faster than 2/5)

Saturday

CROSSFIT

AMRAP - 5 min

5x push up

10x squat

Rounds = 14.5

Sunday

YOGA

** I had planned on running after work, 

but after a full weekend of work and a late night

I just couldn't mentally bring myself to do it. **

** Lesson learned: weekends after work are not good for cardio **

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Questions

1.  How was your training week?
Have you had a recovery week yet? 


Swim fast.  Bike smart.  Run hard. 

Training Week Review (02/06 - 02/12/12)

Totals
Swim - 0 yards

Bike - 71.14 miles (2:45:49 at 25.9 mph)
8.2% increase in weekly mileage
0.6% decrease in time
8.8% increase in speed

Run - 17.7 miles (2:12:01 at 7:28 pace)
12% increase in weekly mileage
12.8% increase in time
0.4% decrease in speed

Monday

 

YOGA

Tuesday

Run

2.94 miles in 0:20:50 for 7:05 pace

Crossfit

AMRAP in 10 / 5 min.

5x Push Up

10x Body Squat

FINISH (10 min) = 26.5

FINISH (5 min) = 12.5

Wednesday

Bike

12.48 miles in 0:30:18 for 24.72 mph

Crossfit

3 Rounds for TIME

15x Squat-Clean-Thruster (65 lb)

600m run

TIME = ~15:30

Thursday

Run

3.88 miles in 0:28:29 for 7:20 pace

YOGA

Friday

Bike

20.54 miles in 0:45:15 for 27.24 pace

Run

7.02 miles in 0:53:54 for 7:41 pace

 

YOGA

** I have no idea where my bike speed came from that day

I started out with my left knee feeling iffy

and it turned out to be quite a fast ride.

 

Given that my legs take a mile or so to warm up on the run,

my goal was to try and tire my legs out biking

so that my long run would be more of a test of consistent speed.

It seems to have worked **

Saturday

Bike

38.12 miles in 1:30:16 for 25.34 mph

** I planned on 2 hours, but couldn't mentally go past 1:30.

In hind sight, I should have taken in some calories around 0:45-1:00 **

Sunday

Crossfit

21, 15, 9 reps for TIME

Thrusters (65 lb)

Sit Up (incline)

Push Up

TIME = 6:31

Run

3.86 miles in 0:28:48 for 7:28 pace

** I tried to excuse myself from this run

and ended up going further than I had planned **

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Questions

1.  How was your training week?
This week had a bit of a last minute change with shifting my long run earlier due to incoming weather (that never arrived), but this upcoming week will be even crazier since I have Tuesday and Thursday off this week.  Who knows what this week will be like.

2.  How many hours do you train per week?
I've been surprised to find I train less hours than I would have guessed.  

3.  Did you check out Lance Armstrong's performance at Ironman 70.3 Panama?
2nd place.  Not too shabby!  And he's still fine tuning.  I can't wait to see the '12 Kona race.


Swim fast.  Bike smart.  Run hard. 

Training Week Review II

Totals
Swim - 0 yards
Bike - 65.76 miles (2:46:03 at 23.8 mph)
Run - 15.79 miles (1:57:21 at 7:25 pace)

Monday

Yoga

Tuesday

Bike

18.05 miles in 0:45:24 for 23.85 mph

Crossfit

5 Rounds of...

 5x Deadlift (95lb)

10x Burpees

Time = 4:29

Wednesday

Run

3.86 miles in 29:09 for 7:33 pace

Yoga

Thursday

Bike

11.99 miles in 30:24 for 23.67 mph

Crossfit

AMRAP - 10 min.

5x pull ups

5x sit ups

5x back squats (45lb)

FINISH = 10 Rounds

AMRAP - 5 min.

5x pull ups

5x sit ups

5x back squats (65lb)

FINISH = 5 Rounds

Friday

Bike

35.72 miles in 1:30:15 for 23.74 mph

Saturday

Run

6.13 miles in 0:45:24 for 7:24 pace

Sunday

Crossfit

2 sets of...

5 rounds for TIME
5x Deadlift (105lb)
10x Up-Down-Box Jump
(that's THIS without the pushup)

FINISH #1 = 5:33
FINISH #2 = 5:49

** That workout shredded my legs **

Run

3.86 miles in 28:45 for 7:27 pace

** I tried to push the pace on this run and wouldn't you know!...
My long run on Saturday was still an overall faster pace.
I'm going to be graphing my paces pretty soon
to find a trend. **

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Questions

1.  How was your training week?
Last minute schedule changes altered the order of this week's workouts, but it still worked out.  I also found that my short and long runs are practically the same pace.  My body doesn't seem to warm up until a couple miles in, so my short runs are in desperate need of a warm up.

2.  Who are you rooting for?!
Despite not being much of a football fan, I'm rooting for the Giants. 

Swim fast.  Bike smart.  Run hard. 

Training Week Review I

I started this week with a fear of having gotten strep & very little idea of what my training schedule for the next 9 months is going to be like.    At least I no longer have a sore throat!  =D 

Now that 2012 training is underway, I thought I'd share my weekly training every week.  So here goes...

Totals

Swim - 0 yards

Bike - 51.56 miles (2:16:11 at 22.7)

Run - 12.13 miles (1:33:29 at 7:40)

Monday

OFF

Tuesday

Bike

11.69 miles in 0:30:25 for 23.06 mph

Wednesday

Run

3.0 miles in 22:31 for 7:30 pace

Crossfit

Overhead squats

Burpees

Box Jumps

Two rounds of 10 reps, 9,8,7,6,5,4,3,2,1

Took roughly 8 minutes each

Thursday

Bike

17.6 miles in 45:21 for 23.29 mph

Crossfit

Thrusters (45 lb)

Decline sit ups

Pushups

Box Jumps

Three rounds... 

21 reps, 15, and 9

9:16

Friday

Run

6.13 miles in 49:03 at 8:00 pace

After two days of crossfit, my body was not happy.  

A big part of me wanted to take Friday off, 

but after the first mile, I was so happy I stuck with the training.  

I even stuck to the full long run instead of cutting it short like I planned.  

Saturday

Bike

22.27 miles in 1:00:25 for 22.11 mph

Sunday

Run

3 miles in 21:55 for 7:18 pace

I wasn't home from work until almost 6pm.  

It was dark and I was tired, but I convinced myself I needed the run.  

I headed out on yet another "just keep it easy" run 

and for some reason my legs just took off right from the start.  

I ran the first half at 10 seconds per mile faster 

and even went under 7:00 pace on the way back. 

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Questions

1.  How was your week of training?
Tough getting back in the swing?  Are you already half way through and just coasting through?  Or are you still delaying the start of training season?

2.  Any big plans for this upcoming week?
My plan is to use tomorrow's off day to finish my training schedule up through June's Rev3 Half.  So far it's taken me four days to get the run portion done.  Still no bike plan let alone access to a pool!  Hopefully fate smiles upon me!

3.  How was your weekend?! 
I had Friday and Saturday off and realized (yet again) that I do much better with a schedule.  Time off goes by way too fast!


Swim fast.  Bike smart.  Run hard.