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.
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