Second week back into training and I did pretty well this week.
With the addition of a longer bike ride on Monday I didn't plan to push the run volume and originally kept to the 25.5 miles of the run plan but I really felt good today.
Swim:
2 easy swims in Trout Lake. It's been a while since I've been in the pool so I took it easy and kept the volume down to about 1500 per swim. Next week I'll try 3 times and up to around 2000 yds.
Bike:
5 rides for 203 miles in 10:50
Since I had the day off I rode 3 hours on Monday.
Tuesday and Wednesday were a little more than an hour each of easy riding.
Thursday I had 4X7(3) at threshold in the 90 min ride.
Saturday was 59 miles in a little over 3 hours. It included 10X1(2) in Zone 5. Started about 230 watts and worked up to 300 watts.
Run
4 Runs for 29.5 miles in 4:11
Tuesday for about an hour including 6X2.5(5) at threshold
Thursday for about 40 min including 6X1(2) in Zone 5. Started intervals in the high 6 min/mile and dropped them down to mid 6 min/mile by the 5th interval.
Friday half hour easy.
Sunday 2 hours easy to moderate. I felt really good so I pushed the 90 min run to 2 hours and run the last 3.5 strong.
Another good week with about 16 hours of training. Since I added a 3 hour run in on Monday I had to keep the rides easy on Tuesday and Wednesday to complete all the other workouts as scheduled. Next week is supposed to be lower volume. I will probably add a few easy runs to keep myself busy.
With the addition of a longer bike ride on Monday I didn't plan to push the run volume and originally kept to the 25.5 miles of the run plan but I really felt good today.
Swim:
2 easy swims in Trout Lake. It's been a while since I've been in the pool so I took it easy and kept the volume down to about 1500 per swim. Next week I'll try 3 times and up to around 2000 yds.
Bike:
5 rides for 203 miles in 10:50
Since I had the day off I rode 3 hours on Monday.
Tuesday and Wednesday were a little more than an hour each of easy riding.
Thursday I had 4X7(3) at threshold in the 90 min ride.
Saturday was 59 miles in a little over 3 hours. It included 10X1(2) in Zone 5. Started about 230 watts and worked up to 300 watts.
Run
4 Runs for 29.5 miles in 4:11
Tuesday for about an hour including 6X2.5(5) at threshold
Thursday for about 40 min including 6X1(2) in Zone 5. Started intervals in the high 6 min/mile and dropped them down to mid 6 min/mile by the 5th interval.
Friday half hour easy.
Sunday 2 hours easy to moderate. I felt really good so I pushed the 90 min run to 2 hours and run the last 3.5 strong.
Another good week with about 16 hours of training. Since I added a 3 hour run in on Monday I had to keep the rides easy on Tuesday and Wednesday to complete all the other workouts as scheduled. Next week is supposed to be lower volume. I will probably add a few easy runs to keep myself busy.
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