I am not one given to self congratulations, there is always something that could have been better, but upon reflection I decided to give myself a wee pat on the back for this last week’s training. It’s by far the biggest week in miles and pretty close to the biggest in time for the last six months and it reaffirms the power of a step back week. I am also pleased because I wanted a big week and I managed to get one with being derailed. Here’s the breakdown, with the exception of today’s Monday through Thursday are before and after work workouts:
- Monday Swim 1800 yards / Bike 21 miles on the trainer in 1:14
- Tuesday Bike 21 miles on Trainer 1:10 / 5 mile Tempo run
- Wednesday Swim 2000 yards / Core work and foam roll
- Thursday Bike 31 miles on Trainer in 1:43 / 7 miles run including 8 x 400 intervals @6:30
- Friday 2000 yard swim
- Saturday 2300 yard swim
- Sunday Bike 70 mile ride in 4:07 followed by 7 mile run average pace 8:12
Totals: 19 miles run, 143 miles ridden and 8100 yards in the pool, total time 15:06 total distance 167 miles
Some other mentionables: I hit 400 miles on my Newton Distancias.
A little worn on the toes and a little flat on the forefoot but plenty left in the heel! Just pre ordered next gen in same shoe for March delivery!
I am getting more comfortable on the TT bike and although this weekend I decided to mix it up and take my road bike although I have piled on nearly 300 miles on the new Adamo saddle in the last month
My swim is coming together and my plan to simply add 50 yards a week to my “non assisted” section is really working and I am up to 600 yards, still a long way to go to get to 2.4 miles, hell it’s a long way to to the 2.1 miles I will have in July but every journey starts with a single step!
Three weeks to race day!