This week was by far the biggest week of the plan. I was reminded by Becca that my bricks were really not that big and that my long runs were not that long. This is, in my opinion, the flaw in the plan, it’s not quite big enough for a Half Ironman, although that will really be tested out race day. With that all being said this is how the week shook out
Monday; Brick. The Sufferfest Fight Club followed by a 50 minute treadmill run
Tuesday; a double. Interval run; WU 10 minutes easy and 10 minutes drills, MS 25 X 30 seconds on/off RPE 9/3, CD 10 minutes easy. In the evening there was a swim, the main set of which is 25x50s with 15 seconds Rest Interval
Wednesday; The Sufferfest Blender, a solid hour and forty five in the bank and a new TrainerRoad PR for 90 minutes
Thursday; Swim, WU 3x100 300 pull MS 4X400 CD 200 easy
Friday; off
Saturday; Brick. Another big swim WU 3x100 1x300 pull, MS 17 x 100...lost it in middle, CD 200 easy
Followed by 2 hours on the bike
Sunday; Brick. 56 Mile ride in just over 3:08 lots of Z2/3, very windy around the halfway point which bled a mile per hour off my speed from 19mph average to less than 18. Followed by a tough but completed one hour run, it was hot and hard but it got done
So for the week,
- 10 workouts, 13:26:24 and 166.47 miles
- 4 bikes 8:12:10 143.79 miles
- 3 runs 2:43:46 18.76 miles
- 3 swims 2:30:28 6900 yards
One more week and then it’s shave and taper time!
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