Monday 1:20 hour bike: 11x 1 min short hill climbs (morning); 2600 yard swim
Tuesday 50 minute Fartlek run: 6x30 seconds at VO2max intensity
Wednesday 1:15 hour bike (morning); 45 minute run (afternoon on treadmill)
Thursday 1:30 hour bike (morning); 2500 yards swim Fartlek and sprint (afternoon)
Friday 1:45 bike/run brick (1:15 bike; 30 minute run)
Saturday 50 minute run; 2250 yards swim (1650 at race intensity)
Completed every workout this week, which always makes for a good workout week. It was especially nice to get all my swim sessions in, considering there aren’t many weeks where that is possible.
I had to back my wake-up time to 4:30 am due to the increasing volume. This means bedtime comes at 9 pm every night along with the kids. Jennifer is enjoying a good hour or two of quiet time at night. I think that’s her Facebook catch-up time.
Felt motivated and strong this week. I’m not saying it’s easy to wake up for every workout, but once I get going, it feels good. My intensity is where it needs to be and I figure getting my body accustomed to being race ready early in the morning is not a bad thing. And I’ll gain an hour in Arizona!
Now that the workouts are getting longer, I started adding some sports nutrition to my workouts other than only water. My sweat rate is very high and in this heat (those garage bike trainer sessions are a sauna), the added electrolytes help my performance.
This next week jumps back to over 14 hours because of the 3:30 long bike on Friday and 1:50 long run on Saturday. What’s nice (and was not planned) is that the following week is a recovery week while we are in Port Aransas for vacation. I will be taking my bike and running gear to get some light workouts in over the week. My brother, who is also training for IMAZ, will be with us, so I’ll have a training partner for the week. It will be a nice, and needed, change of pace.
Claude Bacon (@baconky) will be in Austin this week. We are scheduled to try out the open water swimming area at Pure Austin (north location). It really looks great on the website…750 meters marked with buoys! I’ll trade one of my weekly swim sessions for a nice open water workout. Looking forward to it!
Have a great week, All. Kia Kaha!
1 comment:
dude. great report..I am proud of your progress this week...I can see the catepillar becoming the butterfly with each report..soon you will fly young child. Those swim distances are impressive, mich less the distance at race pace. Do it big yo....
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