Monday 1:25 hour bike short hill climb workout (12x1 minute climbs)
Tuesday 50 minute Fartlek run (8x30 second @ VO2max); 2250 yard open water swim with Claude Bacon (@baconky) at Pure Austin Quarry location
Wednesday 2 hour bike/run brick: 1:30 hour bike followed immediately by 30 minute run
Thursday 1:30 hour foundation bike workout
Friday 3:37 hour bike ride: 62.57 miles; 17.3 mph average speed; 126 avg. heart rate
Saturday 1:50 hour long run at Brushy Creek Lake Park; 2700 yard endurance swim
Sunday Rest Day
I’m writing my update a day early because my mom, dad, brother, sister-in-law, and niece are in town for a week of family vacation fun.
Had a super week! REALLY enjoyed my open water swim at the Pure Austin Quarry with Claude. It was nice to have a training partner to workout with, especially a best friend and Team Topper Tri brother.
This weekend’s workouts were my best to date. Yesterday’s bike ride went perfectly according to plan. I had hoped to average 16 mph plus at a low heart rate and I was able to exceed my goals beyond my expectations. Today’s long run felt effortless for well over half the distance and I averaged a 149 heart rate for the entire run. My swim workout was scheduled for 54 minutes but I completed the session in 52 minutes. May not seem like much, but two minutes here and there really adds up, especially when completed at a smooth, relaxed pace.
This gives me a lot of confidence that my training is taking hold. If I can stay consistent and committed to the training, I believe I’ll be more than ready for both the half IM in September and the full IMAZ in November.
This next week is a recovery week and it couldn’t have come at a better time: my vacation week! I plan some easy bike rides with my brother, some ocean swim sessions, some beach runs, and even a day of golf with my him and our father. Other than that, there will be a lot of seafood eating, a little beer drinking, and a lot of laying out beach- and poolside. It promises to be a wonderful, relaxing week of family bonding and good times.
Best wishes on your training and in your lives to all my Team Topper Tri brothers and our triathlon friends across the world!
Kia Kaha!
1 comment:
great report....those statisics prove the training is working....and you're putting in the work....thanks for hosting me on our trip....ready for the next visit already
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