Monday 1:40 hours tempo bike (34 minutes at threshold)
Tuesday 42 minute tempo run (22 minutes at threshold)
Wednesday 2:30 hours brick workout (1:45 hours bike; 45 minute run)
Thursday 1:30 hours steady state bike (1:10 hours at high aerobic intensity)
Friday Off
Saturday 5:30 hours bike (3:45 hours on the road; 1:45 hours on the trainer)- Son had football game, so I had to split the workout into two parts in order to complete it.
Sunday 2:30 hours long run from the house to Brushy Creek Park and back; 3500 yard (1.99 miles) swim at Madsen Rec Center (1:13 hours)
15:45 hours of training completed this week. I’m in the Peak phase of training, so volume and intensity are both increasing. Started the week feeling tired and unmotivated but as the week passed, my attitude got better. I still had strong sessions and I ended the week with some of my best long sessions to date. Being able to get 8 hours of sleep both Friday and Saturday night was key.
My body is handling the volume and intensity very well. I have very little, if any, soreness and I go into each day’s workout ready to go hard. I’m drinking Ovaltine with milk after the shorter sessions and Recoverite after the long sessions. I keep healthy snacks at work and I graze all day in order to consume the calories necessary for the volume of work. Today’s long run alone used over 2500 calories!
Once again the only real negative is that I got only one swim session in all week. I should be getting around 8000 meters per week. With 40 + hours of work per week, I have to sacrifice somewhere in order to spend quality time with my family. Swimming has to be that sacrifice. Today’s 3500 session was easy and was one of my smoothest sessions to date. I really “felt” the water and was gliding with ease. I believe I can maintain my current swim fitness with a couple of sessions per week, so I plan to continue my bike and run focus.
This coming week is another 15 + hours training week, so I’ll have to bypass my usual Monday rest day and switch it for Friday. We have our college’s advisory council meeting on Friday and Jennifer is traveling for work, so I’ll need the day to fulfill my work and family responsibilities.
Wishing everyone a great week ahead. Don’t forget that Oct. 10 is the IM World Championships. You can go to ironman.com and watch all the day’s action.
Kia Kaha!
1 comment:
as usual your determination, quantity, and quality continue to shine as a great exmaple for us all. Thanks personally for keeping this level of comittment up as I look up to you and your accomplishments.
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