Training Summary: July 24-30
Swim: 3X/1h43/5.4K
Bike: 4X/2h56/89K
Run: 4X/1h37/19.8K
Weights: 2X/57m
Total: 7h28
After 2 weeks recovering from Muskoka, this week I started to build up my training volume again. My swimming has been going great lately, my hip is finally feeling stronger on the bike, and I'm very slowly getting back into running.
Swimming:
Swam 3x for the first time in a few weeks. I started off with an easy swim on Monday morning, and then on Wednesday evening I went to the pool for a quick swim. There was only one lane open so I had to battle some slower swimmers. I focused on 200s and managed to go 3:05 and then around 2:58 (even though the lane was congested for that set). This was the second time this month I've gone sub 3 in a 200 and the 3rd time ever (last was 2009). So I'm definitely feeling near the top of the my game in the pool. On Friday, I was still a little sore so I did a long warm-up and then focused on 50s. I managed to get to sub-40 (around 38s) which again is the second time this month (last Friday was the first time). The plus is this was after minimal rest (maybe 100 easy) and I only needed a short break after before I was able to keep swimming. So I'm quite happy with how my swimming has been going this summer.
Cycling:
On Sunday I had my longest ride since the race, so I started off the week sore. Tuesday evening I did a quick spin (20 m) on the trainer to loosen up. On Wednesday morning I did a harder ride and even did some short FTP intervals (aiming for 270-280 watts or so) to test out my hip. They actually felt pretty decent but I kept the ride short since I didn't have a lot of time. On Thursday night I went to the TriClub practice and figured I'd keep it easy and only push it if it felt good. The workout was 5K of fairly hill terrain (around 40m+) followed by 1K transition runs, repeated 3K. I started the first 5K with NP of 252W, and managed to follow it with laps of 256W and 271W. I was quite impressed as I didn't think I'd feel good enough to hold that effort. My final ride was Sunday in Gatineau Park. I was riding with my mom (although we were going at our own paces) so the plan was just to do 1 loop. I knew I'd be faster than her so I would double-pack through the park and do a few extra hills. Overall, I felt quite strong and had my fastest ride through the park ever (most of my PBs were set in 2011 and 2015). I ended up riding 50K in 1h40 with nearly 700m of climbing. For the week I was very happy with how my cycling went.
Running:
I started with an easy 5K on Tuesday morning, which my legs were very sore an stiff for (legs the night before). On Thursday I ran the 3 x 1K off the bike which felt good. Speed was down (average speed 4:20-4:30) but totally acceptable considering I haven't really done any speed work in the past 6 weeks. On Saturday I went out for a "build" run of 40-45min, or 8-9K. The first 2K were 5:15 and 5:00, and then after that I settled into a pace in the high 4:40s. Overall I felt fairly decent and felt my R glute start to get tired around 8K. I ended up running 9K in the high 43s (4:50 pace) and was quite content with the run. I'm hoping to add 10-15 min a week until I'm up to 20K or so before the race.
Weights:
Focused on legs on Monday and a mix of legs (a bit lighter) and upper body on Thursday. Got up to squat of 145 X 5, DL 145 x 5 and BP 165 x 5. Did some stretching and recovery on Friday evening before the drive on Saturday. Hip/glute definitely feeling stronger.
Next week
I'll be in Ottawa for the first part of the week (vacation!), then back in Hamilton for the rest. My training plan is mostly routine, with maybe 1x weight session once we're home, 2-3 swims and 2-3 rides/runs each. I'm hoping to build my long run to 11-12K and my ride to 2h/60K.
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