Training Summary: July 31 - Aug 6
Swim: 4.6K/1h31
Bike: 105K/3h39
Run: 23.9K/2h6m
Weights: 1h2
Total: 8h21
Started off the week on vacation in Ottawa, so the first few days were mostly easy. Had a great swim early in the week, and then did a tri-club workout on Thursday that was high intensity (but short due to a training injury to another member). Finished off with an 11K LR on Saturday and 64K ride on Sunday that were both low-intensity and in relatively cool weather. Finished off the week feeling good.
Swimming: 3X
Monday AM: 1850m/35m Quality: 9/10 Intensity: 8/10
Started off in Kanata with a quick swim a the Goulbourn Rec Plex. I did my regular 1K warm up, and then did 4 x 100 hard with 50 m recoveries. I started off fairly strong (1:30) and then managed to drop down to 1:21, which is the fastest 100 I've ever swam in practice (that I can recall). So definitely happy with that effort!
Thursday AM: 1700m/35m Quality 7/10 Intensity: 6.5/10
Wasn't feeling well the night before, mostly just stuffed up and tired. Felt stiff in the morning prior to the swim. Did an easy warmup and felt better, so then I just did some tempo 50s and 100s and felt okay. Ended off with a 200m cool down.
Saturday AM: 1100m/21m Q7 I6
Very short, easy recovery swim following my run in the morning. Muscles felt good but body was very fatigued.
Cycling: 4X
Tuesday AM: 21K/1hr Quality 7/10 Intensity: 2/10
My first ride was an easy ride with Crystal (around 21K in 1 hr). Good chance to spin out the legs.
Thursday PM: 9K/16m Q: 7.5/10 Intensity: 9/10
Tri Club brick workout of 3K repeats (including a 500m climb of maybe 25-30m). Didn't really do a warm-up for the first set so I was a bit slow, but then settled into a good pace for the next two. Half way through the third set the workout was halted because a fellow member crashed. Finished the last set with an easy descent.
Friday PM: 11K/22m Q7.5 I6
Did an easy/quick ride through the city to spin out the legs after the intense workout the day before.
Sunday AM: 64K/2h Q8 I7.5
Long ride south of the city, mostly flat with some rolling hills (around 150m of climbing). It was a cool start (13C) with a slight headwind (SW). Felt pretty good but muscles were definitely stiff from the run the day before. Gradually warmed up and the wind didn't really cause any issues. I had to take a different turn because of the construction which threw off my total distance estimate, but in the end I was right around 62K and only had to add an extra 1.5K towards the end. Finished with a tail wind. Overall my power output (not including warm-up/cool down) but was around 210-215 without much variation. I'd like to average around 220W for the 90K but we'll see how training goes. Nutrition was 1 bottle with 2x Eload, 400mL of H2O with 1 salt tab (0.6 tab?) 1x granola bar at 30 min and 1x gel at 1h15.
Running:
Tuesday PM: 5K/25m Quality 6.5/10 Intensity: 5/10
I ran an easy 5K in the heat. Kept it quite easy and brought ice water. Average pace a little over 5:00/km.
Thursday PM: 2.1K/9m Q8 I9
As part of the brick workout there was 700m repeats off the bike with fast transitions. The first repeat was hard at around a 4:05 pace, followed by closer to 4:00 for the second. The third was an easy jog because of the earlier crash described above. Overall, the workout was high intensity but cut short.
Friday AM: 3.7K/25m Q6I5
Recovery run with Crystal (2.2K in 18 min) followed by a short 1.5K at a slow pace. I was orginally planning on doing my 11K run but my legs were very stiff after the Thursday workout, so I decided to postpone it until Saturday (the original plan at the beginning of the week).
Saturday AM: 11.3K/55m Q7.5 I7
Windy and cool morning (15C). First 4K were into the wind and slow, had trouble getting much below 5:00. Finally felt better and dropped down to around 4:50 for the next few K, and then ran down Sherman in the 4:40s. Remaining few K were uphill and slowed down to 4:50s again. Overall, it was a hard run but my R hip didn't bother me. Drank 1 scoop of eload and 1 bottle of water with a salt tab. (20oz)
Weights:
Monday AM: 22m Quality 7/10 Intensity: 6/10
Did a short strength workout at my parents' house on Monday morning.
Wednesday AM/PM: 40m Quality 7.5/10 Intensity: 7/10
Did a treadmill warmup (5 min walk/10min run) and 10 min of mobility exercises. In the evening I did a quick heavy session after driving all day. Started with squats and built to 140x8, DL 150x5, BP, 170 x 5 (2).
Sunday PM: recovery session
Next week
In Collingwood for school, so training volume will be down during the week. Hoping to get in 1-2X swims, a decent ride in the mountains and a decent run while I'm there. Hopefully can do either 1 long run or long ride on Thursday or Friday, depending on timing for school. On the weekend when I'm back I'd like to do another long workout (likely ride).
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