Week Ten Complete: A Solid Week of Training

Coming off of the Christmas holiday I really needed a good training week.  It wasn’t perfect, but at least I completed all my workouts, in some form or fashion.  Friday’s swim and run were a bit lackluster and I didn’t finish them completely.  My body just wasn’t feeling it; so, I finished about half of each workout.  That being said, I did complete my three hour ride on Saturday, which was a bear I must admit.  Hour one was golden.  I felt good and the bike felt great.  Hour two, I started to get a bit tired, but nothing horrible. Hour three sucked.  By 2:30 my legs were jelly and it was all I could do to spin my way home.  The wind was completely obnoxious the entire ride, but I blame the lack of legs on missing some of my long rides over the last month.  Talk about biting you in the butt, or the legs to be specific. I knew it would eventually catch up to me.  All in all, I finished the ride and was able to knockout an eight mile run today, which wasn’t fast, but I got it done.

Monday
Rest Day

Tuesday
S -300m warm up, 8x50m drill, 1x300 @ 40sec, 3x200 @ 30sec, 1x300 @ 30sec, 8x50m drill, 200m cool down
R - 1:00 Z2

Wednesday
B - Trans: 0:45 Z2 (QC)
R - 0:30 Z2

Thursday
S - 2500m

B - 1:15 Z1 (100+ RPM)

Friday
S - 2500m 1200m
R - 1:00 Z2  0:30 Z2

Saturday
B - 3:00 Z2

Sunday
R - 1:30 Z1 to Z2

Total Hrs: 11:00
S: 2:00
B: 5:00
R: 4:00

This next week starts the “Build Phase” of my training.  That means continuing to increase the training hours, an additional swim session, speed work, and two additional brick workouts, for a total of three. Brick: biking and then running, with minimal rest between.  Bricks are good training and preparation for the actual triathlon race. Those additional bricks will be challenging because they occur on my long ride and run days… like they’re not hard enough as is!

This should be a challenging week of training and hopefully I’ll be able to hit all my workouts.

Have a great week!