Week 16 Complete

I just got back from an awesome four day weekend in Colorado. It wasn’t a great week for training due to the weekend travel and the weather again.  Though the temperatures were pretty moderate all week, it rained and thunder stormed Tuesday and Wednesday. That kept me out of the pool except for Thursday and kept off the road and at the gym. 

On the bright side, I spend eight hours skiing on Saturday and six hours on Sunday.  It was a great weekend with some awesome friends. My legs and calves are utterly destroyed, but totally worth it.   Unfortunately, this was the last weekend of fun until my race in May.  I say unfortunately, but it’ll be a good thing when it comes to hitting all of my long weekend runs and rides. 

This week I am really going to focus on hitting every workout.  It has been awhile since I’ve completed all my workouts for the week, but this week it’s happening!  Come hell or high water!

Monday
Rest Day

Tuesday
S -500m warm up, 8x50m drill, 200-300-400-500 @ 45sec, 8x50m drill, 300m cool down
R - 1:00 Z2 (at 0:10, insert 5 x 3 min Z4 @ 1 min jog)

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

Thursday
S - 300m warm up, 8x50m drill, 12x100 @20sec, 8x50m drill, 200m cool down
B - 1:00 Z2 (at 0:15, insert 5 x 5 min Z4 @ 3 min spin)

Friday
S - 3,000 straight swim
R - 1:00 Z2 (at 0:45, insert 10min Z4 @ 3 min spin)

Saturday
B - 3:00 Z2 (at 2:50 insert 5 min Z4) (QC)
R - 0:30 Z2

Sunday
B - 0:45 Z1 (100+ RPM)
R - 1:30 Z1 to Z2

Total Hrs: 13:00 4:15
S: 3:00 1:00
B: 5:30 1:45
R: 4:30 1:30