So, last week involved a 20-mile long run. Which means that this week was a recovery week. And while some people loooooooooooooooooooove the reduced-length weekend long run and the easier workouts during the week, well, we know how I feel about it.
But I got to use my pent up energy to deal with a mountain of work, and then busted out a pretty quick 14 miler on Saturday that barely tired me, or my legs, one bit.
20+ miler #2 of the training cycle comes this Saturday. Should be a good one.
Monday: Rest day.
Tuesday: An early morning run with a 20 minute tempo section at 8:34/mile pace, followed by 5 hill repeats to cover a total of 6.57 miles in just over an hour. In the evening, 4400 yards of swimming with DCRP Masters.
Wednesday: A quick 30 minute strength training and stretching session to work through PT exercises, then an impromptu 2.5 mile walk in the rain when the metro basically stopped working during rush hour (not on the training plan. Sorry, coach.). In the evening, a 5.35 mile track workout of 1600-2x800-4x400 (7:43, 3:40-3:37, 1:45-1:45-1:44-1:47).
Thursday: 4300 yards of swimming with DCRP Masters in the evening.
Friday: A morning workout, starting with an hour of intervals on the bike trainer, made much more fun and effective thanks to the assistance of my new powermeter.
Graphs, people. They make you faster. Really.
Followed that up with 30 minutes of strength training at the gym.
Saturday: A 14 mile long run, averaging 9:05/mile overall, finishing the last 4 miles in 8:51-8:56-8:43-8:41. In the afternoon, biked 5.3 miles round trip to a chocolate tasting event with some fellowtriathletes.
Sunday: 4500 yards of easy swimming, plus 16 miles of round trip bike commuting to coaching.