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.
Basically.
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.
I still have yet to run that kind of distance alone. I have never done more than 13.1 alone.. don't know why I can't break through that. I give you major props for pulling it out!
ReplyDeleteAnd graphs in pretty colors (purple) make you super fast, right?
ReplyDeletePurple most of all, since it has the highest frequency on the visible light spectrum.
DeleteI like weeks with no long runs just similar runs everyday..for instance everyday is like an 8 mile run or something. LOL. Nice workouts per usual...your swimming is always so motivating!
ReplyDeleteWhich brand of powermeter do you use? I cycle for time and set up my Garmin HRM to make sure I stay in the targeted zones, but I'd love to have access to cadence, watts, etc. indoors.
ReplyDeleteI got the Quarq SRAM S975, and paired it with a Garmin 800 for readouts, which is nice because I can show a LOT of data field simultaneously to manage my power and cadence.
DeleteWhat's a powermeter? Damn that's a quick long run!
ReplyDeleteJust a device on your bike that measures your power output. Mine is crank-based, but you can also get hub-based.
Delete