Monday, January 21, 2013

January 14-20: Recovery Week, Now With Power



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.

8 comments:

  1. 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!

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  2. And graphs in pretty colors (purple) make you super fast, right?

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    1. Purple most of all, since it has the highest frequency on the visible light spectrum.

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  3. I 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!

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  4. Which 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.

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    1. I 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.

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  5. What's a powermeter? Damn that's a quick long run!

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    1. Just a device on your bike that measures your power output. Mine is crank-based, but you can also get hub-based.

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