Swim: 3 swims for 12,200 Yards
Bike: 5 rides for 301.2 Miles
Run: 5 runs for 53 Miles
Total Time: 25 hours, 11 minutes
|This ain't no wimpy 140.6|
Granted the time is probably a bit more because I swim so slow. But it is, what it is, I guess. Now, none of these SBR totals are my highest weeks for that individual discipline. But together, it's more mileage and time that I have ever put into one week. Throw in that the day before the week started I raced Atomic Man, and you have 8 days of nonstop fun!
It helped that I had Labor off so I could get 3 workouts in there (B, R, and S). Tuesday I got in my usual 40 mile am ride. Monday and Tuesday were pretty ugly. Not a lot of intensity, but that is the way I usually start off my weeks. So I can rest from the week before. Ironically I really had a great 4,200 yard swim on Monday. Some of the fastest intervals that I've swam all year.
|The Long Run|
Wednesday was also typical with my early morning run and then 4,000 yard pool session. The real fun didn't begin until Thursday morning with "The Long Run". I did 23 miles and didn't feel too bad. I had originally set out to run 7:30's but ended the run with a 7:14 average. I was glad to finish the last long run feeling strong. This is the longest training run, I've done since college. I did a 22 miler training for the Charlotte Marathon (and not even that long training for Boston).
|The Long Ride|
Friday morning I hit the pool for another 4,000 yards and then rode 30 relaxing miles that evening. Saturday morning was "The Long Ride". It was the longest by distance and time that I had ever done. Nothing too hard, but also very little "stoppage time". My total stopped time during the entire ride was only 12 minutes. I see a lot of people do 6 to 7 hour rides, but their elapsed time is like 45 minutes to an hour longer. I just don't have the time to stop for breakfast and lunch in the middle of a ride. Anyways, I got back and took 2 hours to rest and refuel and then went on a leisurely 9 mile run in the afternoon. Felt good as I averaged 7:02's.
|Steady State Ride|
Sunday Funday! Bike steady state and a tempo run! My training plan definition of "steady state" is just above race pace, or race watts. So I did a nearly 3 hour ride at 4 watts above my target IM watts. It was a little ugly in the beginning but it went well near the end.
|The Tempo Run|
I was quite stoked (does anybody use that word anymore?) to finish the week so strong. After the week was over, I was more tired than ever recall having been before. I stacked up pretty well in the ST training log. Second highest points in the last 30 days and the week. No. 1 in biking and 3rd in running for the week.
|635 Point Week|