Triathlon Training Log – Week of April 28 (Phase Two, Week 17)

Hi, all—happy Sunday! And May the 4th be with you!

maythe4th

[source]

Disclaimer: I only know about this because of my coworkers. I have never seen a Star Wars movie.

General training notes: The past three weeks of training hit me Monday, and I was glad to ease off the gas and embrace recovery week. Aside from Wednesday’s speedwork, my sessions this week maintained volume, but backed off intensity, especially my run workouts. My steady runs were steady, and my easy ones were easy—and I felt great during and after! Isn’t it funny how that works?

Monday – a.m. swim and run

This was the first workout since pre-South Beach during which I felt incredibly flat. Yes, I logged the yardage, but it was frustrating; I had to work a lot harder to hold paces, and overall, I felt like I was fighting the water, which is never an issue. Luckily, the easy four miles after went better.

Tuesday – a.m. bike

Originally, our Race of Truth should have taken place, but the forecast called for rain; the evening before, my coach pushed this time trial to Friday, but of course, the skies and roads were clear the morning of. A small group met in the park anyway, and we did a warm-up loop before we broke up into smaller groups for three additional loops.

Wednesday – a.m. run and swim

I don’t know what happened here, but yes, I did speedwork during recovery week: one-mile warm-up, 6×800, and one mile cool down. Three repeats seemed good at first, but since I felt good, I pushed and got the last three done. And my butt felt like it was going to fall off, which my coworkers said is a good thing. Next, I hit the pool for a 3,100-yard swim that contained lots of bilateral pulling sets and work with fins.

Thursday – a.m. long-course swim; p.m. CompuTrainer class at Tailwind Endurance and recovery run

The highlight of the long-course swim wasn’t the actual workout, but what we saw on the drive back to the city.

dog-is-my-copilot

That doggie needs a helmet!

As per my usual Thursday routine, I took a power hour class at Tailwind Endurance (hills and a threshold/VO2 max set) and logged a five-mile recovery run. It was incredibly hot and humid, and my sweating-to-working ratio made zero sense.

FridayRace of Truth (aka a.m. bike)

Dun dun duuuun! Here’s the premise: Bike one loop of Central Park (6.2 miles) as fast as you can. And if you use a triathlon bike, then you’ll be given a 45-second penalty (because everyone rides roadies during our group outings). And athletes are released every 30 seconds, so there’s no drafting.

After talking to one of the coaches at Tailwind, I decided to treat this time trial like a power test; both last about 20 minutes, so it’s all about building and maintaining efforts. Since I don’t have a power meter—and since my bike computer wasn’t working—I used perceived exertion as a guide: Out of the gate, I built to a 7.5-8/10, and really dialed into the 8 after climbing Cat Hill. I maintained this effort to Harlem Hill, and although I didn’t attack it, I pushed, and then tried to hang on for the last bit. Unfortunately, I got stuck behind a Wall/Team of Cycling Dudes, so I wasn’t able to lay down the hammer as much as I would’ve liked, but I definitely left everything on the course. And get this: My time last year was 19:07, and I clocked 16:53 this year! It’s all about progress! And since our elite female and I “smoked the girls” (in the words of my coach), he booted us from the all-girl group, so we’ll both be riding with guys.

Saturday – off

Sunday – bike-run-bike training day, including Escape to the Palisades 5-K

Folks, this may be the new best day ever. Our group of 15 biked across the George Washington Bridge, and some of us ran the 5-K while others did hill repeats. I’ll probably write a race recap because … I won overall for women! And then we biked more. I closed the day with around 4.5 running miles and 50 biking miles. Sweet!

How did your workouts go this week?

4 responses to “Triathlon Training Log – Week of April 28 (Phase Two, Week 17)

  1. That is some serious improvement on the bike.

    But OMG WHY WALL OF DUDES WHY.

  2. OMG wow congrats on that. You have seriously improved so d I could not be happier for you!

  3. That is a KILLER PR in the bike time trial. WOOOOO!

  4. Great improvement at your bike time trial!! Amazing! And yes, that doggie needs a helmet but so cute!

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