Daily Archives: August 3, 2014

Triathlon Training Log – Week of July 28 (Week 29)

Woah. Where did this week go?

social-run-turnaround

Have you been running around in circles, too? Between playing catch-up from Lake Placid (recap to come, promise!) and working the New York City Triathlon expo this weekend, I’ve been go, go go—not that I’d want it any other way.

General training notes: So … it’s crunch time. As my last truly hard week before Nationals, this span centered on shorter, intense efforts. There’s nothing increased volume will do now; it’s about honing my paces and getting a feel for what can be maintained across the disciplines.

Monday – off

Totally unintentional. It was a travel day back from Lake Placid. I don’t remember the last time I’ve taken two days off in a row.

Tuesday – a.m. brick (bike and run)

Huge confidence booster. Absolutely huge. A few teammates and I met up in Central Park for three solid-ish loops on our tri bikes, and then I biked to the gym to run. And it went so well. I want to get better at dialing into my race pace immediately off the bike, which means maintaining a quick cadence—which means running on the treadmill (for now). My goal was to negative split three miles, and I did it! My average pace for the run was actually faster than my projected 10-K-off-the-bike, but it felt sustainable.

Wednesday – a.m. bike

Flatted for the first time this season. Womp, womp. But until that happened, the workout went well: one warm-up and two hard loops with one of my coaches. I was in the red for a good portion of the ride, but that’s what I needed.

Thursday – a.m. swim and run

Lots of race-paced efforts in the water (2,500 yards) and a progression run (five miles) on the treadmill. The swim went OK, but the run felt a lot harder than I hoped. You can’t felt great every day, but I wanted this final tough run to go better.

Friday – a.m. bike

Coming off a not-so-great workout the day before, I really, really wanted this ride to go well. And a solid-ish 40 miles later, I felt much more confident in my abilities and training.

Saturday – a.m. brick

Yes, I did two bricks in one week, but this second one was more for peace of mind—mainly to ensure Tuesday’s workout wasn’t a fluke. I rode an hour on my indoor trainer and then headed outside for three race-pace miles. Thankfully, it was a good workout.

Sunday – off

Volunteering and spectating the New York City Triathlon

All right, taper—let’s do this.  I’m coming for you, Milwaukee!