Daily Archives: July 19, 2015

Triathlon Training Log – Week of July 13 (Week 28)

Another week of putting in work and locking and loading for Nationals.

speedwork-outside-saucony-kinvaras-garmin

T-minus three weeks until #Hammerfest2015!

General training notes: Physically, this was the toughest week of training I’ve logged in a while. Let’s review: I came off a Saturday race; I did speedwork for the first time in months; and I bricked. Now is absolutely the time to ramp up the intensity before Nationals, and my body definitely noticed.

Monday – off

Tuesday – a.m. run; p.m. swim with Bearcat masters

In an effort to squeeze out the last bit of speed before Nationals, Coach Pat assigned 10x600s. I was able to hang for the most part on repeats 1-8, but nine and 10 were tough. After work, I met up with the Bearcats for 2,400m.

Wednesday – a.m. brick (CompuTrainer class at Tailwind Endurance and run at Finish Line PT)

Even though this was a “normal” bike-run brick, it was still tough: 10 minutes of alternating threshold and tempo efforts; three minutes easy; eight minutes of alternating threshold and tempo efforts; four, one-minute intervals at VO2 max; then five minutes at race wattage. Woof. Then I ran three miles at 10-K race pace. Another woof.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

Thanks to doing speedwork and bricking, my legs were already pretty dunzo, but I was able to crank out 5×1-min. efforts at VO2 max, 3×5-min. efforts at VO2 max, and another 5×1-min. at VO2 max.

Friday – a.m. swim with Bearcat masters and p.m. run

Four-thousand meters with build efforts and an afternoon long run in Central Park.

Saturday – a.m. bike

One of my watt-making work friends and I planned to ride, but unfortunately, thunderstorms and torrential downpours ruined those plans. Sigh. To the indoor trainer I went for 1.5 hours—because those watts don’t make themselves.

Sunday – a.m. run

Since my wave starts at 8:55 a.m. at Nationals, I waited until 9 a.m. to run so my body can get used to doing work in the heat. It’s a process, and I was to log 3.5 decent miles during my 50-minute outing. Hey, that’s half a mile more than last week’s race. I’ll make sure to log one run per week in the heat until Milwaukee.

Have you experimented with heat training?