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?

2 responses to “Triathlon Training Log – Week of July 13 (Week 28)

  1. The fact that it was so hot didn’t help I’m sure. Nice job making it through this week.

  2. Those are some gorgeous Sauconys. Working out in the heat is SO tough, but it’s the best way to prepare for a race that will be hot and humid. Nice job toughing out the conditions.

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