Triathlon Training Log – Week 15 (March 7)

I spent a solid amount of time this week cross-training, a.k.a. shopping for adult clothes.

2016-corporate-wardrobe

Leslie Knope’s goofiness + Claire Underwood’s fierceness = Carrie, a reluctant adult

My new gig starts tomorrow (gah!), so my sister and I shopped ‘till we dropped from Wednesday through Saturday. You would think swimming, biking, and running endurance would translate, but it does not.

General training notes: All in all, this was another mixed bag training week. It started in Sanibel and ended in New York City, and my body felt the heat and extra travel. Luckily, my recovery week starts Monday, and it’s the first time this season I feel like I actually need it.

Monday – a.m. swim

Back to my “office” for an easy 2,250-yard workout.

2016-sanibel-rec-center-swimming

Unpictured: freckles/tan lines

It was actually the same one I did last Wednesday, and it was rewarding to feel a difference in terms of smoothness.

Tuesday – a.m. run

All right, pros to this fartlek workout: it was the same one from last week, so I knew what I was facing; I felt smoother and more in control of the paces. Cons: it was super hot (around 80*F), so I tacked on some extra rest intervals; and due to poor planning, I had time to do the ladder (2-4-6-4-2 minutes) once before heading to the airport. Overall, it was a mixed bag, but it gives me confidence to know I can hit and hold the prescribed pace in hot conditions—because that’s what Omaha will probably be like in August.

Wednesday – a.m. CompuTrainer workout at Tailwind Endurance

Back in the saddle! I made my triumphant return with a 3×10-minute zone two set: for the first block, we alternated between high gear/low cadence (75 RPMs) and natural cadence every minute; the second set was straight natural cadence; and the third was high gear/low cadence and natural cadence every two minutes.

Thursday – a.m. run

Another cruise interval workout: eight minutes at Ironman effort, marathon pace, half-marathon pace, and 10-K pace with two minutes recovery between. Intervals one, two, and three were fine, but I struggled to maintain an even pace for my 10-K effort.

Friday – a.m. swim with Bearcat masters

A lot of my masters buds swam Harvard this weekend (er, the 2016 New England LMSC Short Course Championship), so this was a taper swim that contained mostly short (25 to 100m) efforts. I also nailed three dives off the blocks! After 4,000m, though, I was dragging for the rest of the day; swimming takes it out of me.

Saturday – a.m. CompuTrainer workout at Tailwind Endurance

Like most two-hour rides, this workout contained two hour-long blocks. First, we tackled a longer warm-up with single-leg and high cadence drills, plus some over/under efforts. (“Over” meaning more than 100 percent and “under” 85 percent; we alternated between these two for 10 minutes.) The opening main block included four, four-minute intervals: three minutes at tempo (75-85 percent) and one minute at VO2 max (105-120 percent). I was sore from Friday’s swim and didn’t know how long I’d last, but it ended up being fine. For the second hour, we rode the Ironman Germany course and alternated between 10 minutes at tempo, five minutes at sweet spot, and five minutes at threshold.

Sunday – a.m. run

This was my second time taking on Earl’s snowman challenge and trying to match my lower loop and Harlem Hill loop times. (For those unfamiliar with Central Park, the lower loop is relatively flat and fast and a bit longer than the Harlem Hill lap.) I settled in to my tempo pace for the lower loop and ran the 1.7 miles faster than I did two weeks ago. And in an effort to match the total time, I ran the 1.39-mile Harlem Hill loop about 15 seconds slower than my previous time. Although my times were closer, they didn’t match up exactly. On the bright side, though, I felt much more confident and in control of this workout, and I was happy with how sustainable my tempo pace felt.

How is it mid-March already?! Has spring sprung yet?

2 responses to “Triathlon Training Log – Week 15 (March 7)

  1. I’m really excited for you and I can’t wait to see how the new job goes. You look fabulous though, I’ve always been jealous of your hair.

    I still can’t fathom 2 hour rides. That overwhelms me just thinking about LOL.

  2. I always think fartleks should be easier because they’re typically shorter intervals, but sometimes running for time is harder than mileage because it doesn’t matter how hard you run, you still have to run for that set amount of time! Looks like you had a great week of workouts. Can’t wait to hear about the new job!

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