Daily Archives: April 17, 2016

Triathlon Training Log – Week 20 (April 11)

Spring has finally sprung in New York City.


Cherry blossom bliss in Central Park

It’s about time!

General training notes: woah, this recovery week totally snuck up on me. We backed off the intensity across the disciplines for the most part. Tuesday’s swim contained some faster intervals, but I’ve also demoted myself as far as lanes go, so they didn’t feel too bad. All my rides were easy, and fingers crossed, Tailwind Endurance should be open next weekend! Finally, Operation: Increase Run Volume is going well. In total, I logged 24.75 miles this week, all of which were easy, smooth, and most importantly, injury-free.

Monday – a.m. indoor trainer ride

Easy, 70-minute spin with lots of cadence work. This was one of those workouts where I felt a little stiff getting on the bike—thanks to last weekend’s high training volume—but felt much better at the end.

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

I did my normal 3×12 minutes again, but instead of hitting my projected race pace, I kept it at endurance effort as per recovery week. After work, I went masters practice, and although my legs were not pleased with the 8×50 kick set following a 7.75-mile morning run, the rest of the workout went well. Our pyramid started at 100m and progressed down to 75m, 50m, and 25m and then went back to 100m. And I somehow ended up leading the lane again.

Wednesday – a.m. indoor trainer ride; p.m. run

Repeat of Monday’s ride: another easy 70-minute spin-out. After work, I met up with one of my friends for an easy four-miler along Central Park’s Bridal Path. (For the non-NYC folks, this is similar to a trail run on dirt and gravel, a.k.a. not concrete.)

Thursday – a.m. run and strength train

Like last week, I wasn’t sure how my legs would respond to a relatively short turnaround, but they felt much better this time. I will say it’s much easier to keep the pace, well, easy when I run twice in 12 hours. After, I did some strength training and corework.

Friday – off

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

Shining sun, perfect temperature—I didn’t want to stop after six miles in Central Park. Although difficult to be disciplined, I shut down the recovery run at the prescribed time. Sometimes following instructions is the worst.

Swimming and I are at a good place right now, so I was actually looking forward to this masters workout. We did a lot of freestyle tech work, which I appreciated, and eventually built up to a main set of 4x100m, 2x200m, and a time trial 400m. The goal was to hit and hold the same pace for each block. This is totally my game. In the water, I excel at dialing into an effort and holding it for, oh, 1500m. I was pretty pumped I was the only one who negative split the 400m interval, but the Russian swim coach made a cameo appearance, and he wasn’t impressed. He said to tell him when I get my 400m time in the four-minute ballpark. Sigh

Sunday – a.m. indoor trainer ride

Long story short, my #WingedFootLyfe life insurance hasn’t kicked in yet, so even though today was a perfect long-ride day, I made the responsible decision to stay indoors and grind it out for 2:20 on the indoor trainer. It wasn’t so bad because I binged-watched Nashville. My office is crazy about it, so my “homework” is to get caught up. Luckily, my boss let me borrow his DVD sets for seasons one, two, and three.

What’s your favorite TV show these days? Not that I’ll be able to watching anything else for a while, but still …