To sum up my weekend:
So many hanging bikes
There was a lot of this.
General training notes: hello, recovery week! As to be expected, intensity decreased across the disciplines during the weekdays. Biking easy especially felt good, and my body definitely needed it. On Saturday and Sunday, though, Earl programmed not one, but two bricks for double the sportz fun—and they went really well!
Monday – p.m. CompuTrainer ride at Tailwind Endurance
Easy 70-minute spin-out with plenty of single-leg and high cadence drills
Tuesday – a.m. run; p.m. swim with Bearcat masters
Easy cruise intervals (3×12 minutes) along the West Side Highway for a total of 7.25 miles. It was a total zoo at Bearcat practice—there were at least eight people in our lane—so we did shorter sets (25s, 50s, and 75s) with lots of hypoxic breathing work. I led the lane (!!!) and got into a good groove when we had to breathe every five strokes, but I couldn’t make seven and nine happen. And so continues my #wannabeswimmer saga …
Wednesday – p.m. CompuTrainer ride at Tailwind Endurance
Repeat of Monday’s 70-minute ride
Thursday – p.m. run
Easy six miles after with a friend and coworker. Central Park was absolutely perfect—sunny and about 65 degrees Fahrenheit—and totally packed. Tourists riding rented bicycles make me nervous!
Friday – a.m. strength train
Normal full-body strength training routine with some corework
Saturday – a.m. brick (CompuTrainer ride at Tailwind Endurance and run in Central Park); p.m. swim with Bearcat masters
In this edition of Sportz Saturday, I had an easier 70-minute ride programmed and then a quality run with race-paced efforts. Unfortunately, the guy I ran with last week was riding/bricking long, so we weren’t able to sync up. Our workout went really well before, and I worried about whether I’d be able to hit the pace on my own—but I did! It took about 13 minutes for my legs to feel “normal,” but I was able to stay focused and execute. We’re getting to where we need to be!
Later that afternoon, I went to a nearly empty Bearcat practice. (Saturday was our first truly nice spring day, so most folks were probably outside enjoying it.) Like last week, I wore my Blueseventy core shorts and somehow managed to get my legs to work for 4,000m. Sheesh.
Sunday – a.m. brick (CompuTrainer ride at Tailwind Endurance and run in Central Park)
Because smashing one brick wasn’t enough … ha! Today, I logged a quality 70-minute bike workout with lots of threshold efforts before heading out to Central Park for an easy hour-long run. This was easily the best run I had all week, but that’s probably because I was warmed up from the bike … and running easy, of course.
What was your best workout this week?