Whew, another Sunday and another week of training complete. I totally planned to pop in Wednesday or Thursday, but there weren’t enough hours in the day. And that really stinks because I have about four half-written posts that want to go live. Let’s see if I can manage my time better this week.
And digest all this pie from our first annual pie-off.
General training notes: With the initial base-building period complete, this current four-week span will incorporate solid/hard efforts across the disciplines, plus swimming and running speedwork. I really struggled to hold back during past weeks, so it feels good to start pushing—and I know my body can handle it now.
Monday – a.m. swim and run
Well, recovery week is definitely over. Moving forward, Monday’s swim will take the form of “speedwork in the pool,” and this main set was defined by “speed and pain.” Yes, “speed and pain” were written on the whiteboard. After warming up and doing a steady 300, we were split up so each lane contained swimmers from every group. (Each lane had a swimmer from fast lane number one, fast lane number two, etc.) Then we went head-to-head with our respective lanemates and raced each 25 yards other—sixteen times. With five seconds rest. Woof. Luckily, the run was easier: steady five miles, alternating between the track and treadmill.
Tuesday – a.m. indoor cycling and strength training
This 75-minute ride wasn’t too bad and focused on solid climbing and seated efforts. “Suffer for three minutes” became the mantra because that’s how the entire bike should feel during South Beach in 55 days. After, we did some corework, hamstring exercises, plus tons of chest/shoulder strength training with resistant bands.
Wednesday – a.m. run and swim
I kicked off my 24th birthday with speedwork—10 minutes at tempo, plus 4×800 repeats. Another unexpected birthday present? I survived an underwater 25 yarder during our swim workout (without fins). It’s all about progress.
Thursday – a.m. long-course swim
Hello, wetsuit! This was our first wetsuit-optional swim of the season, so we did a lot of interval work, plus several efforts at our race pace.
Friday – a.m. indoor cycling and strength training
Like Tuesday’s spin, this ride included solid intervals and lasted 80 minutes. The corework was absolutely killer, and we also did some work with resistance bands, plus walking lunges.
Saturday – off
Sunday – a.m. CompuTrainer ride at Tailwind Endurance
Maybe it’s because I’m getting better, or maybe it’s because I sat directly in front of a fan, but this two-hour CompuTrainer ride did not completely kill me. Broken into 15-20-minute increments, the main sets included build efforts with some sprints/passes sprinkled in.
How did your workouts go this week?