Training Week #12


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Week Twelve Header

This week was another recovery week, which included reduced volumes and intensity. I was feeling some fatigue and achiness…some of which I attribute to a very solid week the week before. Here is the run down…

Monday 4/28:

AM – 70 minutes on the bike trainer with the focus on hill repeats – This was a tough workout to get the training week started. I did the workout and did the best I could, I just did not have a lot of push in the pedals!

PM – 2300-yard swim with the main set focused on drills and a few speed sets. This has become a recurring workout during my recovery weeks. I did not use the Garmin due to the nature of the various sets. I just focused on form and technique. It was nice to not think about time or speed every now and again.

Tuesday 4/29:           

AM – Tempo Run (speed work) on the treadmill – After a good warm-up, I ran 3×5 minute speed sets, which was a bit shorter than the last two tempo sets I have run, but OH MY! It was another tough session. I was feeling the results of a kick-booty week last week! No worries, just pushed through and was able to hit the target pace; it was just harder to get there and maintain. The 5-minute speed intervals ranged from 7:29 – 7:33 average pace.

PM – 3700-yard swim – I am not sure if this was the longest swim I have ever done, but if not, I would say it was pretty darn close. I was in the pool forever! The main set was 3000 yards with 4×500 and then 5×200 with the pull buoy while building speed over the 200. My times for the 500s were pretty good. The first set, was awesome. My times were a little all over the place, but I was giving all my effort! I think the 200s with the buoy were really just working to ramp up total distance. I did not pay too much attention to pace, just form. My shoulders were burning BIG TIME towards the end. I finished up my swim five minutes before the scheduled closing time for the pool!

Wednesday 4/30:

AM –55 minutes on the bike trainer with the focus being on max effort intervals.  Well, any little thing I had in my legs, was completely depleted in this workout. This is really becoming one of my least favorites…not because it is not effective…it just sucks! Max effort sessions are particularly hard for me and this morning, it was brutal! I finished it up with spaghetti legs!

Thursday 5/1:

AM – I was having some achiness in my legs and so I decided that I would take the morning to stretch. I did a one-hour stretch session from the P90X series.

PM – Massage!! Woo hoo!! Much needed!!

Friday 5/2:

PM – One-hour steady run on the treadmill. Good pace and was able to hold it throughout. Averaged 8:17 for 7.24 miles.

Saturday 5/3:

Brick – We met up and rode with a group of folks. There were six of us in total. It was a beautiful morning!! We did a course that is fairly familiar. It has several good rollers, which is great training. At the end of the course there is a lengthy steady climb, which Tony suggested that I hit hard with a solid tempo effort. It hurt, but I was pleased with my effort!! Overall the ride was good and I felt good. We rode just under 2 hours for a total of 35.69 miles (average 18.2 mph). Immediately after the ride we went for a run. I started out a bit tight and it took me a little while to loosen up. I ran for 5.18 miles with an average pace of 8:45.

Sunday 5/4:

3700 Swim – The main set included 6×500 steady effort with one-minute recovery between intervals. I was pleased with my paces for these intervals and overall for the 3,000 yard main set. Good, LONG swim!!

Interval Time Distance Avg Pace
1 9:37.6 500 1:55
2 9:37.6 500 1:55
3 9:41.3 500 1:56
4 9:42.6 500 1:56
5 9:41.6 500 1:56
6 9:46.6 500 1:57
Summary 1:04:22.5 3,000 1:56


Time: 11 hours 38 minutes

Swim: 9,700 yards

Bike: 59.26 miles

Run: 16.92 miles

Stretching/foam rolling: Some, but not enough!

Life Is Better


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