Tuesday: TR Sisters -2 (60 min threshold intervals); 2200m swim
Wednesday: 9k run
Thursday: 1700m swim; TR Leavitt +2 (1:20 tempo/sweetspot)+ 4k brick run
Friday: 8k run
Sunday: 2k swim + 60k bike + 14k run (half iron effort)
So, that was fun. Lots more rest than usual, capping it off with a race effort workout in all three sports.
Trainerroad, as usual, took the so-called 'recovery' week and laughed at it. OK, only doing 3 x 6 minute intervals Tuesday was kind of recovery compared to 4 x 8 minute intervals the previous week. Still tough, though!
|Cool looking sky leaving swim Tuesday night.|
|Running on the rail trail on Friday. I think the purple flowers are an invasive species but they are so pretty...|
|I'm fifth from the left, orange cap. Thanks Coach Nancy for the pic!|
My swim was solid. Two loops in 39 minutes, again. That's fine, but it's getting a little frustrating that I seem to have only one speed in open water. I was trying to go a little harder but it didn't really translate. That said, though, I'm significantly less fatigued after 2k of swimming compared to last year, which can only help on the bike and the run. So although I'm not seeing a big speed gain in open water compared to my greatly improved pool times, I've definitely got improved endurance. Next open water swim I'm going to take a little more time to get the wetsuit on exactly right and see if that makes any difference.
Then it was off on the bike.
|Hands on hips, LET'S GO ALREADY.|
|I don't think you can see just how huge my smile is in this picture.|
No question on the gains on the bike. There were some wicked cross and headwinds on this ride, and 422m of elevation gain. And I averaged 30.3 km/hr. Which includes having to slow down a few times for stop signs.
I was a little bit pumped up after that ride! And the best part was my legs felt totally amazing. No tiredness at all. Could I have maintained that effort for another 30k? No doubt at all in my mind.
|Awesome ride calls for pulling out the guns. Thanks to Natalie for the pic!|
Now my legs are a little tired today, but I am so darn pleased with myself it's a bit ridiculous. But it also isn't race day yet - a few more weeks of quality to really sharpen up and be ready to tackle the beast.
Tuesday: swim; TR Elwell (70 minutes of WTF I CAN'T EVEN. What the hell is that, TR?)
Wednesday: run; open water swim
Thursday: TR Polar Bear (2 hours tempo) + brick run
Friday: run, TR Townsend (90 minute aerobic)
Saturday: longass outside aerobic bike ride
Sunday: long run, hopefully swim
This is one of those complicated and hard to schedule weeks. Hopefully I can find a way to shoehorn another swim in there. Just have to take it day by day and see what happens!