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Monster pizza w/ Jen and Clarke on Saturday night.
STATS:
Swimming: 18,100yds in 5 sessions
Cycling: 261 mi in 4 sessions
Running: 40 mi in 6 sessions
Maintenance: 1 hr 45 mins
Total: 25.1 hrs
Ave Weight: 164 lbs
GOALS FOR LAST WEEK:
My plan for last week was to keep my volume up in the 22-25 hr range while adding some very easy workouts that are basically just intro to real workouts. They are designed to get my run turnover going and give my bike legs a very little taste of 70.3 effort. I needed to get my run going so I planned to increase the run volume a little this week and lower my bike slightly.
* Continue to be patient and keep everything under LT minus 10 bpm (155 bpm bike & 165 bpm run).
* Continue to focus on nutrition. Need to drop 5-7 lbs by Clearwater in November.
* Two strength sessions.
* Swim 18K, Bike 260 mi, Run 40 mi
RECAP:
I was able to accomplish everything that I set out to do this week. On Sunday at 6pm I wasn't looking forward to my 10 mile run but I really wanted to hit my numbers and workouts this week so I got out there and finished it up. My swim is starting to show some promise at times, my bike feels pretty strong right now, and I think if I fix the hitch in my stride due to my right hip I should start feeling better on the run. One thing that I really need to focus on over the next couple of weeks is my maintenance routine. I've been slack at stretching and massaging the muscles and can tell that my right psoas and adductor need some serious attention. Can't neglect these things.
Over the past 4 weeks I've averaged 25.9 hrs per week which is my highest ever. My previous best was 22.1 hrs over a 4 week average in January of 2008. I really want to lay down a solid foundation for Clearwater and the winter. So far so good! My average weight has also dropped for the week which is a good sign. I'd like to get down to between 160-162 lbs by Clearwater because I'll need to be down there in order to run what I want to off the bike. The key is to not lose any muscle in the process and keep my bike power up.
KEY SESSIONS:
* Tuesday Bike: This will be a fartlek type of ride with the Tuesday group.
* Thursday Bike: 8 X 60s hill repeats.
* Weekend: I'll be spectating at Augusta and will ride the bike course twice on Saturday and then ride it backwards during the race on Sunday followed by a 12 mile run w/ 2 X 2 mi steady.
GOALS FOR NEXT WEEK:
I'm going to continue with building my solid foundation this week. My main goal is to get in all of my training and feel good during my key sessions. On top of that I want to do my maintenance routine at least 4 times this week.
* Continue to be patient and keep everything under LT minus 10 bpm (155 bpm bike & 165 bpm run).
* Continue to focus on nutrition. Need to drop 2-4 more lbs by Clearwater in November.
* Two strength sessions.
* Swim 20K, Bike 300 mi, Run 42 mi
THOUGHTS:
My legs were starting to feel pretty tired this week. I'm going to try and hold this volume for another two weeks which will give me a total of six weeks of solid aerobic volume. I'll follow that up with a slightly reduced training volume but will increase the intensity and get more race specific and follow that up with a two week taper for Clearwater to freshen up and peak. Waking up really early to fit all of the training in is starting to tire me out a little but I know I only have a couple more weeks before the training hours drop to around 18-20 hrs so I will have more time to sleep and do more maintenance work.
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