Wednesday, March 28, 2018

IMLP Training Week 8

Week 8 - Base 2 Week 2
Monday, March 19 - Rest
Tuesday, March 20 - 17 mi bike
     Time: 7:27pm, Duration: 1:12:23, Avg Speed: 14.1, Loc: Indoor trainer, ME ride 3x12 in Z3 w/ 1:30 recovery, Felt: fine
Wednesday, March 21 - 5.0 mi run with Matt and Holly
    Time: 6:37pm, Duration: 51:01, Avg Pace: 10:12, Loc: Millennium Trail, including 2 sets of 3x6 uphill strides, Felt: chilly and underdressed
Thursday, March 22 - 12 mi bike
     Time: 8:14pm, Duration: 51:42, Avg Speed: 13.9, Loc: Indoor trainer, including 2 sets of 3x6 hard revs w/ 2min easy spin, , Felt: busy! so much to do! 
Friday, March 23 - 2100 yd swim + 5.6 mi run
     Time: 6:13am, Duration: 43:53, Avg Pace: 1:59, Loc: LHFC Pool, (WU: 50, 100, 150 easy, 3x100 alt. 1 arm/free, 3x100 ankle pull buoy, 8x150 moderate on 2:55), Felt: could tell it's been awhile since my last swim
     Time: 5:42pm, Duration: 54:48, Avg Pace: 9:44, Loc: Millennium Trail, 6x20sec downhill strides and 3 x 9min/1mile Z3 with 2 min recovery, Felt: good! 
Saturday, March 24 - 36 mi bike
     Time: 12:38pm, Duration: 2:40:25, Avg Speed: 13.5 (15.0 avg moving), Loc: Indoor trainer, Felt: so bored and hungry by the end 
Sunday, March 25 - 1.4 mi warmup + 8K Shamrock Shuffle + 1800 yd swim 
     Time: 8:12am, Duration: 14:20, Avg Pace: 10:04, Loc: Grant Park, Felt: chilly and slowly got the legs and body warmed up
     Time: 9:01am, Duration: 44:54, Avg Pace: 9:02, Felt: yay racing! 
     Time: 4:15pm, Duration: 38:58, Avg Pace: 1:52, Loc: LHFC pool, (6x50 easy, 6x50 with ankle pull buoy, 4x50 kick, 500 , 400, 100), Felt: rushed but happy to get into the pool 

Totals - 8 sessions, 84.4 miles, 8:53 time
  • 2 swim, 3900 yds, 1:23
  • 3 rides, 65.0 mi, 4:44
  • 3 runs , 17.2 mi, 2:45
Total for this cycle
  • 11 swims, 19250 yds, 6:54
  • 19 rides, 311.2 mi, 21:58
  • 20 runs, 108.6 mi, 18:00
  • 6 strength, 5:55

    Notes:
    • My calf feels a lot better this week! Now to keep up with the stretching and foam rolling.  
    • I took a good running selfie on Friday and then it didn't save on my phone.  Womp womp.  I need to keep practicing my technique anyway.  
    • Riding 2.5 hours on the indoor trainer is not surprisingly, very boring .  I watched a few Netflix shows and took a few snack breaks.  I am definitely looking forward to riding outside. I might just bundle up this weekend and tough it out outside. 
    • 116 days to go.  
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