I just completed week 10 until IMWI…YIKES…single digits now 😉 Here is a quick review of my week:
AM: 2400 yard swim in 1 hour…10×100 working set
PM: 1 hour bike workout (15.89 miles)…6×2 min power zone 4 intervals.
I immediately followed up my bike workout with 45 minutes of TRX strength training.
AM: Easy line running at the track…6.01 miles in 54:13 (9:01 average pace)
I followed the running up with acupuncture and the funeral for my 13 year-old student. It was a tough day.
AM: 2300 yard swim in just under 1 hour…100s & 200s fast with 4x50s on the minute
PM: Brick workout…48.35 mile bike ride in 2:50:07 (17.1 mph average speed), followed by 1.16 miles in 10:33 (9:06 average pace)…Lots of rolling hills on the bike and no knee pain on the bike or run 😉
AM: Easy run around the track…3.48 miles in 32:35 (9:22 average pace)
PM: I taught TRX in the afternoon for 45 minutes, followed it up with 2185 yards (at the meter pool) in 45 minutes working on drill work, then mowed the lawn and went back to teach a second TRX class…1:30:00 of TRX strength training (total for the day)
Rest day…We celebrated the 4th of July without having a workout 🙂
The original plan was to ride 100 miles today, but when we woke up to start riding, we had severe thunderstorms in central Iowa. We decided to swap Saturday’s and Sunday’s workouts since we had late afternoon/early evening BBQ plans with friends on the calendar. 😉
Run: I decided to try running on the roads to the local high school track to do some line running and then run the roads home. This meant that the first 2 miles and the last 2 miles would be on the road (no line and varying terrain), with the rest of the workout on the track. I was super excited to have NO PAIN!! Thanks Dr. Chris for helping me get my running legs back under me 🙂
I followed my run up with 30 minutes of core work before heading over to visit friends, grill food, chat and let the kids and dogs romp and play together. What a fun evening!!
With the temperature predicted to be above 90F with a heat index closer to 105F, we opted for a 5:30 am start time for our century ride. We lucked out and had a hazy start to our day. It was definitely humid, but at least the sun wasn’t blazing us until we neared the end of our ride. Thankfully we were wheeling into the driveway by 1:30 pm and managed to avoid most of the jungle-like conditions that immediately followed our ride. It wasn’t one of our faster rides, which is ok because the goal was to just cover the 100 miles…we did just that.
Weekly Totals: 18 hours & 39 minutes
Swim: 6885 yards
Bike: 165 miles
Run: 18.2 miles
Strength Training: 2 hours & 45 minutes
How is your training going? What did you do to celebrate the 4th of July?