Last week was more peaking for IMDSM! We are officially 4 weeks out from race day and our weather went from the 60s to the 90s overnight, so we got a good dose of heat + humidity acclimation while making lots of deposits in the bank last week. I am getting excited to make a massive withdrawal from the bank in 4 short weeks!
Quote of the week:
“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.”~Andy Rooney
Swim highlights: 4000 yards
I only got to the pool once last week. After getting sunburnt a week ago, I decided to stay away from the chlorinated water as it really dries my skin out and I wanted to keep my skin as hydrated as possible so it could properly heal.
- Warm up:
- 300 mix in some strokes
- 6 x 50 (as 25 fast, 25 easy) (10 sec rest)
- Main Set: (***Note: PBB = paddles, buoy, band)
- 5 x 100 descend 1-5 (15 sec rest)
- 500PBB trying to hold same pace as last 100
- 4 x 100 descend 1-4 (15 sec rest)
- 400PBB trying to hold same pace as last 100
- 3 x 100 descend 1-3 (15 sec rest)
- 300PBB trying to hold same pace as last 100
- Rest 2min
- 800 swim holding best average possible
- Cool Down:
- 200 any stroke
Bike highlights: 236 miles
I got out on the open roads for a few long rides last week and I am pleased to report no more sunburns because I coated myself in Zealios sunscreen (which is the best stuff out there)!
Run highlights: 31.4 miles
Sunday I had my longest run of the week and did it off of a shorter ride with intense intervals (oh and a big brick on Saturday). Needless to say, I was carrying a lot of fatigue in the legs. I realized on the shorter ride that I was in need of more fuel than I had planned for. Thankfully my ride was on the trainer at home, so I was able to load up before heading out on the run. I took Jersey with me for the first 1/2 of the run and did the last 1/2 of the run solo. Because of my increase in fueling coming off the bike, I was able to execute a much stronger second 1/2 of the run and turn what started as a REALLY. TOUGH. WORKOUT into a strong finish.
Strength Training: 15 minutes of core strength daily
Weekly Totals: 21 hours & 43 minutes
2×30 minutes of full body strength training
Attitude of Gratitude:
What were your highlights from week 19 of 2022?!