Sunday, February 5, 2012

Professional Triathlete Training Log - Weekly Swim, Bike and Run Miles For Jan 30th - Feb 5th

Back on Track in Tucson, AZ
Jan 30th - Feb 5th:  This week I got back on track even if my bum isn't fully healed.  It did still limit my cycling, but I'm not worried about the downtime or lack of volume.  I got in one intensity session where I repeated the 3x10s with equal rest that I did two weeks ago.  I actually had some mental things on mind that day and my butt really hurt doing this intervals with the intense friction and heat being generated but I was still able to bang out 340 watts, 345 watts, and 354 watts.  I had a fierce headwind so it took me a little longer to climb so I made them all to 3x10:32 and got less rest on the downhill because of the tailwind.  For the lack of cycling I have done recently I was happy to see an increase.

I spent a lot of time in the pool this week with a strong swim focus mixed in with some great intensity.  Every stroke was by myself and I really had a CTJ moment this week knowing that no single person can train harder and longer in the pool without a team, coach, partner or some other disciplinary and motivating figure.  As a result I will continue to swim by myself for now. I know a team atmosphere always raises my performance but I am happy where I am at and the flexibility to swim when I want to is a huge plus. 

I got in 3 hard core sessions and I'm starting to feel the strength in areas that were weak. I know that as I age I have to focus on some of the other areas that people often neglect so I am really trying to make it my goal to get in 3 core sessions a week (~1.5 hours each).

As for running, I had intended to make it back to the track and do another 2x3 miles but the body was torched from the get go and very tight.  I decided just to back it off and do a tempo 10K on the track with an emphasis on strong form. I did it in 38:32.  It was easy, but my form still started to suffer at about 5.5 miles from excessively tight hamstrings.  A big part of training this year is always running with good form so I stop when something happens to it.  I did some more stretching of the hamstrings to loosen them back up and did 4x400 with 400 rest in 1:20, 1:13, 1:13, 1:10 and then a 200 to bring the total track workout to a convenient 13.1 miles total. Obviously the first 400 was a little rough but then magically the hamstrings opened up and by the end I was ready to do redo the entire workout. 

Here are my weekly swimbike, and run totals:

Total: 118 Miles / 21 hours 30 minutes

Swim: 32,200 yards or ~18 miles /  8 hours 49 minutes
Bike: 72 miles / 4 hours 54 minutes
Run:  27 miles / 3 hours 25 minutes
Core: 3 sessions / 4 hours 22 minutes

Weight: 157.0 lbs (average over the 7 days)
Body Fat: 7.0%
Bike Intervals Up Twin Peaks Road In Tucson, AZ

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