|Came upon this little fellow on my way home from the pool|
For the bike I got in three key confidence building sessions including a session as 3x10 with equal rest at 345, 361, and 373 watts. That gets me back to or even a little ahead of this time last year, but on much less volume and I'm a tad lighter too. I also did 35x (1 min on, 1 min off) in the 320-400 range on my TT bike. Finally I got in a single 20 minute interval at 343 watts including the last 4 minutes of the interval on a steep descent.
For the run I didn't run much but got in back-to-back smashfest tempo runs after considerable amount of swimming and biking earlier in the day. Both were on the track and were short little efforts of 1 mile warm-up, 3 miles tempo, 1 mile cool-down but I felt great. I also did another run on the track consisting of a similar session but I did 6 descending 400s with 400 jog instead of the 3 mile tempo. My last run was during a rare Tucson blizzard on the track Sunday afternoon and consisted of 5x1600 with 400 recovery at 5K pace.
For the swim I got in some hard swim sessions with some emphasis in doing a little preparation for the Tucson triathlon that takes place in less than a week. Those specific sessions included mainsets of 2x825 fast with 175 yard recovery. I don't do flip turns and it costs me anywhere between .5 seconds and 1 second per turn on average but I did them in 11:03, 11:00 and then followed it up the next day at 10:43 an 10:32. The Tucson triathlon features an 825 yard pool swim and I hope to do it in around 9:45 or faster. I realize that I am giving up 30 seconds in that race but I am just out there for a good workout and my only real goal is to show improvement in the swim and given the nature of the course it is a highly repeatable way to check my progress.
Here are my weekly swim, bike, and run totals:
Total: 226 Miles / 25 hours 42 minutes
Swim: 26,100 yards / ~15 miles / 7 hours 27 minutes
Bike: 187 miles / 10 hours 31 minutes
Run: 25 miles / 3 hours 14 minutes
Core: 3 sessions / 4 hours 30 minutes
Weight: 157 lbs (average over the 7 days)
Body Fat: 6.5%
Calories Consumed: 38,796 / ~ 5,542 per day (as of Sunday at 5pm)
Calories Burned: 32,722 / ~4,682 per day