Sunday, April 8, 2012

Professional Triathlete Training Log - Weekly Swim, Bike and Run Miles For Apr 2nd - Apr 8th


The only open water I have ever seen in Tucson
April 2nd - April 8th: The short build towards St George has begin and I'm excited to see what kind of gains I can make now that I'm starting to focus on the bike.  I had largely neglected the bike as I focused on my run and swim but now it is time to put in some solid bike work and see what we can do in preparation for St George. This week I felt great with a short recovery from Leadman, but by the end of Sunday my body was trashed and a much needed recovery day is in store for tomorrow.  Here is a summary of my week:

Monday:
- Swim: 2x1500, 1x1000
- Bike

Tuesday:
- Swim: 3x(5x100 fast on 1:45, 100 pull)
- Bike
- Core

Wednesday:
- Bike: 3x10 at 351 watts, 361, and 376 watts
- Swim
- Run: 4 mile @ tempo

Thursday: 
- Swim
- Bike
- Run: Tricats track practice (3 mile TT in 16:16, 1 mile TT in 5:04)
- Bike

Friday: 
- Swim
- Bike
- Core

Saturday:
- Bike: 5x30 at 253 watts, 263 watts, 269 watts, 273 watts, 275 watts

Sunday:
- Run: 4 x 3 mile at the track with 400 recovery
- Core

Here are my weekly swimbike, and run totals:

Total: 248 Miles / 24 hours 56 minutes

Swim: 16,750 yards / ~10 miles / 4 hours 48 minutes
Bike:  211 miles / 12 hours 26 minutes
Run:  27 miles /  3 hours 11 minutes
Core:  3 sessions / 4 hours 30 minutes

Weight: 155.8 lbs (average over the 7 days)
Body Fat: 6.9%

Calories Consumed: 35,777 / ~ 5,111 (as of Sunday at 9pm)
Calories Burned: 31,648 / ~4,521 per day

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