Sunday, April 15, 2012

Professional Triathlete Training Log - Weekly Swim, Bike and Run Miles For April 9th- April 15th

Random Tucson Palm Tree Motherload
This week was supposed to be a bike focused week, but unfortunately I took a pretty good spill running on Wednesday.  The spill left me with a very swollen and bruised hip along with some pretty good road rash on my arm, shoulder, and hip.  Thankfully this time around my knee survived with some minor road rash on the back of the calf but no swelling. As a result, I took Thursday, Friday, and Saturday as active recovery days. Today the hip is still quite painful but I'm hoping that it is only a badly bruised bone and that it won't derail my plans for a podium finish at Ironman St George.

As for workouts, well this week I ended up doing the exact same swim and run workouts all week long.  This might be insanely boring to some, but it is what I need right now to become a more efficient swimmer and runner.  As I reach the top of the sport I know seeking out some of those inefficiencies is the key to going faster with the same chassis and engine.  Some people believe that changing form is a waste of time, but I'm determined to become as efficient as I can.  I know for a fact that I am running much more efficiently than in the past and I'm confident with my swim but unfortunately open-water Ironman swimming involves a lot more strategy and I really won't know where I am at until after St George.  On the bike I found that I was a lot more fatigued then expected from last Saturday's ride.  As a result I did a lot of unstructured biking early on in the the week but got in a solid interval ride in today.


Here are my weekly swimbike, and run totals:

Total: 220 Miles / 25 hours 14 minutes

Swim: 21,700 yards / ~12 miles / 7 hours 10 minutes
Bike:  188 miles / 11 hours 12 minutes
Run:  20 miles /  2 hours 22 minutes
Core:  3 sessions / 4 hours 30 minutes

Weight: 157.4 lbs (average over the 7 days)
Body Fat: 7.0%

Calories Consumed: 32,080 / ~4,686 (as of 8:18 Sunday night)
Calories Burned: 29,050, / ~4,150 per day



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