Sunday, December 23, 2012

Professional Triathlete Training Log - Weekly Swim, Bike, and Run Miles For Dec 17 - Dec 23

My Makeshift "Powerbar" Holiday Tree
While my Facebook feed was dominated by stories of the Midwest getting buried in snow, I found myself buried in work outside of the normal swimming, biking, and running. As a result the volume was down a bit this week, but I made sure to get in some intensity to shock the systems. This included ending each day with some hard efforts, on long rest, that were 4x30 seconds on/in the bike/pool. They were close to all-out efforts, but when you do them at the end of the day they are never what you are fully capable of.  Nonetheless they can be very effective in shocking the system.

As for running, well I never would do 30 second efforts at this period of the year, but I have been changing things up a bit. It has been many years since I ran on a treadmill, but I decided I am going to do a lot more treadmill work this year. I have always been a big fan of the treadmill, but the last couple of years I have really worked on my swim/bike and I haven't focused on improving my running. Those who know me, also know that I am big fan of repeating the same workouts over and over again. By doing the same workout over and over again, you gain a level of knowledge about your body that you just can't get if you are always changing things up.

Barrel Cactus Fruit Motherload Tucson
Barrel Cactus Fruit Motherload
Today I repeated a treadmill workout that I did last Sunday. Both sessions were just about developing the foot speed again to be able to run to my potential on a treadmill while still be challenging. After a long swim (5800 yards), I hopped on the treadmill and warmed up for a mile before doing a 5K, 1 mile, and a 400. Last week I did the 5K in 16:47, and the 1 mile at 5:00 flat.  However I was really hurting toward the end of the mile. This week I did the 5K in 16:25 and the mile easily at 4:58, and finished it up with a single 400 at 1:12. I'm going to try to repeat this workout for the next couple of weeks and drop that 5K to 16:00 flat and the mile to 4:45.


Here are my weekly swimbike, and run totals:

Total: 148 Miles / 19 hours 05 minutes
Swim: 18,950 yards / ~11 miles / 5 hours 38 minutes
Bike: 101 miles / 7 hours 21 minutes
Run: 36 miles /  4 hours 25 minutes
Core:  1 sessions / 1 hours 30 minutes

1 comment:

  1. Yowzers! I've been putting in more time at the pool and finally starting to see better results. You were right, only way to swim faster is by swimming more and swimming them faster ... duh to me :)

    Hope you had a great Christmas!

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