Monday, March 2, 2015

End of week 11- 17 weeks to go

This was the second week into the Base 3 phase.  With a little more higher intensity training.  I have one more week in this phase, a recovery week, and then I'll move into the Build phase.  That will lead me into The Texas 70.3 Half Ironman on 4/26.  Weather is was pretty cold this week.......did a run Tuesday morning in 30 degree weather.  Was cold at first, but actually got a good sweat going.....did a 6 mile Tempo run (Half Marathon Pace).  Saturday morning's run was also cold....that was an 8 miler, with middle 4 miles being at Half Marathon pace.  Was too cold on Sunday to ride so I did a 2 hour trainer session which consisted of 2 x 15 mins at my Functional Threshold Power, and then 40 minutes at Ironman pace.  The rest of the time was warmup, cooldown, and some recovery between the 15 minutes sets.  Also on Thursday did a little run hill work, but this next week I'll kick that up to be some intense hill running.

Weekly Totals:

Mon - AM 2734 yard SWIM          PM - 2 mile recovery RUN, Lifting legs/core
Tues - AM 6.4 mile tempo RUN    PM - 1 hour bike trainer - 35 min at Half Ironman power
Wed - AM 2515 yard SWIM          PM - 1.5 hour bike trainer - 2x15 min FTP, 40 min Half IM power
Thur - AM sleep in                         PM - 5 mile hill RUN
Fri - AM 3390 yard SWIM             PM - 3 mile recovery RUN, Lift/Triceps
Sat - AM 8 mile RUN
Sun - AM 2 hour bike trainer

SWIM - 8650 yards
BIKE - 4.25 hours
RUN - 24.4 miles

Total Training Time - 12 hr, 49 min

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