This week was a Recovery week before starting my base 3 phase. This is where strength training (lifting) will go into maintenance mode and the weekday workouts will get higher in intensity and the weekend run and rides get longer in distance. This week was, however, time to retest my Power on the bike (every 4 weeks). So Tuesday morning at 5:30, I did a 40 min warmup on the trainer, then went into a 20 min, all out effort. A pace that I can hold for 20 mins, but after 20 mins I'm crying......to simply put it. My power numbers increased by 10 watts. Not bad. This will readjust my Power zones that I'll train on the bike.
Weekly Totals:
Mon - AM Swim 2187 yards PM - 2.3 mile warmup run, legs/lats/abs lifing
Tues - AM Bike Power Test - 1 hr PM - 3 mile recovery run
Wed - AM - sleep in PM - 47 min Trainer ride - easy
Thur - AM 5.3 mile run PM - Off - Company Meeting
Fri - AM - Swim 2297 yards PM - 3.3 mile recovery run, no lifing (bday dinner)
Sat - AM - 8.04 mile run
Sun - AM - 50 mile ride
SWIM - 4484 yards
BIKE - 4:47 hours, 50 mile on Sunday
RUN - 22 miles
Coeur d'Alene will be my 5th Ironman. After completing the previous 4, I've written a race recap that detailed my experience racing a 11+ hour, 140.6 mile Triathlon. However, the race is the easy part. The training is where the commitment and dedication lies. This blog will detail my journey through the next 6 months as I prepare for Ironman Coeur d'Alene...including the progression of the workouts, nutrition, and the challenges of day to day life has on IM Training.
