Training is periodized so that we peak at the right time and training stays balanced with life. Every workout has a purpose, there are no junk miles and we have fun seeing progress. Monday (finishing off a 3-day training block with the holiday) - 4:15 social/fun ride (solid effort with the group)
Wed - 4300 swim + 1 hour spin (brick) Swim main set 3x's300 steady at IM pace 4 x 50's fast on :45 seconds
Thurs - (in Macon) - 1:15 run of intervals (I rarely have mile-based runs for weekly runs, instead I go by time) 1 mile warm-up Main set 6x's: over/under thresholds 1/2 mile @ sub 7:30 min/mile, 1/2 mile "slower" w/ 1 minute in between (I did this around the block at Stefanies which was a perfect 1/2 mile loop). I went 100% by perceived exertion and ended up descending the 1/2 miles (thanks to my fast twitch fibers waking up over the set) and getting a little slower on the 1/2 mile "slower". I averaged around 6:33-7:15 min/mile for the first 1/2 mile and around 7:40-8:15 min/mile for the last 1/2 mile. Last mile cool down and then 1/2 mile or so with Campy. 8 miles total. Fri - 5000 swim + core/hip work (20 minutes) + stretching Main set10 x 100's on 1:30 (holding 1:20) 500 pull w/ paddles/buoy steady (holding 1:27 pace) 5 x 100's on 1:30 (holding 1:19) 500 pull w/ paddles/buoy steady (holding 1:30 pace) 400 kick (50 free, 50 fly kick fast) Sat - 3:15 bike + 1:20 run (AMAZING WORKOUT!) Bike - (even though a shorter bike, this allowed me to push a little harder to receive a bit more stress without risking fatigue from long volume. This also allowed me to run on "tired" legs for training stress which is more valuable to my body than a "long" run on fresh legs). Main set 3x's 5 min Z4, 10 min Z3 low (IM watts), 5 min Z4, 10 min Z3 low 5 min EZ (30 min main set + 5 min recovery) Total 60 miles
Run off the bike (starting at 10:30 am) 8 x 1 miles @ RPE 80% effort (I managed to hold around 8 min/miles which really made me happy. I knew my HR would go up over time as it was nearing 92 degrees when I finished my bike according to my Garmin so I just monitored my HR to keep under 160 as I knew that was too high for me and I would have trouble recovering from a long run off the bike with a high HR even if I wasn't running "fast") w/ 30 sec walk in between. At 4 miles, I walked 1 total minute to refill my flasks. Last mile + extra was "cool down"
Stats from my 910 XT (SO happy with this run as well as the entire workout today - what a solid workout for my body) 1:20 run 8:26 min/mile pace (including walking) Average HR 154
Mile 1: 8:04, 134 HR 30 sec walk, 138 HR Mile 2: 7:56, 146 HR 30 sec walk, 138 HR Mile 3: 7:57, 149 HR 30 sec walk, 140 HR Mile 4: 7:57, 153 HR 1 min walk, 143 HR Mile 5: 8:05, 154 HR 30 sec walk, 152 HR Mile 6: 8:02, 156 HR 30 sec walk, 153 HR Mile 7: 8:06, 157 HR 30 sec walk, 153 HR Mile 8: 8:05, 157 HR 30 sec walk, 155 HR Mile 9: 8:40, 170 HR (Super hot but felt really "EZ" but HR was not showing that it was EZ. Massive rush of blood to try to cool my body.) 2 minutes (.32): 8:20, 182 HR (officially done!)
Sunday (tomorrow) - 5 hour ride + 1 mile run
Total training hours: ~17 (including the 4 hours on Monday due to the holiday and three day training block)