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Swim, bike, run, rinse…repeat

Posted May 15 2009 11:11pm
This has been a good week on the training front. It is wonderful to not have to juggle marathon training with half-Ironman triathlon training. I still have to get up way too early but now I find that I have some evening time opened up which is a nice change of pace after the last four months of morning, noon, and most evenings being tied up. But with that being said, I’m not slacking! I’m getting in my workouts and I’m feeling good…here’s the recaps:

Tuesday started with a l-o-n-g-a-s-s swim at 5:00am. And I do mean long. But after swimming distances like that, it makes the 2,112-yards of a half-Ironman seem very short, thus, easy. I also went out at lunchtime for my first speedwork run post-marathon. I didn’t push it too hard, but it felt good to running a bit harder once again. I started with two easy miles, then pushed the pace to tempo pace for 4.2-miles, then ran the last two miles easy.
Stats for Tuesday’s swim: 3,500-yards in 1:08:42 (1:11:42 w/rest) 7x500 w/30-sec. rests.
Stats for Tuesday’s run: 8.2-miles in 1:02:59 @ 7:40/m pace.

Wednesday was another early morning swim day with the added ease of it being the only workout of the day so when it was done I was done for the day! Distance a bit shorter this time and more focus on form versus endurance.
Stats for Wednesday’s swim: 2,500-yards in 49:06 (51:06 w/rest) 5x500 w/30-sec. rests.

Thursday morning was another 5:00am start…but this time not in the pool. On this day I got to complete my first brick in forever. And it was great. A bit on the shorter side, but it was wonderful. And given that it was my first run off the bike I’m pleased with how quickly the legs came around to running and how easy a quicker pace felt for me. The bike session itself included some one-minute high-intensity, high-cadence spinning, too.
Stats for Thursday’s bike: 16.8-miles in 1-hour.
Stats for Thursday’s run: 3-miles in 21:55 @ 7:18/m pace.

And lastly, this morning was another swim; it was the shortest one of the week, and again the only workout on the schedule today to save up for a big volume weekend. I swam shorter sets and alternated between easy swimming and interval pace swimming.
Stats for Friday’s swim: 1,800-yards in 36:33 (38:13 w/rest) 6x300 w/20-sec. rests.

Good stuff, all of it! This weekend it will be hot and sunny and I’ll be out in it pedaling some big miles and running some big miles. I’ll be sporting the sunscreen, that’s for sure. I’m also going to a pub in downtown PDX to help a good friend celebrate/mourn turning the Big Four Oh tomorrow night which will be ton’s o fun.

Thanks for stopping by and have a great weekend…
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