It's been a while since I've posted! Lots of workouts to track:
Week 3
11/26: 2200m swim (400 warm-up, 6x100, 10x80, 10x40)
11/27: 7 mile tempo run
11/28: 2400m swim (400 warm-up, 5x200, 10x100). First time doing sets of 200, I was pleased I could do them. Weights in the afternoon (Squat: 3x12x100, Incline Press: 3x12x75, Deadlift: 3x5x155)
11/29: 8 mile run. Wanted to do more but my left knee was feeling weird by the end.
11/30: 2400m swim (400 warm-up, 10x200). No problem with doing all sets of 200. Weights in the afternoon (Bench Press: 3x12x105, Pull-ups: 20)
12/01: 31.83 mile bike, followed by 40:00 of running. I've started counting
12/02: This was supposed to be my long run day, but my stomach wasn't feeling too good so I called it quits after 4 miles. This ended up being the right decision because I felt bleh for the rest of the day.
Swim: 7000m (3 hours 9 minutes)
Bike: 31.83 miles (1 hour 52 minutes)
Run: 23.1 miles (3 hours 51 minutes)
Strength: 1 hour 15 minutes
Total: 10 hours 7 minutes
Week 4
12/03: 3000m swim (400 warm-up, 2x500, 8x200). The first 500 was easy, but the second was much harder. Weights that afternoon (Deadlift: 3x5x165, Incline Press: 3x12x80, Curls: 3x13x20)
12/04: 8 mile tempo run (middle 5 miles were fast, plus 1 warm-up mile and 2 cool-down miles)
12/05: 2000m swim (400 warm-up, 5x200, 6x100). My arms were extra sore from Monday's long workout. Weights in the afternoon (Squat: 3x5x115, Bench: 3x12x110, Pull-ups: 20)
12/06: 10 mile run. It was supposed to be all slow, but I picked up the pace for the last 4 miles, finishing with an 8:00 mile at the end.
12/07: REST DAY! First one since the Richmond Marathon.
12/08: 10 mile run, similar to Thursday: last 4 miles at a faster pace. I was time constrained so I couldn't do a full 13 miles like I had planned.
12/09: 20.57 mile bike, followed by a 3 mile run. The bike was supposed to be 35 miles, but things weren't right this morning: I didn't have a water bottle I could take with me, and it was warm, so I was sweaty and thirsty and had to go back home to get water halfway through. I also barely ate anything before I went out, so I was tired pretty easily. The run felt crappy as well.
Swim: 5000m (2 hours 15 minutes)
Bike: 20.57 miles (1 hour 8 minutes)
Run: 31 miles (4 hours 57 minutes)
Strength: 1 hour 30 minutes
Total: 9 hours 50 minutes
Something weird happened after my brick yesterday: I laid down on the couch to watch football, and when I got up a few hours later the muscle near my right shoulder blade was hurting a lot, so much so that it hurts to take a full breath. I stretched it out and took some pain killers and it didn't really go away, and the next morning when I woke up to swim it was still bothering me, causing me to skip my workout. It's not as bad as it was, but it's a little frustrating.
Week 3
11/26: 2200m swim (400 warm-up, 6x100, 10x80, 10x40)
11/27: 7 mile tempo run
11/28: 2400m swim (400 warm-up, 5x200, 10x100). First time doing sets of 200, I was pleased I could do them. Weights in the afternoon (Squat: 3x12x100, Incline Press: 3x12x75, Deadlift: 3x5x155)
11/29: 8 mile run. Wanted to do more but my left knee was feeling weird by the end.
11/30: 2400m swim (400 warm-up, 10x200). No problem with doing all sets of 200. Weights in the afternoon (Bench Press: 3x12x105, Pull-ups: 20)
12/01: 31.83 mile bike, followed by 40:00 of running. I've started counting
12/02: This was supposed to be my long run day, but my stomach wasn't feeling too good so I called it quits after 4 miles. This ended up being the right decision because I felt bleh for the rest of the day.
Swim: 7000m (3 hours 9 minutes)
Bike: 31.83 miles (1 hour 52 minutes)
Run: 23.1 miles (3 hours 51 minutes)
Strength: 1 hour 15 minutes
Total: 10 hours 7 minutes
Week 4
12/03: 3000m swim (400 warm-up, 2x500, 8x200). The first 500 was easy, but the second was much harder. Weights that afternoon (Deadlift: 3x5x165, Incline Press: 3x12x80, Curls: 3x13x20)
12/04: 8 mile tempo run (middle 5 miles were fast, plus 1 warm-up mile and 2 cool-down miles)
12/05: 2000m swim (400 warm-up, 5x200, 6x100). My arms were extra sore from Monday's long workout. Weights in the afternoon (Squat: 3x5x115, Bench: 3x12x110, Pull-ups: 20)
12/06: 10 mile run. It was supposed to be all slow, but I picked up the pace for the last 4 miles, finishing with an 8:00 mile at the end.
12/07: REST DAY! First one since the Richmond Marathon.
12/08: 10 mile run, similar to Thursday: last 4 miles at a faster pace. I was time constrained so I couldn't do a full 13 miles like I had planned.
12/09: 20.57 mile bike, followed by a 3 mile run. The bike was supposed to be 35 miles, but things weren't right this morning: I didn't have a water bottle I could take with me, and it was warm, so I was sweaty and thirsty and had to go back home to get water halfway through. I also barely ate anything before I went out, so I was tired pretty easily. The run felt crappy as well.
Swim: 5000m (2 hours 15 minutes)
Bike: 20.57 miles (1 hour 8 minutes)
Run: 31 miles (4 hours 57 minutes)
Strength: 1 hour 30 minutes
Total: 9 hours 50 minutes
Something weird happened after my brick yesterday: I laid down on the couch to watch football, and when I got up a few hours later the muscle near my right shoulder blade was hurting a lot, so much so that it hurts to take a full breath. I stretched it out and took some pain killers and it didn't really go away, and the next morning when I woke up to swim it was still bothering me, causing me to skip my workout. It's not as bad as it was, but it's a little frustrating.
