Here's how things went for the last week in April:
4/22: I got to the pool late, so I did a short workout: 1600m total (400 warm-up, then 6x200 sets).
4/23: 20 miles of tempo riding, as mentioned in the previous post.
4/24: A 2300m swim before work in my wetsuit (400 warm-up, 1500 long in 28:15, then 4x100 cool-down). After work the weather was so beautiful that I went to the park for 30 easy miles on the bike.
4/25: 5K running. My legs were very heavy after the previous two days of biking.
4/26: Rest Day (I'm trying to be better about scheduling these)
4/27: The killer half-century bike ride, bricked with a 5K run. I had a TERRIBLE saddle sore after this.
4/28: I was scheduled to run 6-8 miles, but I could tell me legs were still tired so I only ran a 5K. The first half I ran with the Esposa.
Weekly Totals:
Swim: 3900 meters (1 hour 33 minutes)
Bike: 100.90 miles (5 hours 54 minutes)
Run: 9.33 miles (1 hour 35 minutes)
Total: 9 hours 2 minutes
My running suffered a bit, but biking has been a higher priority for me so I don't mind. I was pretty fatigued by the end of the week, so it will be nice to have a rest/taper week leading up to Monticelloman on Sunday.
Despite starting the month off with a knee injury, April was a very good month. The final three weeks were filled with training, and I'm pleased with how quickly my fitness has bounced back.
Some highlights:
4/22: I got to the pool late, so I did a short workout: 1600m total (400 warm-up, then 6x200 sets).
4/23: 20 miles of tempo riding, as mentioned in the previous post.
4/24: A 2300m swim before work in my wetsuit (400 warm-up, 1500 long in 28:15, then 4x100 cool-down). After work the weather was so beautiful that I went to the park for 30 easy miles on the bike.
4/25: 5K running. My legs were very heavy after the previous two days of biking.
4/26: Rest Day (I'm trying to be better about scheduling these)
4/27: The killer half-century bike ride, bricked with a 5K run. I had a TERRIBLE saddle sore after this.
4/28: I was scheduled to run 6-8 miles, but I could tell me legs were still tired so I only ran a 5K. The first half I ran with the Esposa.
Weekly Totals:
Swim: 3900 meters (1 hour 33 minutes)
Bike: 100.90 miles (5 hours 54 minutes)
Run: 9.33 miles (1 hour 35 minutes)
Total: 9 hours 2 minutes
My running suffered a bit, but biking has been a higher priority for me so I don't mind. I was pretty fatigued by the end of the week, so it will be nice to have a rest/taper week leading up to Monticelloman on Sunday.
Despite starting the month off with a knee injury, April was a very good month. The final three weeks were filled with training, and I'm pleased with how quickly my fitness has bounced back.
Some highlights:
SWIMMING
- 15,800 meters total (9.82 miles)
- 6 hours 29 minutes over 8 workouts
- 3,428 calories burned
BIKING
- 266 miles total
- 15 hours 26 minutes over 13 workouts
- 11,970 calories burned
- Highest month of cycling volume to date
RUNNING
- 31.5 miles total
- 5 hours 16 minutes over 8 workouts
- 4,656 calories burned
- Lowest training volume since Oct 2011
- 27 hours 10 minutes over 29 workouts
- 20,054 calories burned
- Workouts on 22 of 30 days
- 7 days with multiple workouts
- 3 bike-to-run brick workouts
- Weight change from 192.9 lbs to 194.4 (+1.5)
Noteworthy accomplishments:
- Bounced back from left knee injury
- First tempo ride, holding a consistent 20+ mph for 11 miles
- Several wetsuit swims
- 100+ miles biking in a week
I have a few goals for May. I want to finish the Monticelloman triathlon with confidence, and have plenty of energy on the run. Running has taken a back seat to biking, so I want to get my mileage back up around 20 miles per week. This is especially important with the Historic Half Marathon in Fredericksburg in two weeks. On the bike I hope to get in at least three 50+ mile rides, as well as bike a total of 400 miles. On Memorial Day I'm planning a half-iron trial run: 1900m swim, 50 mile bike, and 10 mile run. The goal is to nail down my nutrition before the Rev3 Half Ironman race in June. I do not have any swimming goals aside from maintaining my currently level of fitness, which I'm pleased with.
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