Week #6 was a “recovery” week, but with travel from Wednesday to Friday, there wasn’t a whole lot of recovery for me. The week started with a typically tough workout session with Olivier – my legs were fried. Tuesday was another long swim with the group – we ended up doing more than 3,000 and half of it was with the kick board. I realize I need more kick strength, but wow… almost a mile of kicking blows. Tuesday night brought some new Spinerval DVDs that I gave a shot – made for a tough bike workout, but it was only 45 minutes which was shorter than I needed. Wednesday morning was 6 miles of running with 8 hill sprints in the middle; followed up with my trip out to Cincinnati in the afternoon. Wednesday night was a great dinner with some of my co-workers, so no workout for me… but it was a late night of eating and preparing for meetings. Up early on Thursday morning to do a brutally boring (and sweaty) ride on the stationary bike in my hotel’s gym. Thursday night was actually a really good time-trial swim. I did a mile in 30 minutes which is pretty good for me. Friday morning was a great 6-mile run along the river in Cincinnati (sad, I have no clue what the river is?!) – but it is kind of like the Esplanade in Boston.
My long weekend workouts were both good and bad. Saturday was a relatively short brick workout with Ryan. We did 40 miles on the bike followed up with a 4-mile run. The bike was AWFUL. Actually, it wasn’t that bad, but Ryan absolutely humiliated me (he’s getting me back for killing him in the swim and run… ). But my gosh – it was like I wasn’t even moving. So I clearly have identified the area for improvement… looks like no more cutting workouts short – I will be doing the full bike workouts (and then some) from here on out.
Sunday’s run was good. We did just over 8 miles on the single-track trails in Umstead. We averaged about 8-minute miles which is actually really fast when you consider the rough terrain and the steep hills. Olivier kicked my butt which I would expect… but I kicked Ryan and Michael’s which is damn fun.
This upcoming week is back to preparing for a longer weekend. I will be doing a 3.5 hour ride on Saturday and then a 1.5 hour run on Sunday. Good times. I am supposed to travel on Thursday which will complicate things a bit, but it’s a day trip so I think I can fit all the workouts in.
|Total Time||2 hrs||5 hrs||3.25 hrs||1.5 hr||11.75 hrs|
|Total Distance||4,000 m||90 miles||19 miles|