|Total Time||3.25 hrs||7.5 hrs||3.5 hrs||1.75 hr||16 hrs|
|Total Distance||5,000 m||136 miles||26 miles|
This was a very long week for me. The plan called for just over 15 hours of training, but I ended up doing 16 hours… and that hour made a big difference!
Monday started out with my usual strength training session with Olivier – nothing to note there.
Tuesday was a long swim in the morning – we did about 3,000 meters… just a good long hard session. Tuesday night was a long ride on the trainer – I did a Spinerval training session twice which gave me 90 minutes on the bike then followed that with 5-minutes on the Total Gym for good measure.
Wednesday was a 50 minute run with 8 x 1-minute hill sprints. It was a tough workout, but manageable… and I was very happy to have Wednesday night off!
Thursday was another long swim of about 3,000 meters in the morning. Thursday night was another hour on the bike trainer.
Friday was a brick day for me. I did a spin class for an hour followed by a fast 30 minute run (6:30 minute pace). I felt awesome and was excited for the long weekend workouts. I then fit in my third swim of the week going 2,400 for a time trial – felt good.
Ok, so Saturday was meant to be a 4 hour ride. Given the hills, I figured this would end up being somewhere between a 70-75 mile ride. I set out with Ryan a little before 7am and it was still darn cold (about 35 degrees). I had a jacket on, but only shorts… holy shrinkage! But it warmed up quickly and I was fine. So the ride started ok and we were moving along at a decent clip – averaging about 20mph over the first 30 miles or so. But as we got to 50 miles, I started to slow down and generally felt tired. I was trying a new nutrition strategy – using a thick slurry of protein/carb drink in a bottle and sipping on that. It seemed to be ok, but I apparently take big sips and I ran out too quickly. By mile 60 I was really falling back and poor Ryan had to keep waiting for me. But here’s the kicker. We hit the 4 hour total time mark somewhere around the 70-mile mark… great… not fast, but we were almost done. Wrong. Ryan had underestimated the loop and we were still in the middle of nowhere. By the time we got home, we ended up doing 86.5 miles and it took a total time of 5 hours (I think around 4:40 riding time). Considering I really wanted to surprise Mary Lynn by getting home early… it was upsetting to get home so late!
So, my average speed was right at 18mph which is disappointing for me. I did run out of nutrition and water which obviously didn’t help… but so did Ryan and I again got my ass kicked. I will say though that according to my Garmin, we did a total of 3,800 feet in climbing for the day. That would sound great and like quite the achievement, but IM France has 6,600ft of climbing… depressing, really.
Sunday was a long run. Not much to note other than we took it relatively easy speed-wise and did a solid 16-miles at just over 8:00 pace. I actually felt surprisingly good even with my heavy legs from the previous day.
This upcoming week isn’t a recovery week which is surprising to me given the week that just finished. But no super long rides or runs over the weekend which is nice. This weekend beat me up a bit… I am happy to wait until we do it again.