This past week was my second full week of training for what will be my first Sprint Triathlon in 4 weeks. The week started off well but soured with a touch of over training and food borne illness over the weekend. I placed an emphasis on developing swim endurance. With two weeks done I have more confidence in my swim and an understanding of where my training needs to go. Activity for the week of 7 Aug 2011 is shown below:
Sunday: 3 mile run (8:24, 7:50, 5:43)
Monday: 45 min swim
Tuesday: 16 mile bike (51:11)
Wednesday: 45 min swim, 7 mile run – 10x 400m (1:18 average) intervals w/1:30 rest
Friday: 45 min swim
Swim: 2 hours
Bike: 1 hour, 16 miles
Run: 1 ½ hours, 10 miles
My swim sessions consisted of less drilling and more full stroke with a focus on building endurance and exploring different breathing patterns. To build endurance I have embraced swimming at a natural pace and incorporating a decreasing rest interval to catch my breath. I also established some key benchmarks such as strokes per pool length (19-21) and a 100 yd time of 2:06. At the beginning of my swim journey, about two weeks ago I had trouble completing a 25 yd distance. I hope I can build to the full 500 yd in the next 4 weeks. Going forward I will be keeping track of distance and time.
Bike volume was unfortunately low for a second week in a row. I got one ride in on my road bike. Oddly, the most time I did spend with any bike was with my upright when I did some routine maintenance. After a year and a half of use this bike sounded terrible and needed to be cleaned/degreased/lubed. Now that my commuter bike rides like new again I should be taking it to work more often.
|My 2010 Trek 7300 Commuter Bike on a makeshift trailer hitch wall mount maintenance stand.|
Run volume was also low, as I missed my key distance workout due to being sick. The only key workout I did get in was my intervals. 400m repeat day is my favorite followed by 800m and the 1600m repeat day. I love the sensation of going fast. I may have taken this workout too fast as I felt over trained afterward – racing heart, low fever. If I am to accomplish my running goals this year I will need to get my interval, tempo, and distance workouts in every week and properly balance rest and intensity.