Triathlon Training Second Week

Time is getting short for what will be my first Sprint Triathlon in 3 weeks.  This past week marked the completion of my third full week of training for it.  I spent the beginning of the week recovering from a stomach bug.  In the little time I made for training I focused on building swim and run endurance.  I am hoping for better weeks ahead.  Activity for the week of 14 Aug 2011 is shown below:

Sunday:  sick

Monday:  8 mile long run (7:12 pace) 

Tuesday:  10 mile bike (1 hour)

Wednesday:  day of rest

Thursday:  45 min swim (750 yd + drills)

Friday:  9 mile long run (7:01 pace)

Saturday:  45 min swim (750 yd + drills)

Totals:

                                    

Swim:  1.5 hours, 1500 yd + drills

Bike:  1 hour, 10 miles

Run:  2  hours, 17 miles      

Swim

I finally traded in board shorts for jammers and found them far better suited for the task at hand.  I read up on swimming and watched a lot of video this past week.  I have re-read some of the same materials a few times now, each pass more meaningful then the last.  Applying what I learned and focusing on streamlining got my stroke count per 25 yd down to 13-15, a noticeable improvement from last week.  This week I will focus on more controlled breathing while I build endurance.    

Bike

Bike volume was unfortunately low for a third week in a row.  I got one recovery ride in on my upright bike.  I was sick that day and this ride was the easiest I have taken it in recent memory.  My plans to cycle were called off for lengthy Baseball game that proved to be a good time.  After 3 weeks of low cycling volume I suspect this upcoming week may be the week I compensate for the recent past. 

Run

My dog has been performing poorly as of late so I gave him a bath, brush, clipped nails, and cleaned ears in hopes it would make him faster.  I had mixed results but think it takes him longer to recover at his ripe old age of 5 years than when he was younger and less stubborn.  Run mileage was the highest it has been since I hurt my foot.  My plans to get in an interval, tempo, and distance run were changed because I was sick.  Monday’s run made me sick longer then I had to be.  I have lost some run fitness since my injury as my long run pace is close to 15 seconds off from where it was but the future looks promising.  This week I should be able to get in all three runs.