Training Week #4 (Recovery Week)

Although the plan calls for certain workouts on certain specific days, I will always be modifying these based on what days I have time to do a specific workout or get to the pool. The goal on most weeks will be to do at least the workouts indicated. All workouts are time based, not distance. All workouts in the base training are in low intensity (aerobic heart range)

I am doing more then the plan calls for since I have a spring marathon and century ride that I am co-training for.

Also, I am trying to add 1-2 mile run after each long bike, just to get my legs used to it again.

With the cold weather, all activities were indoor (pool, bike trainer, treadmill (shorter runs) and indoor track (longer runs)).

This week is my first “recovery week”. I cut my totals down to week 2 levels to give my body time to adapt to the training and to rest/recover. Part of the rapid ramp up is because of my early May marathon. I will be cutting back on the running at that point to get it closer to plan.

The Plan:
Tuesday- 1:00 swim, 0:30 run
Wednesday-0:30 bike/0:15 run (with transition)
Thursday-1:00 swim, 0:30 bike
Friday-0:45 run
Saturday-1:30 bike
Sunday-1:00 run

2 hour swim, 3 hour bike, 3 hour run
Total-8 hours/9 activities

What I did:
Monday-0:42 bike/0:20 run (10 miles/2 miles)
Wednesday-1:00 Swim/0:45 run (1.5 miles/4.6 miles)
Thursday-1:00 swim/2:02 run (1.5 miles/12 miles)
Friday-1:16 bike/0:19 run (18 miles/2 miles)
Saturday-0:50 run (5.1 miles)
Sunday-2:07 bike/0:20 run (30 miles/2 miles)

Weekly Total
2:00 swim, 4:05 Bike, 4:36 run (% change from week 3: 0%, -12.8%, -23.3%)
3 mile swim, 58 mile bike, 27.7 mile run (% change from week 3: 0%, -12.1%, -20.9%)
Total-10:41 hours/88.7 miles/11 activities

Grand Totals:
Swim-8 hours/12 miles
Bike-16:42 hours/234 miles
Run-19:47 hours/116.2 miiles
Total-44:29/362.2 miles

26 weeks to go.


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