Training Week #20 (Triathlon Active Recovery Week)

It was supposed to be a light training week. In many ways, it was lighter then expected. But I also completed some really important workouts. It was an active recovery week, but it was also my wife’s birthday week, my consultation for osteoporosis week,  the “need to take a day off before we run some tests” week, and the “sorry, but  the lake is closed to swimmers due to parasites in the water” week. I’m surprised that I got anything dose at all. Despite this, I completed three key workouts. First, I completed a 2.5 mile pool swim (all freestyle with no rest breaks). Second, an Ironman 70.3 race condition ride (56 miles with no stops except for traffic/intersections). Finally, I am ramped up my long run again (21 miles in hot and muggy conditions).

Next week, I was to try an 84 mile “no-stop” bike ride, and get into the open water. I am not planning a really long run, but I did sign up for a half-marathon. After that, a mini-taper into my Ironman 70.3-Muncie followed by a painful cycling boot-camp on course in Madison. Then, there will only be a few weeks of training left. More and more, I feel like I am on a runaway train with only one stop left…Madison.

The Plan:

Tuesday-1:00 swim/1:00 run
Wednesday-0:45 bike/0:30 run (with transition)
Thursday-1:00 swim/1:30 bike
Friday-1:15 run
Saturday-4:00 bike/0:45 run
Sunday-1:15 bike/2:00 run

2 hour swim, 7:30 hour bike, 5:30 hour run
Total-15 hours/11 activities

What I did:
Monday-0:47 bike/0:28 run (10 miles/3.1 miles)
Wednesday-1:30 swim (2.25 miles)
Thursday-3:33 bike/0:29 run (56.6 miles/3.1 miles)
Friday-1:40 swim (2.5 miles)
Saturday-3:46 run (21.0 miles)

Weekly Total
3:10 swim, 4:20 bike, 4:43 run (% change from week 19: +18.8%, -46.7%, -16.0%)
4.75 mile swim, 66.6 mile bike, 27.2 mile run (% change from week 19: +18.8%, -46.0%, -19.0%)

Total-12:13 hours/98.55 miles/7 activities

Grand Totals:
Swim-45:36 hours/68.15 miles
Bike-107:38 hours/1570.7 miles
Run-110:55 hours/648.2 miles
Total-264:09 hours/2287.05 miles

10 weeks to go.


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