Tuesday, July 9, 2013

Tri Training Tuesday: Weeks 5 and 6

Since I had to talk about my awesome 10k last week, I got a week behind on my training posts.  Hope you didn't mind :)

Here's the last 2 weeks.

Monday 6/24 - RUN 4.1 in 42:40 (10:24 pace) - completely BAKED outside on this lunch run.  Then went into the gym and did STRENGTH - NROLFW workout A.
Tuesday 6/25 - BIKE/RUN brick - It was storming so I did a 50 min spin class and then just 1 mile RUN on the treadmill, but that mile was at a 9:20 pace :)
Wednesday 6/26 - STRENGTH - NROLFW workout B, then SWIM about 15 min in the pool for 500 yds.
Thursday 6/27 - RUN 3.2 in 32:15 (10:04 pace) Another steamy one.
Friday 6/28 - BIKE/RUN brick - just a baby brick, 7.45 mile bike in 28:33 (15.7 mph) and a .5 mile run in my new shoes at a 9:07 pace.
Saturday 6/29 - RUN - Reeds Lake Run 10k and a killer new PR!!! Ran my first sub-60 and finished in 58:50 (9:29 pace).
Sunday 6/30 - SWIM/BIKE brick - swam for 20 minutes in my girlfriend's pool and then she took me out for a very hilly ride on real roads. 13.12 miles in 53:47 (14.6 mph).  This ride kicked my already shredded legs collective ass.

Monday 7/1 - I was really sore from the weekend and just did NROLFW workout A. This week it upped to 3 sets and I even upped my weights a bit more.
Tuesday 7/2 - RUN double.  3.1 miles in the morning in 32:38 (10:21 pace) then 2 miles in the evening with my girl in 21:25 (10:42 pace)
Wednesday 7/3 - BIKE Upright spin bike at the gym, 20 miles in an hour.  For the record, I don't think that's accurate at all.  STRENGTH Lifted for 25 minutes.
Thursday 7/4 - Wanted a preview of the Tri Del Sol bike route, so I biked it, but I missed a turn and added 6 miles to the route.  BIKE 20.75 miles in 1:31:11 (13.7 mph).  Then RUN 1 mile in 9:55.
Friday 7/5 - SWIM did a 20 minute open water swim.  It went ok.
Saturday 7/6 - RUN 10.11 miles in 1:51:42 (11:02 pace).  HOT HOT HOT run. I downed over 50 oz of water and still felt like it wasn't enough.
Sunday 7/8 - Trifecta! Brick in the morning: BIKE 14.5 miles in 58 min (15 mph) followed by RUN 2 miles in 19:21 (9:40 pace). Then before dinner: SWIM 20 minutes at my friend's pool so I have no clue on distance.

I'm going to start freaking a little bit that Tri Del Sol is now less than 2 weeks away. I feel much less prepared than I did for my first tri last year but the last few brick workouts have been pretty good and I'm becoming more comfortable on my bike and in the water.