WEEK # 11 - Total Distance/Time - (5 Weeks till IMWI)
SWIM:
I can't believe with 5 weeks to go, I haven't found my typical "comfort" pace yet. For the next few weeks I'll try to add a third swim (per week) to work on technique and distance per stroke. Perhaps watching the Olympics made me a faster swimmer... we'll see.
BIKE
It was a big week. I'm feeling pretty good on the bike now. I'm able to push harder (HR) than before, and muscles are getting used to that. YEAH!
Swim = 4,400 yds (1.1 hrs)
Bike = 132.1 miles (7.1 hrs)
Run = 18.5 miles (2.5 hrs)
CrossFit = 3 WODs (1.5 hrs)
TOTAL = 12.2 Hours
HUGE training week. I ended up making up a bike and run session that I missed last week into this week. I'm a bit tired now... between staying up late watching the Olympics, and the increase of training volume I'm ready for a REST Week.. and guess what? It starts tomorrow. My last rest week for this training program is coming up !!!
I'n the upcoming weeks I have planned a 100mile Bike (longest of plan) and a 16 mile Run (longest of plan)
IMWI is coming tooooo fast ! I'm pretty excited... By the way, I got my BIB number...
IMWI is coming tooooo fast ! I'm pretty excited... By the way, I got my BIB number...
SWIM:
I can't believe with 5 weeks to go, I haven't found my typical "comfort" pace yet. For the next few weeks I'll try to add a third swim (per week) to work on technique and distance per stroke. Perhaps watching the Olympics made me a faster swimmer... we'll see.
BIKE
It was a big week. I'm feeling pretty good on the bike now. I'm able to push harder (HR) than before, and muscles are getting used to that. YEAH!
The make up ride from last week was a double Hammerfest TT (solo ride). The second one was 14 seconds faster, but it took a much GREATER effort.
Did a post WOD ride with the Goat. I was able to push pretty hard heading south into a head wind. Spy on the ride HERE
The last ride was 3 x 15mile TT. That was torture. Thanks Goat for being there again!!!
RUN
Did 2 runs. A Bridge Tempo to keep it interesting, and a 14 mile run (my longest yet) after a 5mile Bike warmup. The 14 miler took a much greater effort than I wanted to keep it under 8min/mile. I was being followed by Paparazzi during the last 6 miles. Thank you Shelby for the support !
DONATE to the Hospice of the Red River Valley
RUN
Did 2 runs. A Bridge Tempo to keep it interesting, and a 14 mile run (my longest yet) after a 5mile Bike warmup. The 14 miler took a much greater effort than I wanted to keep it under 8min/mile. I was being followed by Paparazzi during the last 6 miles. Thank you Shelby for the support !
DONATE to the Hospice of the Red River Valley
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