Just finished a big week of training. I was on vacation and decided to make training the number one priority. Tried to train like a pro, ok well maybe a pro's easy week. :) Here's the low down:
Monday (easy day): swim 3k (a.m.) run 7.5k trails. (p.m.)
Tuesday: bike 129k, run 7.5k trails. (brick)
Wed: bike 108k, run 10k road. (brick)
Thur: swim 4.8k (a.m.) bike 90k (computrainer)
Fri: swim 2.7k (a.m.) run 10.5k (noon), bike 30k(p.m.) on computrainer. (recovery ride)
Sat: bike 208k (!)
Sun: run 30k
Totals for the week: swim 10.5k, bike: 565k run: 65.5k. Exceded all goals for each sport - good stuff. Things to consider when doing a 30 hour training week:
1) Sleep. I made sure to get to bed early and every night I was logging 8.5 to 10 hours of sleep. If I felt I needed a nap midday, I took one.
2) Nutrition. Had to be hyper aware of getting good quality food into me. Between getting lots of zzzz's and eating well, I was able to recover effectively.
3) Massage. Paying attention to the IT bands and the quads. After every leg workout, I'd message my quads for 5 min. I also felt this made a difference in my recovery.
4) Stretch. 20-25min of stretching after every workout.
Highpoints: I'm swimming faster than I should be. Not sure why as swimming is my best sport and hence trained the least - but I'll take it! Mileage PR on the bike. I'm a firm believer in logging lots of miles on the bike as this is a very effective way of increasing overall endurance. Met up with Cliff on Saturday, he was doing '3rd line climb' hill repeats. Hard man stuff. So a salute goes out to him. Lastly, after a tough week, today's 30k run felt good. Hey anytime a 30k run feels good, it's a highlight.
So in the end, my attempt to train like a pro for a week was a success. I enjoyed every minute of it and suprisingly, don't feel beat up at all. Back to work and the real world tomorrow.
Totals for the month of May:
swim: 36.9k
bike: 1706k
run: 237.5k
The goal for the month was to log bike K's and 1700k is a mileage PR. Not bad in the run department either, alot of short runs (7-8k) does start to add up over time. The other bonus for May was my half marry PR.. so yea, May was a good month. Cheers!
Subscribe to:
Post Comments (Atom)
2 comments:
Darren,
Cyber high-five brother - SOLID week!
Capping off that kind of week with a 30K run is awesome. I'm having some issues with my feet so really jealous of those run numbers.
Ok, a bit jealous of your swim and bike numbers too! ;-)
Keep it rolling!
Darren,
That's high volume. Especially the run area.
Good job. Good to see you again.
Post a Comment