The goal after last week was to start adding on some volume while keeping the intensity pretty high. Goal achieved!
Monday
Run: 1hr 23 min with 20 x 30 second strides on 30 second jog. http://connect.garmin.com/activity/128728672
Tuesday
Bike: 1hr steady
Swim: 40 min with my favorite main set (400, 4 x 100 desc, 300, 3 x 100 desc, 200, 2 x 100 desc, 100, 2 x 50 desc).
Run: 30 min hills
Wednesday
Bike: 1 hr w/8 x 4min intervals: http://www.trainerroad.com/cycling/rides/4054
Run: 55 min w/8 x 400m intervals: http://connect.garmin.com/activity/129474118
Thursday
Run: 30 min recovery
Friday
Bike: 1 hr w/ 6 x 5-7 min intervals: http://www.trainerroad.com/cycling/rides/4267
Run: 1 hr 16min easy but with the usual 2 mile time trial. Both J-Flo and I made big strides (pun intended) over last week. I shaved like 25 seconds off. My splits were 5:40 and then 5:46 for a total time of 11:26. No negative split tho (J-Flo was 6:01/6:00): http://connect.garmin.com/activity/129474123
Swim: 30 min technique focus.
Saturday
Bike: Usual CX dirt/asphalt mix ride. Rode pretty hard: http://connect.garmin.com/activity/129603905
Sunday
Bike: 30 min easy spin
Summary: Swim: 1 hr 10 min, Bike: 4.5 hrs, Run: 4.5 hrs, Total: 10 hrs 10 min
This week is Thanksgiving so we'll just have to wait and see if I can continue building volume back up.
Saturday was also a big play day for me and the girls. My son was spending the night with grandparents and Jennifer was at her dance practice. So first I took them to a birthday party at the skating rink / indoor putt-putt place (which was FUN) and then we came home and found some new toys had been delivered. Of course we played on them all afternoon - which was even funner! :p
1 comment:
I really like that descending swim set. looks like it's almost as much fun as the 4-wheelers!
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