The way I calculate the numbers are: Sunday through Saturday. Which is stupid because sometimes our Saturday/Sunday work outs are reversed. For instance my bike and swim work outs are a lot more in week 10 but in week 11 the run mileage is way up. Things are more EVEN then they look! :)
Ironman Canada Training Week 10
Swim: 12,200 yards
Bike: 136 miles
Run: 11.34 miles
Core: 1 coach work + 2 other core sessions
1 strength session
Swimming was good for the most part. Had a super hard swim on Tuesday: 3000 yard swim: Warm up and builds; 30 x 50 (on :55); this didn’t seem like it would be that hard; but I wanted to quit; I wanted to take a break; but I pushed through and was happy I did!! :) did some kicking; 10 x 50 (on :75) FAST with long rest!
Biking: 31 mile bike ride Had a great first ride outside despite the rain! :) Still riding the trainer on Wednesdays.
Running was good. Track work out: First off our track work outs are so far and few between which is fine but I have never gone so long without doing them! We did 4 miles of speed too! HELLO!! I held on pretty good. I was pleasantly surprised!
Ironman Canada Training Week 11
Swim: 6300 yards
Bike: 96 miles
Run: 36 miles
Core: 1 coach work out (no extra–no time)
1 strength session
Swimming was good. Pretty standard this week. Our Masters session was hard. We did 3 x 500(they were broken up differently: 250/125/100.) Hard intervals! It is funny how at the beginning of the year I didn’t want to do less than 2000 and then it was 2500 as the season started. Now I don’t want to get out of the pool unless I have swam 3000!! Funny how things change!
Biking: Good. I am liking my power meter more and more especially when I can see the data afterwards!!
OUR 1st BRICK: Now we have done bricks (1 hour trainer ride + long run). This was different. It was finally outdoors. We headed out to Sauvies Island. There is a 12 mile loop. We were to do the loop 4x. Boring!! But good to work on your mental toughness.
The forecast was for rain starting at about 10. The weather guys are never right! We were hoping the rain would wait until noon when we would be done! OHHH NO the only day they are right is when we are out on our bikes! Luckily enough I was about 5 miles from the end when it started pouring. Plus the headwind got worse each lap we went around! I finished that lap a minute or 2 longer then I would have liked but it was what it was!! I had no idea how the run was going to go. My feet were numb. (I literally could not feel them until mile 3) My hands were cold. (Stupidly I took off my bike gloves when I should have just left them on) I took off my jacket and changed my shirt. I was off.
WOW! It was hard! We were going 90 minutes (out and back). I started out and it felt like forever before the mile 1 beeped. 10:17. Wow! Way faster then I thought. Miles 2/3 beeped. 10:13/10:10. I couldn’t believe how steady I was. I just needed to keep it together for 9 miles. Just keep it together for 9 miles. Sure enough I was steadily working my way through the 9 miles. My slowest mile was: 10:22(mile 6) and my fastest was 9:50(mile 9). There was a headwind on the way back. I really tried to work on my breathing throughout the entire bike and run! It worked!
Running: Last 20 miler. Lots more hills! I think that is why my flat run(brick) went so good because I have been working on the hills for so long!
There you have it. Another 2 weeks of training down! 7 days until Big Sur. This week will be full of relaxation and sleeping in. I have a couple of swims and easy runs. Not a lot of biking. Even though this is just apart of my Ironman training I still need to save my legs a little at least for the 26.2 miles I have to run next Sunday!
How was your weekend?!