Warning – total tri-tech entry, best to avoid unless you have morbid curiosity about the minutiae of a training week. I’m going to provide training summaries of each week leading up to Kona this year.
My meta plan is to have three weeks of high intensity bike and run work, with a long run each week, for the first three weeks. Meaning, some FTP intervals on the bike, maybe twice a week, and some shorter track intervals – 400s and 800s – at 5K or better pace. Throw in a race or a long bike each weekend, and swim, lift weights when I can.
So; I biked to work twice, 3 hours. I biked to the UPS track, 1 hour. And I did an 80 mile bike in 4:20 on Saturday, the first hour at FTP pace, then a hour at about HIM pace, the rest at IM pace. 154 miles; 9 hours 20 minutes.
I ran five times: two 30 minute runs right after a bike, here on the neighborhood hills. A 40 minute track workout, total of 4000 meters at speeds dropping from 6:24.mile to 5:36/mile. Which is FAST, Jack, for me. A strides and drills session. And a 1 hr 40 minute run, 11.6 miles, in the noon sun at 80F. Avoided shade on that one. 25 miles, 3 hrs 36 min.
And, a total of a bit less than two hours each of swimming and weight room/stretching/run drills. Swam a ladder of 50/150/250/350/450/550/… back down in 55 min, and a 48 minute/2550 meter swim in the lake. That felt good, warm enough for a sleeveless wetsuit in the sun.
16+ hours, and got myself a little tired. Next week: no long bike, an Olympic distance race on Saturday, then call on Sunday. Long run of 1:55, maybe 13.5 miles?
“And I did an 80 mile bike in 4:20 on Saturday, the first hour at FTP pace, then a hour at about HIM pace, the rest at IM pace.” – wow – that is impressive.