here is my work from week 7. It was a difficult week for me in several ways. I traveled, I arrived at altitude, and I started to dig myself a hole very quickly, which I was trying to avoid during this round of altitude training. Usually I do too much work the first half, and not enough the second, so I tried to even things out a bit more. I ended up doing that by doing less swimming and running that I wold have at sea level.
Mon – Apparently my long run on the previous Saturday took to much out of me, as my planned indoor treadmill intervals only made it part way through the first mile before I quit.
Tues – Traveling, with a way too long layover in Denver of 3+ hours.
Wed – Bike 52 miles/3:30 with 3700′ of climbing, at elevation 8000′. Followed by a 45 minute run.
Thurs – 66 miles, 4 hours, 4300′ elevation gain, with a 40 minute run later in the evening
Friday – Tried a long run, made it only 1.5 miles, then did a 35 minute swim during intermission at the ourdoor “Jazz Aspen Snowmass music festival, between DeVotchKa and Wilco. the outdoor venue is 1.5 miles downhill from my house, and right at the rec center where I swim.
Sat – 77 mile/4 hour bike, elev gain 2700′, with 35 minute swim before the evening’s concert with Dixie Chicks minus Natalie Maines, and Glenn Frey/Joe Walsh (1/2 of the Eagles) ‘giving 60s rock a whole new meaning”. Ran uphill from the bus to the my house for a mile in the dark afterwards, to allow the others in our party to avoid the tiring walk back to the house.
Sun – 37 mile ride which included the 7+ mile climb from Aspen to Maroon Bells, 1600 feet at 6% grade, great as an FTP interval. Followed by a brick around my house (VERY HILLY) of 3.5 miles in 31 minutes. No swim today, saw Black Crowes, but not “Lynnard Skynard”, went out to dinner with friends from Denver instead.
Totals: 19 hours, 240 miles cycling, 19 miles running, 1 hr + swim. Just about what I wanted to do, but I learned a bit about how much I need to ease into the altitude now.
This week, I hope to do 15-16 hours of biking, 4-5 hours of running and 3 hours of swimming. No music festival to distract, and I should be more acclimated.