Wow it sure has been a pretty tough training week. Upon reviewing my new calendar form my coach (Hi Kevin!) I see that we are training through the Galveston Ironman 70.3. What this means is that I will not have a three week taper (like usual), but a abbreviated one week taper.
Here are my training stats for this week (as usual go to my Garmin Training page to see the stats of my training while wearing the GPS watch):
Monday
Swim 2500 Yards as:
Warm Up: 8x50 drills w/ 10 sec. rest
Main Set: 100/250/500/500/250/100 all Zone 5 w/ 20 sec. rest
Cool Down: 400 easy w/ pull buoy
Tuesday
15 MIN WARM UP
6 x 1 min. fast spin (105+) / 1 min easy
2 x (4 x 2 min. at Zone low 4-5, #1,3 in Aerobars, #2,4 sitting up in one gear bigger / 2 min easy between all) – extra 3 min between sets.
10 min. cool down
Followed this up immediately by a 4 mile transition run at a 8:12 min/mile pace.
Wednesday
Run AM
4 miles
8:50-9:05 pace
Bike PM
30 miles
Zone 2****
@ 90-95 cad
Thursday
Run
8 miles
8:50-9:05 pace
I ran this inside the gym on the treadmill.
Friday
Swim 2500 Yards as:
Warm Up: 300 easy free
Main Set: 2000 free in Zone 3
Cool Down: 200 cool down
Saturday
16 mile long run this day. I was very tired since I went to bed super late the day before. I did end up averaging a 9:35 min/mile pace.
Sunday
I was supposed to do a 90 mile bike ride this day. I met the BAM club in Galveston to ride the race course. We had 20-30 MPH winds since we were right on the sea wall and after 60 miles I was totally wiped!
I have another tough week of training ahead, so I need to get right back to it! That's all for now!
Tri your best,
Bill
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