With 21 weeks until Ironman 70.3 National Harbor, it is amazing to think that the training numbers will get even higher than this past week. Now the fun part will be trying to duplicate such weeks while balancing a track & field coaching/meet schedule. I think a big help as I get into more serious training will be daylight savings, which is tonight. I will need the extra daylight at the end of practice to get some of my own running done before finishing up on the recruiting season. At the same time, I need to start finalizing a race schedule to keep the motivation at a high level.
This past week, I easily hit my highest volume of training in both mileage and time. I was also able to get outside for two solid rides and hit some hills. Now I could have done without the crazy wind that seemed to be around all week. Despite riding solo and tackling several categorized hills, I was able to maintain a good mph for those rides. Yesterday, I had my best distance swim since returning to the pool. I swam 2000 yards in 30:00 but I want to be able to swim 1.2 miles in 27-28:00 on August 5th. My focus for running ths past week was just volume and not to be concerned about speed.
Training Totals
Week
Bike - 6 rides/ 202 miles/ 9.73 hours/ 20.8mph
Run - 4 runs/ 24.5 miles/ 2.99 hours/ 7:18 per mile
Swim - 2 swims/ 2.25 miles/ .97 hours
Total - 12 workouts/ 228.75 miles/ 13.69 hours
2012
Bike - 58 rides/ 1835 miles/ 84.11 hours/ 21.8mph
Run - 32 runs/ 195 miles/ 23.27 hours/ 7:09 per mile
Swim - 21 swims/ 18.25 miles/ 8.5 hours
Total - 111 workouts/ 2048.25 miles/ 115.89 hours
This week's goals (duplicate this week)
Bike - 6 rides/ 200-210 miles
Run - 4 runs/ 24-27 miles
Swim - 2-3 swims/2-2.5 miles
The ultimate goal for this year since Kona may be a long shot this year:
http://ironman.com/worldchampionship70.3#axzz1ol6ObGZo
TdO '12! Hope the rehab is going well.
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