Hotel Booked....70.3 RI Almost Here!

 

Hotel booked! Two weeks to go, officially no turning back now!

With 14 days until Amica Ironman 70.3 Rhode Island, I am finally 100% confident that I am ready to achieve my goals even with having to move training schedule up 4 weeks. At the beginning of the year, I set a goal of going sub 4 hours 45 minutes for a 70.3.

Today, I wrapped up my biggest week of volume of time training with an easy and steady 35 mile ride. The week started off with a 62 mile ride which included to of the biggest climbs in Central PA, New Berlin Mtn Road and Jacks Mtn. With other hills and rollers, the ride had a total elevation climb of 3600 feet. This week also put the aero bars on the bike and felt so strong in the aero position. My running, while not high in miles, has been getting stronger with each week. I did get a run of 1 hour 24 minutes on a hot, humid morning and felt strong the entire way. Running has always been one of strengths so very confident, after recent brick workouts, I will be able to hold 7:00 per mile for the 13.1 off the bike. Despite being my weakest discipline, I am feel better in the pool. I had two solid swim workouts of some hard intervals.

Training Totals:
Week
Bike: 5 rides/ 192 miles/ 9.15 hours/ 21.0 mph
Run : 3 runs/ 24.5 miles/ 3.0 hours/ 7:21 per mile
Swim: 4 swims/ 3.5 miles/ 1.85 hours
Total - 12 workouts/ 220 miles/ 14.0 hours

2012
Bike: 137 rides/ 4328 miles/ 203.08 hours/ 21.3 mph
Run : 80 runs/ 487.75 miles/ 58.71 hours/ 7:13 per mile
Swim: 48 swims/ 40 miles/ 18.95 hours
Total - 265 workouts/ 4855.75 miles/ 280.74 hours

Goals This Week

Bike: 5 rides/145-55
Run : 3 runs/20-24 miles
Swim: 3-4 swims/3-3.5 miles

My goal this week is to reduce the volume by 20-25% but keep the quality up a little this week. I am looking to get another long run, mid-week, of 1:25-1:30 to give me a little more confidence on the run. I hope to get another two solid swim workouts to push the pace in the pool.

TdO '12!