Ready To Take It Up A Notch

  

Base Phase of training is for the most part complete. This upcoming week will be a reduce week in volume and then the training will start to get serious in preparation for race season 2013. Every thing has gone very well the past 12 weeks and I am feeling that I am in the best shape I have been in quite a long time. Now I still have a long way to go to achieve my goal of getting back to Kona but I am feeling that I am a lot stronger now than when I was racing last summer. Some intense training ahead to hit a goal of sub 4:20 at Eagleman 70.3.

New Training Totals:
Week
Bike - 5 rides/ 162 miles/ 7.11 hours/ 22. mph/ HR - 139 BPM
Run - 3 runs/ 18.75 miles/ 2.25 hours/ 7:12 per mile
Swim - 4 swims/ 3.5 miles/ 1.66 hours
Total - 12 workouts/ 184.25 miles/ 11.02 hours

2013
Bike - 48 rides/ 1374 miles/ 61.44 hours/ HR - 138 BPM
Run - 27 runs/ 114.5 miles/ 13.95 hours/ 7:20 per mile
Swim - 25 swims/ 24.5 miles/ 11.89 hours
Total - 100 workouts/ 1513 miles/ 87.28 hours

Goals This Week
Bike - 5 rides/ 145-55 miles
Run - 3 runs/ 15-17 miles
Swim - 3-4 swims/ 3 miles

After this week, I will begin to add some track workouts into my run training. I am hoping that moving into the month of March will mean some warmer days to get outside and ride! I am looking forward to that first trek up Jack's Mtn! March will also bring more intense speed oriented pool workouts.

As I have been telling my team......

Shit is about to get real!

People ask....what am I on? What am I am on? I am on my bike 6-8 hours a week, in the pool 1.5-2 hours a week and on the roads 1.5-2 hours a week......and of course caffeine and moose tracks!

Kona 2013! It is on!