week in training | 3.22 – 3.28

This week I was really into strength training, and this trend is currently carrying over to this week. I usually grumble a lot when I schedule a weight workout among my tri sports, but I’ve really anticipated them and enjoy feeling more stable in my other sessions as a result! I’ve put most emphasis on core work, trying to fit 10 minutes at least 4-5 days a week to make the habit stick.

Monday, 3.22: 9 miles, 10:05 pace + 50 min strength

Initially had a run/bike combo scheduled but I did not feel inspired to hop on the saddle, so I traded the extra endurance training for a strength session. Hitting the gym felt surprisingly great! In taking an intuitive training approach, I’ve decided to just go with what my body wants on any given day, and running/swimming/gym have felt best lately.

Strength:

• 3 x 5 power clean and press to back squat
• 3 x 10 reverse lunge
• 3 x 8 Arnold press
• 3 x 8 single leg deadlift
• 3 x 8 pushup to side plank
• 3 x 8 windmills
• 3 x 20 plank lateral taps
• 3 x 20 knee to elbow
• 3 x 12 side plank crunch
• 7 minute elliptical cooldown

Tuesday, 3.23: 29.69 miles, 23.7 mph cycling (1:15:00) + 2,200 yard swim (47:00)

Ride today felt far better than most of late except for the Wahoo app – which I use to control the trainer – crashed twice, so the bike reverted to factory resistances, which are BRUTAL, until I reset the app. Was a bit frustrating, and I hope such isn’t a new trend. 137W average for the session. I followed with a 10 minute yoga sessions that was lovely and so needed since my personal practice has taken a big backburner of late.

Swim was hard and sloppy, with a 2:01/100 yard average and 43 SWOLF. I blame soreness for the disintegrated form later in the session.

Wednesday, 3.24: 12.7 miles, 9:27 pace + 40 min strength + 1,800 yard swim (39:21)

Despite it being unspectacular from any numeric perspective, the swim really salvaged my morning training. Well, the strength was okay too, really, but the run felt uncharacteristically difficult and the effort did not match the numbers springing up on the watch. I ran 2 miles at what I hoped to be an 8:10-8:15 effort but clocked at 8:19 and 8:21, with a higher RPE than should’ve been, then 2 x 1 mile at 8:06 and 8:02 hoping for sub-8 in both. I was bummed out and tired and didn’t much want to swim, but J convinced me to just “derp it out” in the water and do no sort of stroking that’d stress me out. I wound up getting in a nice session at 1:59/100 yard average and really focused on my form and reducing the number of strokes during each lap. It felt really nice and switched my mood from sour to satisfied.

Strength:

• 3 x 12 banded step-outs with biceps curl
• 3 x 12 curtsy lunge
• 3 x 12 dumbbell hikes
• 3 x 10 front raise
• 3 x 16 marching triceps dips
• 3 x 10 180* jump squats
• 3 x :30 stability ball plank
• 3 x 20 bridge march
• 3 x 16 stability ball leg lifts
• 3 x 20 clamshell
• 3 minute elliptical cooldown

Thursday, 3.25: 30.63 miles, 24.5 mph cycling (1:15:05) + 6.01 miles, 9:59 pace

5 x 2 minute zone 5 intervals on the bike that burned like no other. Average 197, 195, 194, 190, and 193W for the sets and 142W for the session.

During my workday I found out I got selected for the Chicago Marathon! I had a lot of emotions coursing through me so I set out for an hour of run/walk intervals. It was pretty hot but my mind was so wired I didn’t really notice for the most part. Finished off with a quick core set of 3 x 15 side plank hip dips, 3 x 20 knee to nose, and 3 x 16 plank knee swivels.

Friday, 3.26: 29.22 miles, 23.4 mph cycling (1:15:00) + 2,000 yard swim (42:18)

If I thought yesterday’s ride hurt, today’s was a whole other level. 2 sets of 6 x :30 standing start with 2:30 recoveries. Most I hit over 320 watts – I can’t fathom how pros even maintain such a high wattage, and higher, for hours at a time. By the end I was grunting through the sets and half a minute felt like half an hour. Somehow my VO2 Max dropped afterwards! I did my core work after with 3 x 16 banded leg drops, 3 x 20 plank knee taps, and 3 x 20 deadbugs.

My arm was quite sore from receiving my first Moderna vaccine Thursday evening, so I wasn’t sure how the swim would go. From an endurance perspective I felt great and the water actually soothed my arm, probably by breaking up some of the stiffness. I performed 4 x 500 yards, averaged 2:03/100 yards (which is swell for having half an arm dysfunctional!) and climbed out of the pool just as they were about to close for part of the afternoon.

Saturday, 3.27: 8.48 miles, 9:26 pace + 45 minute strength

Solid short interval set on a humid, warm morning. The initial couple miles felt miserable and my body wasn’t sure what to do with a 67 dew point, but the reps went pretty well considering the rest periods I built in that were largely walking. I prepped with 2 x 2 minutes at 7:39 and 7:32 paces, then started my programmed workout: 6 x 1 minute at 6:57, 6:50, 6:50, 6:55, 6:37, and 6:41 with 1 minute recoveries; 6 x 45 seconds at 6:54, 6:39, 6:33, 6:37, 6:40, and 6:27, with 45 seconds recovery: and finished with 3 x 20 second strides at 6:23, 6:09, and 6:26. My VO2 Max jumped up to a “Superior” 50! I’m enjoying these fitness gains since inevitably my summer VO2 will drop like an anchor.

Strength:

• 3 x 12 side lunge
• 3 x 12 reverse fly
• 3 x 10 reverse squat
• 1 x 15 SL press-up/2 x 12 SL press-up
• 3 x 8 front lunge
• 3 x 10 SL row
• 3 x 15 leg drops with hip lift
• 3 x 15 stability ball crunch
• 3 x 12 stability ball hamstring curl
• 3 x 8 panda bears
• 3 x 30 alternating toe reach

Sunday, 3.28: 24.21 miles, 22.3 mph cycling (1:05:02) + 2,400 yard swim (50:46)

Easy ride at 128W average that felt lovely! Needed a bit of a lowkey bike day with no attachment to the outcome and I hopped off feeling energized.

The swim was an interesting affair. The pool was reduced to a single lane for lap swimmers and I jumped in three other people stroking around circle-style. I’ve never done circle swim before so this was completely new to me. It ended up making me go really fast, at a lower general effort, and overall wasn’t a bad experience! I averaged 1:58/100 yards and had to throw my intended workout away until later in the swim when the crowd finally cleared out. I swam three sets of 3 x 50 breaststroke within the yardage. Haven’t done a lot of breaststroke lately, may have shocked my muscles a bit, but I enjoyed it nonetheless! When I got home I performed 3 x 8 updowns, 3 x 12 side plank pass throughs, and 3 x 5 inchworm to pushup as my core work.

Total running mileage: 36.2

Total cycling mileage: 113.7

Total swimming yardage: 8,400