week in training | 3.8 – 3.14

Four swims this week! I’ve loved fitting in a splash after work some days and am noticing some faster paces and better endurance since upping my consistency again. Pushing myself only as much as I want on a given day helps lower the pressure and up the enjoyment of swimming and gives my body a break from more stressful sport scenarios.

Monday, 3.8: 7.19 miles, 10:26 pace + 33.65 miles, 22.4 mph cycling (1:30:00)

Run felt very blah for the first three miles, my breathing as quite wayward and ragged, but eventually my body got in tune with itself and the remaining bit was easy and freeing. I debated cutting my ride short the entire duration – my phone, however, provided a decent distraction and I ended up doing some brainstorming and chatting with a friend, so it wasn’t overall bad. I averaged 128W for the session and my VO2 Max bounced up to 48!

Tuesday, 3.9: 36.02 miles, 22.8 mph cycling (1:35:00) + 2,200 yard swim (47:03)

Tried out the watch’s pool swim function for the first time and it is SO nice to have proper swim data! My SWOLF (I’m not fully sure what this is but I know it measures your stroke efficiency in some respect) averaged 43, which is decent for a newbie swimmer, and my overall pace came to 1:59/100 yards. Morning ride rounded up to 130W average power and was just a straight aerobic effort.

Wednesday, 3.10: 9.13 miles, 9:19 pace + 45 minute strength + 1,700 yard swim (37:00)

Wasn’t enthused about longer intervals at all today, so went with some short neuromuscular reps to get the muscle fibers firing. 2 sets of 12 x :30 on/:30 off. The “on” intervals ranged from 6:25-6:45 paces with an errant 6:57 during which I dodged around a heavy pack of random people on the walkway. My VO2 Max popped up to 48 after this and AGAIN matches my cycling number.

Yesterday at the pool I had lost my pull buoy probably because it got blown away from my lane by the wind, but on the morning’s swim I found it! I performed 10 x 100 yard reps from 1:52-1:53 on a 2:10 interval. I averaged 1:54/100 yards for the swim and gained a SWOLF of 41.

Strength:

• 3 x 10 reverse lunge
• 1 x 15/2 x 12 triceps dips
• 3 x 16 alternating curtsy lunge
• 3 x 10 reverse fly SS 10 standing row
• 3 x 15 swings
• 2 x 12 weighted donkey kicks
• 3 x 10 alternating sit-down single leg squat
• 3 x 10 weighted oblique crunch
• 3 x 20 sprinter crunch
• 3 x 15 side plank lateral leg raise
• 3 x 20 knee to elbow
• 2 x 40 flutter kick

Thursday, 3.11: 35.62 miles, 23.7 mph cycling (1:30:00) + 6 miles, 10:13 pace

3-2-1 pyramids and a 137W average in the books today, plus a new cycling VO2 of 49! I think Garmin is catching up to my actual numbers with increased use. I’m sure I haven’t gotten in significantly better shape in merely a week. Run after work felt surprisingly wonderful since my legs are shot from yesterday’s gym sessions and I fully expected to slog through the miles. Squeezed in a quick core workout following the run: 3 x 15 weighted leg drops, 3 x 20 jackknives, 3 x 20 plank jacks, 3 x :30 hover leg holds, and 3 x 1 minute plank with leg raise.

Friday, 3.12: 36.86 miles, 24.6 mph cycling (1:30:00) + 2,200 yard swim (47:10)

Worst cycling workout on the plan so far, but thankfully my last of the kind! The session ultimately went fine, and I averaged 143W and bumped my VO2 Max up to 50, which is “Superior” according to Garmin! Strangely satisfying milestone. I’ve complained about this ride before, but the protocol is :30 zone 5 immediately leaping into 10 minutes zone 4.

Swim was relaxing, and I was glad to get so much in before the pool closed for a couple hours. Main set was 8 x 150 yards free/50 yards pull. I averaged 1:57/100 yards and a 42 SWOLF! I still have yet to debunk the meaning of SWOLF, by the way.

Saturday, 3.13: 15.05 miles, 9:58 pace + 35 min strength

Kept things aerobic for the run and felt really good from the start, so I let myself extend the run a bit further than usual. About 60 degrees out with humidity somewhere in the 70s, which is just about ideal for my body. Even had enough energy at the end to fit in my planned gym workout!

Strength:

• 3 x 10 single leg deadlift
• 3 x 10 wall sit biceps curls
• 3 x 12 reverse squats
• 3 x 12 press ups
• 3 x 10 windmill
• 3 x 12 side plank rainbows
• 3 x 20 plank toe taps SS 20 mountain climbers
• 3 x 20 plank leg lifts
• 3 x 20 toe touch crunch

Sunday, 3.14: 23.54 miles, 23.5 mph cycling (1:00:07) + 2,200 yard swim (47:36)

Time change really blows, man. I watched my clock switch from 1:59 to 3 knowing my alarm would go off within that minute anyway. Sad. I chugged my preworkout while slipping into my bike gear and wandering around the kitchen preparing the coffee pot, and with that epic early morning multitasking I squeezed in my whole planned hour! I averaged 135 watts and pulled up to a 51 VO2 Max rating!

Post work swim averaged 1:53/100 yards and included a 500 warmup and a short pyramid: 50 swim/50 pull, 100 swim/50 pull, 150 swim/50 pull, 200 swim/50 pull, down the ladder, and 10 x 25 yard sprints. Once I got home I did a small core set of 3 x 20 reverse table toe taps, 3 x :45 hollow rock hold, 3 x 30 scissor kicks, 3 x 20 shoot throughs, :30 plank.

Total running mileage: 37.4

Total cycling mileage: 165.7

Total swimming yardage: 8,300