IMMT week 7/1-7/7
I'm hanging out in Maryland this morning waiting for DC traffic to die down before I drive back to OBX. So I might as well start the weekly thread!
This is a holiday week and I'm sure I'm not the only one who is going to be modifying the training plan to accommodate for fireworks. Patrick had recommended I consider doing some long hiking to build walk endurance/strength instead of just boring myself to death with long slow walks. So my husband and I are headed to Boone, NC this coming weekend for a few days of hiking in the mountains. While I'd love to do some long hikes with overnight camping, I think carrying anything more than 3-4 hours with a light daypack would be risking the knee, so we'll just do some 3-4 hour day hikes on relatively easy terrain. I'll replace the Tuesday run with a bike ride and get in a longish ride on Thursday before we leave for the mountains. Should be a good overall plan.
What is everyone else doing?
Comments
Let's see, this is what I have PLANNED (Operative word) this week:
today at lunch: 90 mins on the dreadmill, scheduled swim after work
Tues: 45mins of hill running per schedule, fast roadie ride (me on my TT bike) in the evening
Wed: 12 miles of outdoor running (TX is actually in mid- to high-60s in the morning this week!!), some sort of swim in evening
Thu: "Holiday" ride with local tri team, 65 mile loop, but with admin miles to/from will total about 82
Fri: NOTHING, expect (and kinda want) to be a little hungover! haha. If I'm feeling okay, i'll hit the dreadmill for a 45 minute "stride" run.
Sat: 4-4.5 hours of hill riding
Sun: 3 hours of "recovery" riding, plus swim in the afternoon.
Phew, just tired thinking about it!
@nemo, I'm jealous of your hiking excursion! After IMMT, I'm going to start to "train" for my planned Grand Canyon Thanksgiving rim-to-rim hike!
Today was an easy 25 min recovery OWS in a local shallow lake ( I hate weeds) ... rest, recover, eat good food!
http://connect.garmin.com/activity/335918099#
I feel like all I'm doing lately is dodging thunderstorms... makes for some interesting unplanned intervals though!
AM workout was 1:10 on the bike , 22miles , about 17 min of v02 work while I was going after some local strava segments.... this worked well since they ranged from 2-4 min in duration
PM workout was 55min 7 mile run with hill repeats
William, if you've been doing lots of outside stuff, it's hard to then duck back onto the trainer and hold your "outdoor" watts. No worries. Let's all hope we get a weekend of good weather!
Heads up everyone. Next weekend is our first Race Rehearsal!!! Use some of that extra time off tomorrow to check into the Race Rehearsal Protocol in the Wiki and start figuring out your plan for next weekend.
.9 mile swim around an island this am http://connect.garmin.com/activity/336848933
7 mile track work out w/ 8 x 400m repeats v02 http://connect.garmin.com/activity/337058131#
gonna do a swim/bike/run tomorrow am before a 4th o July Party.... then just a long OWS on friday as a day off the legs before a big weekend
OH and we finally got that heat I wanted.... even stopped raining
@William and Glenn.... add me to the list... although I didnt do a long run today I was feeling the heat for sure.... don't worry about it ... adjust for the heat and slow down that is all we can do....
Swim... 1.15 miles w/sleeveless first time this year... best I can tell I am about 15 seconds per 1/2 mile slower than the full suit
Bike... 29 miles with 35 min attempted FTP that went like .96 , .94 , .89....... I usually can hold those at 1.0 no problem
Run... 30 min brick run... EP + 20 ... again bricks are usually faster like EP - 20 without even trying...
In and out of the lake trying to stay cool and recover the rest of the day... I'm feeling cooked....
My girlfriend Heather was training with me and was reduced to walking on her brick.... I was actually happy to see her smart enough to slow down and walk...
Happy 4th everybody!
Wed - 5200 yard swim, 3 mile run, 25 miles drainer w Spinervals "Ascending Mountains in Leadville, CO"
Thu - 10 mi run, 40 miles on the drainer, 7.26 mile run
Lots of sleep too!
2.77 mile endurance swim done... REST of the day off! http://connect.garmin.com/activity/337760687
Just knocked out my 45 minutes w/ strides on the dreadmill. Swimming later this afternoon.
Good times!
Today - 4300 yard swim, 62 mile outdoor bike, and 3.5 mile run.
Longride done today... 4.5 hrs , 98 miles , 70 @ .72 , then 20 @ .82-.77 , then 8 @ .60- admin miles waiting for Heather to finish up her ride http://connect.garmin.com/activity/338332399
the heat got me today as well, bagged the brick run that was planned in favor of spending the rest of the day cooling off in the lake and recovering for tomorrow's split run day planning 90min am and 40min pm
Another victim of the heat and fatigue here. Ride yesterday was just surviving. Taking it easy today!
The roadies were very shocked, I think, to see a tri bike keeping up with them. Love it!!
Big Tri Week totals:
Swim - 17,000 yards
Bike - 265 miles
Run - 45 miles
Core - 1 hour
Now 5 days of recovery and taper for Muncie 70.3, then I will spin it back up for 1 more block of IM training before Sweden.
@Scott... I have some not very serious roadies in my neighborhood and they all think I am superhuman or on steroids after following me on Strava... havent ridden with them or any roadies yet... I dont even have a road bike!
Yesterday... got in my split run.. AM 10.6 miles in 1:28:30 with the last 3 hard , PM 5 miles in 39:20....