Weekly Training Report: 1/23/2006-1/29/2006

It was a great week! It's the end of 3 weeks post-Goofy Challenge, and everything is working as it should. I am fairly tired today after a fairly hard long run and short swim, but nothing that a good night's sleep can't fix, since I need to hit it early tomorrow morning. Here are the details:

Swim: 10,100 yards in 3.58 hours; 25% of weekly workout time
Bike: 4.53 hours; approx. 79 miles; 32% of weekly workout time
Run: 4.56 hours; approx. 29 miles; 32% of weekly workout time
Strength: 1.68 hours; 12% of weekly workout time
Total Hours: 14.34
Approx. Calories Burned by Exercise: 6,562
Average Sleep: 8.54 hours/night
Stretching: 2.63 hours (a new high)

Accomplishments:

Swim:
Regained some of my speed in the water. Could be due to the decreased strength work time, or it could just be that I decided I’d had enough and was ready to work harder.
Completed over 10,000 yards swimming. I hope to stay over 10,000 yards except during an actual “rest week.”

Bike:
Regained my bike FT watts, although the real test comes on Tuesday, when I do a 2x20’ interval ride.
Nailed 3 bike workouts that included FT intervals!

Run:
Returned to my “normal” run volume (about 30 miles per week), pain-free.
Completed 2 runs including tempo intervals, felt great doing it, and BONUS, I’m running faster!

Other:
Kept up my stretching commitment. My massage therapist concurred that I am more flexible than ever, and my muscles feel really great.
Began regular visualization of positive, successful race outcomes for Ralphs and Ironman Brazil.

Goals for Next Week:
Meet or beat my previous high FT watts (162) on my Tuesday test.
Meet or beat the speeds I hit this week on my Monday and Wednesday swims for 100’s and 200’s.
Average at least 8 hours of sleep per night.
Stretch at least 15’ per day.

Workouts Completed this Week
Monday: Swim 3,000 yards in 1:05; Strength :59; Run :50 including strides.
Tuesday: Strength :12; Bike 1:10 including 4x8’ (2’) FT, watts=161, 163, 162, 166.
Wednesday: Swim 3,300 yards in 1:11; Run 1:05 including :24 tempo
Thursday: Strength :30; Bike 1:05 including 2x15’ (2’) FT, watts=164, 164
Friday: Swim 2,600 yards in :54; Run 1:00 Upper-Steady
Saturday: Bike 2:15 including 20’ FT at watts=165
Sunday: Run 1:40, including 20’ Upper-Steady and 10’ Tempo; Swim 1,200 yards in :24