Weekly Totals and Review, March 21 - 27.
Sunday, March 27, 2011 at 9:46AM 
(View from the front of Saturday's ride. We were flying!)
Training Log
Individual Workouts: (Click on links for HR graphs and more details)
Monday Morning - 4150 yd swim in 59:44. Felt really solid. Good times in the outdoor pool. :) http://ow.ly/4iCAM
Monday Evening - Nice little evening jog - 1 hour, 7.25 miles, 8:17' pace. Legs a tiny bit sore from the weekend.http://ow.ly/4je0v
Tuesday Evening - 1 hour ride on rollers. Avg 19 mph, listening to Chemical Bros. and the like on Pandora. Going by feel - http://ow.ly/4klZS
Wednesday Morning - 4250 yd swim in 1 hour flat. Used Suunto T6C timer for 1:25 per 100 yd pace. Felt nice.http://ow.ly/4kF22
Wednesday Evening - “Basketball” with the kid. Lots of fun. :)
Thursday Morning - Great 1 hour morning run, first half with Roxy, second half hill sprints. Nice weather!http://ow.ly/4loPq
Thursday Evening - 1 hour on rollers, 19 miles. 30 min. warmup then intervals until legs exploded. Hornet Juice recovery drink! http://ow.ly/4lYrf
Friday Morning - 4300 yds on 1:23 per 100 yd pace, (59:50 total) after a 100 yard warmup. Nice swim. Somebody stole my towel! http://ow.ly/4mfFE
Friday Evening - Nice negative split evening push-run. 7.27 miles at a 8:15' pace, push ups, squats, and pull ups mixed in. http://ow.ly/4mMbK
Saturday Morning - 50 mile bike ride, all out, riding with the lead pack. Avg 20.4 mph! Really great ride - http://ow.ly/4ncmj
Sunday Evening - Went to the gym and did 30 minutes of strengthening and injury-proofing exercises. Might join and make this a regimen. http://ow.ly/4nmFu
Totals:
Swimming - 7.2 miles, 3 hours.
Biking - 88 miles, 4:25 hours.
Running - 21.4 miles, 3 hours.
Weights - 30 minutes.
Everything - 117 miles, 11 hours.
Review:
By Monday evening, I hit 20.5 hours for the last “week” (7 consecutive days). That’s about as good as it gets for me. I took off the next morning to get some day-job stuff done early, then picked up again that night. I’m also noticing that I train much harder when listening to fast music and/or I have numbers I’m trying to hit or a target I’m trying to chase. I really wish I had a cheap power meter option on my bike I use on rollers. Any ideas out there?
Things went as scheduled until I hit the Fahrrandreissen Ride, and then I decided I could use some recovery time after that speed fest. I recorded it for a podcast, so audio from riding with the lead pack at 20.4 mph should be up soon.
By Sunday evening, I was jonesing for some weight work, especially since the guy that dropped me at the end of Saturday’s ride had the edge over me with some serious leg muscles. I went to a local gym and got a free pass for a week, then started doing some serious core work. I was surprised to find out that I’m about half as strong as I used to be when I lifted weights on a regular basis, so I definitely have some work to do.
The Gateway to the Bay Olympic Triathlon is coming up next weekend, so I need to get my race bike prepped and my racing mind set. It’s a deep water start from a ferry, so it’ll be loads of fun!
Reader Comments (2)
Hi Coach Brett,
in the interview with Jessi Stensland you mentioned a site with exercise routines for (against) problems with the Iliotibial Bands. Can you pls post that link?
Thanks for a great show!
Regards,
Stefan
Frakfurt Main, Germany
Hmmm. I wonder if you mean http://www.coreperformance.com/