Swim: 16,700 Yards (3:40)
Bike: 180 Miles (9:01)
Run: 31.5 Miles (3:50)
Total*: 114.5 Points (16:30)
Swim: After 43,000 yards in three weeks, my swim is finally back. For a little bit of inconsistency—I had a couple light weeks and then took the better part of a week off—I lost a good amount of fitness. My set splits were well behind where I had been just a few weeks before. Though “real” swimmers are repulsed by the concept of using a watch in the pool, my Garmin helps me keep track of my sets and keep tabs on my fitness after the fact. I can compare splits down to the tenth of a second from weeks, months, or (*shudder*) years before.
Bike: The week began with the Nockamixon 20K Time Trial (race report here). I was able to fit in some threshold work Monday and sweet spot work Tuesday before my legs balked. On the back of a 10-mile morning run, I set out Wednesday afternoon for an endurance ride and could not hold 200 watts to save my life. This was my first experience truly “bonking” on a ride, and not for some lapse in nutrition but just from utter fatigue. I soft-pedaled the 25 miles home—a compulsory “active recovery” ride, if you will.
Run: Despite the time-trial effort on Saturday and some ongoing hip issues, I had one of my best runs in many weeks on Sunday—15 miles building into a half-hour threshold segment. While I am happy to be able to run close to six-minute pace given how little I’ve run since June, I need to be able to maintain that level more comfortably in training so I know I can run that speed (for 13.1 miles, no less) after a tough swim and bike. If my hip pain continues to abate and I can consistently run 30-mile weeks, I should have no problems getting there by late September…but that’s no small if.
Total: This was another successful high-volume week and the conclusion of a critical block of half-Ironman prep. Maintaining the swim, improving on the bike, and getting healthy for the run are the current and ongoing priorities. The coming week, I’ll get a slight volume reprieve at the price of a couple very intense bike and run workouts.
*I have a non-standard system for quantifying my training output. (Swim Dist x 4) + (Bike Dist / 4) + Run Dist = Total Points. Listed time is time spent swimming, biking, or running, not rest between intervals, walking, etc.