Training Week: 8/25-8/31

Swim: 15,800 Yards (3:41) 
Bike: 194 Miles (9:05)
Run: 34 Miles (4:30)
Total*: 118.5 Points (17:17)

Swim: I closed this week with a 1.5 mile swim in the Atlantic ocean off the coast of the Jersey shore, where I will be spending Labor Day weekend and (mostly, after Saturday morning’s long run) taking a little bit of a load off from training. Other than that, this week was more of the same in the pool–no great sets to speak of, just trekking to the pool and getting work done. The swim is the discipline in which I intend to maintain high volume, and maybe even increase the yardage slightly, in the next month of training. Despite there being a small performance return on time investment in the water, it causes the least lasting fatigue and carries the least injury risk, so in my view it’s a good place to spend time when you have it.

Bike: No excitement on the bike this week. I wasn’t able to get out of Philadelphia for my long ride, so I completed my long 80 miler (as well as another 54 mile ride) on the Schuylkill River Trail. With the addition of a couple 90-minute trainer rides of sweet spot and threshold intervals, it was another strong cycling week in volume and intensity.

Run: Other than a 14-mile long run in oppressive humidity, the run mileage this week was almost all easy, aerobic stuff–I am trying to keep the run volume up as much as possible without crippling my ability to complete strong cycling workouts, which are more important for me right now.

Total: Another solid week to close out August, which was far and away my highest-volume month of training yet and the most in each sport individually: 70,400 yards (40 miles) of swimming; 768 miles of biking; and 135 miles of running. I am happy with the recent training I have completed and think I can start scaling back the volume and scaling up the intensity in coming weeks, starting with a full dress rehearsal at the Delaware Diamondman half Iron/70.3 on September 9th.

*I have a non-standard system for quantifying my training output. (Swim Miles x 4) + (Bike Miles / 4) + Run Miles = Total Points. Listed time is time spent swimming, biking, or running, not rest between intervals, walking, etc.


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