This week was a bit of a test. I chose the hardest of the base building plans from Trainerroad because I wanted to challenge myself, but also wanted the option to drop down to the medium volume plan if I need to. The bike volume didn't really increase this week, but I was curious how I'd react to that volume when combined with adding in interval work on the run, and doing a fairly lengthy long run.
Monday: restTuesday: 1850m swim; TR Eclipse (90 min)
Wednesday: 5x1000m interval run
Thursday: 1900m swim; TR Galena (90 min)
Friday: Easy 10k run; TR Glassy (80 min)
Saturday: TR Phoenix (90 min) + 8k brick run
Sunday: 1300m swim; 21.5k long run
So far so good! The workouts felt great, and overall physically I finished the week feeling tired but strong. Some little niggles in my legs Sunday night that tell me I need to stop slacking on my foam rolling if I'm going to continue with this sort of volume, but I'm pleased and ready to continue the next week of the plan. The plan has 3 weeks of build followed by a recovery week, so with week 3 upcoming that means peak week. I'll also be increasing my run volume a little before cutting back next week to recover in both sports.
|It is so nice to leave for work in the morning and see daylight! When do we get to ride outside again?|
My interval run workout was super satisfying. 5x1000m with 400m recoveries. The paces on the 1ks were a bit off what I was doing in the summer, when I was getting under 4:30 on them, but faster than I did them last January. So I'm satisfied with where I'm at there.
|Frozen Lower Princess Falls, taken with a zoom lens from the parking lot at work.|
|The frozen Upper falls. Almost exactly 5k from my office!|
|Interchangeable trainer selfie style 6A. What the hell is on the floor in the background anyway? Cat toy?|
So, good stuff, well done, etc. What's on tap for week 3?
Tuesday: TR Hunter (2 hours); swim if possible
Wednesday: tempo run
Thursday: swim; TR Cumberland (1:15)
Friday: EZ run; TR Tunnabora (1 hour)
Saturday: 24k long run; swim
Sunday: TR Town Hill (2:45) + brick run
An increase in bike time (although the overall training stress doesn't go up much). Another test to see how I can handle this. I've already missed my usual Tuesday swim this week due to scheduling stuff, which is making me antsy! But I'll either make it up tonight or tomorrow morning if I can. Damn swimming. Anyone want to install an indoor lap pool in my backyard? I'll let you come use it whenever you want!
Goal of the week: don't neglect the foam roller!