Weekly Recap: Week 13: March 28th – April 3rd , 2016

Hey Guys! Welcome Back! This week was an insanely crazy training week in terms of lots of stuff going on at the same time. After the Tempe Triathlon on April 10th got cancelled due to construction on the dam I had two options for back up practice Olympic Tris for my 70.3 in July – One was this weekend  April 3rd the Goodyear Olympic Triathlon with a pool swim and the second was April 17th and was open water and the hardest course in Arizona. The problem was Revel Mount Charleston Marathon is coming up on May 7th and both of my 20 milers for the plan landed on both weekends and those are critical. So I consulted with a few people and decided I should go with the triathlon further away from my marathon in order to achieve optimal recovery and taper and thus that is how we landed on this weekend being scheduled for an insane amount of training with 20 Miler number one and an the Goodyear Olympic Triathlon planned!

So here is how is all went…

Monday:

• Run: 8 Mile Speedwork alternating MP/HMP at 7:49 min/mi average {8:00/7:30/8:00/ 7:36/8:06/7:42/7:36/8:00}
• Lift: Shoulders

Tuesday:

• Brick: (AM): 5.5 Mile Recovery Run at 9:15 min/mi average + 1:25:00 Trainer Ride (approx 20 miles)  – Honestly I tested out my 20 miler when I went out but there was 15-25 mph winds and even though it was cool out I was just feeling drained from work so I called it after 5.5 miles and came inside and rode the trainer and watched the voice of DVR #Truth!
• Lift (PM): Bis, Tris, Chest, Abs, Stretch

Wednesday:

• Brick – Bike First: 1:05:00 (approx 15 miles) on Trainer
• Brick – Swim Second: 2800m (1.75 miles) at 1:57/100m average – 2×800 + 3×400

Thursday:

• Run: 5.5 Mile Recovery Run at 8:47 min/mi average
• Lift: Back, Abs, Stretch

Friday:

• 22 Miler at 9:12 min/mi average! I was so stocked about this run – my plan was to keep the pace at low heart rate low effort in order to not blow my legs for Sunday’s Triathlon and I ended up feeling great and being able to do the LONGEST training run I have ever been able to do in a marathon training cycle! 

 

Saturday:

• Rest Day and Packet Pickup for Sunday’s Triathlon

Sunday:

• Goodyear Olympic Triathlon: 4th Overall Female and 3rd Place Age Group: 2:46:28 – Recap to Follow… 🙂
  • Swim: 1 Mile in 00:31:32 – 1:58/100m average
  • T1: 00:02:45
  • Bike: 24 miles in 1:23:23 – 17.3 mph average
  • T2: 00:02:46
  • Run: 6 Miles in 46:24 – 7:44 min/mi average

 Totals:

• Run: 47 Miles (07:10:00)
• Bike: 59 Miles (03:54:00)
• Swim: 2.75 Miles/4400m (01:26:00)
• Lift: 3 Sessions (02:15:00)
• 1 Olympic Triathlon!
• Total Training Volume: 14:45:00

With Love and Training,

❤ Kindal (RunningWithStrength)