After 3 weeks of taking it easy in “dougboyland” I got right back into training this week. Here is how it panned out
Mon: Bike 60K commuting to work and back, Lunch: 40 min swim (2:50 hrs)
Tue: Bike 70K commuting plus lots of hills, aerobic (2:40 hrs)
Wed: Bike 15K to work/run 90 min aerobic brick in the morning, swim 40 mini at lunch, Ride home in the evening (3:20 hrs)
Thu: Ride hard 90K at “Ironman race intensity” before work including 2800 ft of vertical (130-160 bpm), ending ride at work, then ride easy home (3:30 hrs)
Fri: Bike 15K to work/run 90 min aerobic brick in the morning adding 4x3 min steep hill repeats as part of 90 min run, ride home (2:40 hrs)
At this point in the week, I’m at 15 hours, so a bit more than planned, but after taking it easy for some time, you tend to feel pretty fresh and ready to rip. Right now, though, I feel suitably fried. Can’t imagine what Francois’ 1500 aerobic point week feels like
For the weekend, I have to be at the office both days, so I plan a rest day on Sat and then on Sunday I plan to do the same workout as Fri except I replace the 4x3 min hills with 4x800 m on the track at 165 bpm which is around half Ironman race intensity.
How was your week ? What are your plans ? Anyone gearing up for St Croix/Gulf Coast/Wildflower ? Congrats to all the WTH finishers. You folks are studs !