Half Ironman Training: Week #13
“I have always been delighted at the prospect of a new day, a fresh try, one more start, with perhaps a bit of magic waiting somewhere behind the morning.” ~Joseph Priestley
Every new week is a fresh chance to do our very best, give our all and do the things we say we want to do to achieve our goals. After 2 weeks of intense travel, I was happy to have 7 straight days in town to focus on my training for the Beach2Battleship Half Ironman.
Here is what my training week looked like:
Rest and travel day back to Atlanta from Key West
Hill climbs on the bike: Rode for 1 hour and 15 minutes (19.67 miles) on the trainer with 5 x 5-minutes at a high gear and fast pace with 3 minutes of active recovery between each climb.
Ran for 40 minutes with 10 x 1-minute sprints at 6:27 with a 1-minute recovery at 10:00 between each for a total of 5 miles
Biked for 1 hour (13.8 miles) on the trainer at a moderate pace. I planned to run for 20 minutes after this workout, but I ended up having to change the tube on my back tire and didn’t start this ride until 10 p.m.
For a refresher on how to change a tire on your bike, here is a great video from Podium Multisport that covers both tubular and clincher tire changing: http://podiumms.com/pages/videos. Be sure to feel comfortable with this before long rides and races.
Swam: 2,100 meters
300-meter warm up
8 x 25-meter drills with 10 seconds of rest between each
6 x 100 meters at moderate pace with 5 seconds rest between each
5 x 100 meters at maximum effort with 7-1-minute rest between each
8 x 25 kick only with 15 seconds rest between each
300-meter cool down
AM: Ran 10.5 miles at 8:40 pace on a mix of gravel trails and road
PM: Swam 2,000 meters straight and easy
Brick: Biked 2 hours and 40 minutes (48.73 miles/18.3 mph) on rolling hills followed by a 3.61-mile run at 8:35 average pace. I felt really good on the bike but not so hot on the run. The sun was beating down and my legs were like lead from a hard weekend of training. I was so tired after this workout that I forgot to even take any pictures.
Week #13 mileage total: 104 miles, 8 workouts, 9 hours and 2 minutes
• Swim: 2.54 (missed one swim)
• Bike: 82.2 miles (missed one bike – getting 4 training rides in per week is tough)
• Run: 19.11 miles
• Strength training: None
This week, I am faced with more out-of-town travel. I’m going to have to get creative with my training and schedule. I hope to get as much work in during the 4 days I’m traveling as possible and have already researched pool options and gyms. I also hope to incorporate a day or two of strength training back into the schedule.
How did your training go last week? If you bike and swim, how do you get biking and swimming in while traveling?