Weekly Summary – 137 “miles” (including XT minutes), 51 “running miles. A bit of a frustrating week after getting hit by a car last Friday, with lots of ups and downs. Got in some good workouts on the bike and getting back into running. A pretty bad attempt at a running workout on Saturday, but better than nothing. Here’s to next week…

Day AM Workout  PM Workout Quality Miles  Total Miles  XT
Monday 1k, 2k, 3k, 4k, 3k, 2k, 1k @ MP to ~10k pace (by effort on bike) 10k mod, 12km @ MP (by effort on bike) 0 OFF
Tuesday 90′ bike 0 core
Wednesday 2 hour on bike 5M reg 5 Hips
Thursday 5M Reg On bike: 60′ of (2′ @MP, 1′ EZ), 2hr total 5 Upper
Friday 7M Reg 9M EZ 16.01 Legs
Saturday Fartlek (2’/1′) @MP/Mod 8km (28′) 5M reg  5 15.01 Hips
Sunday 5M reg 5M reg 10.01 Core

 

Lunes, 27 Enero, 2014 – 11am: Still couldn’t run without limping from last week’s car accident, so simulated a ‘Special block” today on the bike. Goal was to get a lot of quality work in with very little fuel intake to practice working very hard when tired and out of glycogen. Had only a small cup of yogurt and coffee for breakfast.

First workout was long interavals. 1k, 2k, 3k, 4k, 3k, 2k, 1k at somewhere between MP (for the longer ones) and 5k-10k pace for the shorter ones (did all this by time/effort) Wanted to go out conservative going up the ladder and did. Got to the 4km rep feeling great and picked up the intensity on every rep henceforth.

This was a super tough workout, but I was pleased to find that I can still get what feels like a good workout even on the bike, especially at such a high turnover as I was going at the end. Overall, a very tough workout given that there’s still more to come in the afternoon.

4pm: Second workout of the day. As per Canova’s marathon training ideas, I did not fully refuel after the morning’s workout, but took in only some vegetables, lots of water, and one piece of bread.

No warmup, just started with the 10km uptempo. Felt fairly decent given that the legs already had a very good workout in ‘em from the morning. Again on the bike, and did everything by time/effort. First 10km negative split in 35’47. Then picked up the intensity a lot and went into the MP section. Goal was 10-12km at 100% (MP) or about 3’18/km (5’18/mile).

This was a bit hard to get into at first with the sudden change of paces and it felt tough to get into a rhythm for the first few km. After that initial period, though, I managed to keep a good rhythm. Felt very tough near the end, especially with low fuel stores, but a good simulation nonetheless.

Cooled down super easy and drank a huge smoothie immediately to try to prevent horrible post long altitude workout feeling. Ended up to apparently do the trick. Very big day.

XT: Off, totally spent.

Martes, 28 Enero, 2014 – 9am: Very easy reg after yesterday. On the bike still 90’.

5pm: Another easy bike workout. Total 86’.

XT: Core, 2 sets of 7’.

Miercoles, 29 Enero, 2014 – 9am: Easy longer effort (still on the bike, though back feeling better). Just wanted a nice longer effort at a moderate pace. Ended up doing two hours total. Felt fine, back almost better. Maybe run this afternoon. Total bike 2’00.

PM: Easy reg around the park, back felt much better. Two big laps. Total run 5M+ in 39’

XT: Hips.

Jueves, 30 Enero, 2014 – 9am: Very easy shakeout, pre-workout. Total run 5M in 40’.

1pm: Workout today on the bike again with a run in the morning. Fartlek with some marathon pace. Goal was sets of 2’ at MP, 1’ at EZ to mod for 45-60 minutes. Again, did it all by time/effort. Warmed up 30’ and then right into the workout.

Felt a bit tougher than I expected. Ended up getting into a bit of a rhythm though and felt better in the second half. Got to 30 minutes and it mostly just felt tedious, not too much physically. Felt manageable the second 30’. Cooled down longer another 30’. Total 2hr.

XT: Upper body. Feeling strong. Able to do sets of 3 sets of 10/7/7 pull ups now.

Viernes, 31 Enero, 2014 – 9am: Very easy reg with a stop at the computer place to drop off my harddrive which died this morning. Wonderful. Total run 7M++ in 60’.

4pm: Easy run around the park. Felt good. Total run 9M+ in 70’.

XT: Legs at the gym. Upped weights.

Sabado, 1 Febrero, 2014 – 10am: Light workout today. Easy warm-up around the park 6km then light drills and strides. Workout was just a fartlek similar to Thursday’s (2’/1’). Wanted to get through 10km but stopped after passing 8km in 28’ with back pain/limping. Not quite out of the woods yet.

Total run 10M.

5pm: Easy shakeout around the park. Total 5M in 40’.

XT: Hips.

Domingo, 2 Febrero, 2014 – 9am: Very easy shakeout on grass. Back/hip getting better. Area no longer point tender which is a plus. Total run 8km+, 5M+ in 40’.

PM: Same deal with gym closed and no bike. Easy shakeout. Total run 5M+.

XT: Core, 20’.