A Week in Training: March 4 – March 10

I got my first pair of racing flats, installing elastic laces to make for fast transitions.

On paper, this week looks very poor in terms of training. I turned 18 over the weekend and was too busy to get many workouts in. However, this provided an excellent opportunity for me to rest my hip. I’m taking extra efforts to remain injury free, so I’m not too disappointed with my lack of volume this week. I will probably take next week easy as well before ramping my volume back up, especially in running and swimming. Here is a summary of my training week:

  • Swimming: 0 yards
  • Cycling: 70 miles
  • Running: 23 miles
  • Total: 93 miles (~5,100 calories burned)

* Note: NGP denotes Normalized Graded Pace. This is essentially an approximation of the pace I would have run if the course was completely flat (using 1.74 seconds lost per 10ft ascent). This is VERY useful for comparing performances because many of my runs are on hilly courses.

Monday

  • 60-mile cycle at at steady effort: hilly

Tuesday

  • 10-mile cycle at steady effort
  • 9-mile interval run: 6x1km (0.63 mile) at 5:40/mile, with 600m (0.37 mile) recovery at 9:00/mile. Done on grass in trainers.

Wednesday

Too busy to fit in workouts

Thursday

  • 13-mile interval run: 10x1km (0.63) at 5:40/mile, with 600m (0.37 mile) recovery at 9:00/mile. Done on grass in trainers.

Friday

Too busy to fit in workouts

Saturday

Too busy to fit in workouts

Sunday

Too busy to fit in workouts

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