A Week in Training: October 8 – October 14

I’ve finally found the time to start posting my weekly workouts again. Unfortunately, due to a lack of transportation at the present time, I was not able to get any swim sessions in this week. I did, however, get in a solid load of running and a fair amount of cycling. Here is a summary of my training week:

  • Swimming: 0 sessions, 0 yards
  • Cycling: 5 sessions, 130 miles [7 hours, 50 minutes]
  • Running: 9 sessions, 58 miles [6 hours, 30 minutes]
  • Total: 14 sessions, 188 miles [14 hours, 20 minutes], ~12,500 calories burned


  • 8-mile recovery run, 7:40/mile, 574 ft. elevation gain
  • 30-mile tempo cycle, 500 ft. elevation gain
  • 3-mile “brick” [bike-to-run] run, 6:01/mile


  • 22-mile easy cycle, 1100 ft. elevation gain
  • 3-mile recovery run, 7:15/mile


  • 5-mile easy run, 6:44/mile, 452 ft. elevation gain
  • 30-mile tempo cycle, 1500 ft. elevation gain
  • 5-mile easy run, 6:29/mile


  • 9.2-mile tempo run, 6:49/mile, 662 ft. elevation gain

Friday [off]


  • TCSD Duathlon: 8 miles running, 12.5 miles cycling
  • 17-mile recovery cycle
  • 4-mile recovery run, 6:50/mile


  • 19-mile easy cycle, 900 ft. elevation gain
  • 12-mile long run, 6:57/mile, 1000 ft. elevation gain

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