Date Swim/time Bike/time Run/time Total Miles Time Wts Total Time
2/6/2011 2.65 2:20 98.50 8:15 23.00 5:00 124.15 15:35 2:15 17:50
2/13/2011 2.30 1:50 52.50 4:10 11.75 2:40 66.55 8:40 1:40 10:20
2/20/2011 3.33 2:15 90.50 7:20 13.50 3:04 107.30 12:39 2:50 15:29
Numbers for the last three weeks. I've been trying so hard to up the volume that I haven't taken the time to post. Right now I'm about 25% up from this time last year and looking to increase again this week. Following the Friel method I'm in the Base 2 test and rest phase, starting Base 3 next week. Hopefully I'm able to keep up the workload. Some things I've noticed is a little more soreness, a little less energy and a bit of a calf or Achilles pull. Nursing that for about a week and a half, it is getting better. As I progress through this week I have to deal with snow today and more tomorrow causing closures of the Y and programs. Weather forecast looks like cold for a few days so I will do what I can. Today I road 3 hours on the trainer, in two sessions, 2 then 1. Both sessions followed the pattern of warm-up, then 10 min. flat, 5 min. climb, repeat as time allows. It felt like a good aerobic endurance workout. If weather permits I should be in the pool and on the spin bike in the morning, with a run in the afternoon, all indoors I'm sure.
I've committed to the Mercer Island Half Marathon in March and the TriMonroe Olympic Triathlon in June. Other possibles are Whiskey Dick Olympic in July, Lake Stevens 70.3 in August. Planning to volunteer at IM Canada in August. Still in the planning stages. More on that later. This will be my second competitive season so I am anxious to get a good race perspective of my abilities particularly with the longer distances.
That is all for now. Looking to help with others to improve their skills and looking into personal trainer certification. I think after the next two weeks everything is going to excallate. Thanks for reading and a hui hou, see you on the road.
