Week 13 Summary

Swim 9.1K (3 sessions) 2:42
Bike 142 (3 rides) 8:15
Run 43 (5 runs) 5:15
1 day off, so I missed 1 scheduled 4K swim and 1 scheduled 4 mile run.

Total hours for 6 days 16:12 and 11 workouts.

My favorite workouts of the week: Pretty much same as last week, the 1-2-3 punch on the weekend.

Friday pm, 5000 meter swim stacked with intervals.

Sat am, 70 mile ride on 4200 ft ascent with normal power of 280 watts. Incorporated a 45 min 70 cadence big gear interval, up 980 ft over 15 miles. Held ave power at 343 watts and HR ave 133 (zone 2). Very happy considering past 2 weeks, my 45 min TT at about 310 watts and HR of 131. Still, I felt like I was in zone 4. I still had quite a few watts in me if I wanted to push harder.
Then a 5 mile run off bike incorporating 660 ft climbing up over 300 stairs.

Sun am, 19 mile run, third week in a row. The time for the run was 5 min. faster this week, and HR ave still top of Z2 at 133. Ave pace per mile around 7:12
1 hour ride at 185 watts in the late afternoon.

This was the biggest week since IM Roth. The difference in the intensity this time around.
Out of 11 workouts, 9 involved intensity work. Not necessarily cardiac intensity, but muscular strength work in addition.

This upcoming week has some rest, which I am actually looking forward to. My body feels like I just finished a 30 hour week.