Yeah, I am happy with my 9:11, and this has ignited my spirit to strive for more. A day like this however, may only come once, so I'll take it. I know I have a bit more potential in me though.
Well, 1 month of rest with slightly progressive limited workouts over the past 2 weeks.
This past week:
2 swims of 3k each, drills incorporated into first.
2nd swim of 5 x 600 set.
2 bike spins. 1 mid week 60 min spin with 10 min of 30 sec. single leg 180 watt 50 rpm intervals.
Saturday spin of 2 hours. At 75 minutes, did 10 min 301 watt 60 cadence. HR crept into zone 3.
10 min break, then 10 min of single leg 30 sec. intervals at 180 watts and 50 cadence.
3 runs: 6 miler, 5 miler and Sunday 8 miler. All at about 8 min pace Z1-2 HR
So, on the 31st I begin the build.
Upcoming week summary looks like
Swim: 3 sessions, about 10k
Bike: 5 rides, about 75 miles
Run: 5 runs, about 36 miles
So, I will jump right in at 13 workouts in the first week. Like I've said in the past, frequency is a key to well rounded fitness and a good base. Not necessarily miles upon miles "in the saddle" and easy riding when it comes to the bike. My rides will be shorter to begin with, but will be of sufficient quality.
This past week:
2 swims of 3k each, drills incorporated into first.
2nd swim of 5 x 600 set.
2 bike spins. 1 mid week 60 min spin with 10 min of 30 sec. single leg 180 watt 50 rpm intervals.
Saturday spin of 2 hours. At 75 minutes, did 10 min 301 watt 60 cadence. HR crept into zone 3.
10 min break, then 10 min of single leg 30 sec. intervals at 180 watts and 50 cadence.
3 runs: 6 miler, 5 miler and Sunday 8 miler. All at about 8 min pace Z1-2 HR
So, on the 31st I begin the build.
Upcoming week summary looks like
Swim: 3 sessions, about 10k
Bike: 5 rides, about 75 miles
Run: 5 runs, about 36 miles
So, I will jump right in at 13 workouts in the first week. Like I've said in the past, frequency is a key to well rounded fitness and a good base. Not necessarily miles upon miles "in the saddle" and easy riding when it comes to the bike. My rides will be shorter to begin with, but will be of sufficient quality.
