The first week of some real training and oh boy do I love it!

I started my week with a nice swim of 1800 meters in around 32 minutes which turned out to be a 1:48 min/100m pace. Not bad if I take everything into account :)
The second swim of the week should have been some 200s/100s/50s with different pacing but , unfortunately, some scheduling issues prevented me from visiting the pool a second time.

The bike sessions are on point. I had a quick 45 minute speed workout which included 4 surges lasting 3 minutes each where I kept the power at around 250-260 W.

I felt really good and was mostly in the aero position so things are moving into the right direction.

The remaining bike sessions were more focused on aerobic endurance (54 minutes and a 2 hours and 15 minutes) with the longer bike session being followed by a 20 minute run at an easy pace. Here, again because of scheduling issues, I had to ride only for an hour and 15 minutes but I was able to follow it up with an easy 20 minute run so no everything is lost here.

It’s time to get the legs used again to run after longer bike sessions!

The first run of the week was a quick 40 minute speed session with 3 intervals in total. 2 of them were 3 minute efforts at around threshold of 4:35 min/km while the last interval was only 2 minutes but at a much quicker pace of around 4:10 min/km. Oh boy did I love the last sprint. It’s so good to feel the legs going fast while you try to hold it for just a little longer.

The second run was the above mention brick run where I ran for 20 minutes after riding for an hour to get the legs used to this kind of transition. Those will get more frequent as the season progresses so that no surprises come up on race day.

I closed the week with a 1:05 long run at easy pace. The weather was absolutely beautiful last weekend so I could just enjoy the sun and the sound of my feet hitting the road.

I added another strength session this week to strengthen the upper body a little more which should help me in the long run, especially on the swim.

Let’s close things off by looking at the overall numbers.