Feeling the burning sensation in your legs while riding fast and "collecting" kilometers might be hard, but at the end you just feel awesome.
This pretty much sums my last week up in one sentence. It maybe doesn't include swimming but it was awesome too nevertheless.
I had two great swim sessions where I pushed myself almost to the limit with a lot of sprinting drills followed by "slower" ones. Doing them in circles for an hour will really make you feel weak and awesome at the same time. For the curious of you, here is my last weeks Monday workout:
- 600 meters warm up
- 6 x 25 meters kick (just use your legs to move through the water)
- 6 x 50 meters swim while keeping the stroke count as low as possible
- 6 x 50 meters swim where the 1st half is a sprint and the 2nd half was slower but still fast
- 2 x (50 meters fast, 100 meters easy, 100 meters fast, 50 meters easy)
- 400 meters pull (just use your arms to move through the water)
- 8 x 50 meters swim (25 meters free, 25 meters non-free)
- 300 meters cool down
It looks like a mouthful but you can get this done in around 60 to 70 minutes and be proud of yourself.
My running was very good and the total distance covered was quite close to my average half marathon time.
The best part of the week was the Sunday bike ride. I covered almost 68 kilometers in 2 hours and 40 minutes. I love to add a little twist to my workouts in form of a negative split which means that the second half has to be faster than the first half. This resulted in an average speed of almost 30 km/h while facing such a strong headwind that I sometimes felt like standing still. In comparison to that my first half split was around 25 km/h.
All in all I am really pleased with the week and am looking forward to the next 4 weeks which will be the last weeks where I do only one discipline at a time. I will be increasing my last month's times by around 10 percent per week.
I'll write a little more about this month's training regime in the next post. For now, I'll just leave you with my last week's and overall stats
| Distance | Time | Pace | |
|---|---|---|---|
| Swim | 5.05 km | 2:02:00 h | 24.10 min / km |
| Bike | 83.43 km | 3:40:01 h | 2.38 min / km |
| Run | 22.11 km | 1:44:33 h | 4.43 min / km |
Things look pretty nice on the overall stats table :)
| Distance | Time | |
|---|---|---|
| Swim | 73.05 km | 27:37:00 h |
| Bike | 977.56 km | 45:00:55 h |
| Run | 267.98 km | 22:41:30 h |
Until next week, get your ass of the sofa ;)