Sunday, April 23, 2006
Road to CDA 06: Weekly Summary (4/17 - 4/23) Getting Stronger
Week of 4/17 - 4/23
Build 2 Week 3
Total Time = 26:06
S/B/R Hours = 25:01
Swim 11,600 (3 sessions) Time 3:34
Bike 272 miles (5 rides) Time 17:57. Total ascent 18,400 ft
Run 26 miles (3 runs) Time 3:30
core = 1:15
*This was a solid week. 7 days of workouts. Had 3 key rides, 1 key run and 2 key swims. This is the most consistent, strongest week of this season that includes all 3 disciplines.
*The single most important factor in my progression this season is my pre-season base, and my weight. I am training at 8 lbs less than I did on average last season. I am probably 5 lbs from being too thin for risk of losing strength. I think hovering around 157-162 my best range. Last year, I ranged from 165-170. Typically 165 going into taper, and 172 on race day. This year I expect to go into taper 157-8, and 163-5 on race day.
*Injuries are stable, slowly getting better. I am approaching these "nagging" injuries by training through but carefully monitoring. I could take 10 straight days off as an alternative, but I would rather train on them for 3 weeks as they slowly get better. I have done this many times in marathoning. You have to be very careful with this approach, you can lose more than you gain if you blow up in a single workout by pushing too hard.
Build 2 Week 3
Total Time = 26:06
S/B/R Hours = 25:01
Swim 11,600 (3 sessions) Time 3:34
Bike 272 miles (5 rides) Time 17:57. Total ascent 18,400 ft
Run 26 miles (3 runs) Time 3:30
core = 1:15
*This was a solid week. 7 days of workouts. Had 3 key rides, 1 key run and 2 key swims. This is the most consistent, strongest week of this season that includes all 3 disciplines.
*The single most important factor in my progression this season is my pre-season base, and my weight. I am training at 8 lbs less than I did on average last season. I am probably 5 lbs from being too thin for risk of losing strength. I think hovering around 157-162 my best range. Last year, I ranged from 165-170. Typically 165 going into taper, and 172 on race day. This year I expect to go into taper 157-8, and 163-5 on race day.
*Injuries are stable, slowly getting better. I am approaching these "nagging" injuries by training through but carefully monitoring. I could take 10 straight days off as an alternative, but I would rather train on them for 3 weeks as they slowly get better. I have done this many times in marathoning. You have to be very careful with this approach, you can lose more than you gain if you blow up in a single workout by pushing too hard.
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