My volume was low, but I feel much fitter than just 5-6 weeks ago. With the race 10 months away, the key is to stay injury free and remain consistent. I'll take tomorrow off on the legs with just a swim, as I have biked or run (or both) on 46 consecutive days. And then I look forward to cranking it up again.
Jan 7 (Monday)
Bike: 60min: 148w; 117bpm; 77rpm; 18.1mi
Jan 8 (Tuesday)
Bike: FL: 2:34:55; 230w; 145bpm; 80rpm; 21.7mph
Run: 44:09; 5.15mi; 8:34 min/mi; 149bpm
Jan 9 (Wednesday)
Bike: 100min: 204w; 132bpm; 81rpm; 34.42mi
Run: 40min: 8:20min/mi; 4.92mi; 147bpm
Jan 10 (Thursday)
Swim: 31min: 1550yds
Run: 44:20; 5.09mi; 8:42min/mi; 149bpm
Jan 11 (Friday)
Bike: 71min: 198w; 136bpm; 84rpm; 24.19mi
Gym: 20min: Abs; 4x15 legs
Jan 12 (Saturday)
Bike: 110min: 221w; 83rpm
Brick Run: 45min: 5.14mi; 8:45min/mi; 150bpm
Bike: 70min: 211w; 140bpm; 82rpm
Jan 13 (Sunday)
Bike: 120min: 226w; 131bpm; 82rpm
Gym: 30min: Abs; 4x15 legs; push, pull
Totals:
Swim: 0.5
Bike: 11.4
Run: 2.9
Gym: 0.8
TOTAL: 15.7hrs
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