Sunday, August 1, 2010

Continuing Longhorn 70.3 Preparation

As of this writing I am 11 weeks (77 days), less 7 some hours from the start of the Longhorn 70.3 race in Austin, Texas. As part of documenting my training from time to time, here is an overview of the last week of training. FWIW, this was not a "typical" week, but a week with some increased training time before entering this coming week. This coming week is a scheduled lighter recovery week, with a bit of a taper for next weekend's Bridgeland Sprint Tri.

Monday-Swim 2200 yards in 55:39. This workout included the full workout from warmup to cool down including associated rest between drills, with the primary element of this workout being 500 yard drills.

Tuesday-Ran 3.9 miles in 46:12. This was an organized track workout with my tri training group, OutRival Racing . The main element of this workout was 1600m-1200m-600m-300m tempo drills with a short, light jog in between running to allow for heart rate recovery. Also on this day was a 15 minute basic core workout.

Wednesday- Morning Workout Swim 2250 yards in 58:09. This workout included the full workout from warmup to cool down including associated rest between drills, with the primary element of this workout being a tempo ladder drill. Evening Workout An 11.8 mile bike ride around some local hills in 45:33. I had hoped to get in an hour of riding but called this ride a bit short due to darkness.

Thursday- Morning Workout 58:45 spin class at 24 Hour Fitness Gym.
Evening Workout Run 3.61 miles on local hills in 53:42. This includes about 15 minutes of walking to get my legs loose at the start of the workout before running up and down some hills in my neighborhood.

Friday- Morning Workout 2.4 miles in 37:17. This was an easy workout with a ten minute walk to start around the flatter roads of my neighborhood.
ALso today was a 15 minute basic core workout.

Saturday- I kicked off the weekend with the OutRival Racing group bike ride, covering 39.32 miles in 2:27:40 (16 mph avg pace), plus some good social time at Starbucks afterwards. The ride included about 15 miles that I anticipate has a good chance of being part of the IM Texas route.

Sunday- Long run day, 7.2 miles in 1:31:08, including a combined approximately 12 minutes and .6 miles of warmup and cooldown. After the run I got to sit around with my friends from The Woodlands Running Club for breakfast at the local bagel shop.

As I said before this was a high volume workout week for me, but it was good to see that I could hold up for nearly 10.5 hours of workouts in a week, at least once! This coming week will be a lot easier on me timewise, and I'll enjoy a bit of rest this coming week as well.

2 comments:

Amanda said...

Wow - That's an intense week! It's awesome to see that you completed all this and still want to keep going!

Looks like the group workouts are paying off for you - that's great!

Jeff & Heather said...

Great training week Richard! I think you're going to have an awesome day at Longhorn this year!