Training February 7-13, 2010

Sunday:
am) Bike: 80 miles 4:02:13 Long Ride
      Run: 5 miles 46:00 (run after the bike ride)  Brick

Monday:
am) Swim: 3300 yards 1 hour
pm) Bike: 33 miles 1:41:12  Tempo

Tuesday:
am) Run: 6.5 miles 53:03  Intervals
pm) Bike: 27 miles 1:22:19   Intervals
      Weights: 45 minutes

Wednesday:
am) Bike: 32 miles 1:35:22
pm) Elliptical: 1 hour (wrote down about 6 miles running as the equivalent to this)

Thursday:
am) Swim: 3100 yards 1 hour
pm) Bike: 30 miles  1:32:17  Recovery

Friday:
am) Run: 5.5 miles 48:11  Recovery

Saturday:
am) Run: 18 miles 2:38:48  Long Run

Totals:
Swim: 6400 yards 2 hours
Bike: 202 miles 10:13:23
Run: 41 miles 6:06:02
Weights: 45 minutes

Good solid week again.  About 19 hours for the week.  Felt really solid on the bike and pretty good on the run.  Ran 4 days and did the elliptical 1 day.  I'm not sure I'm totally sold on the elliptical but it was good to rest my foot a little and do something different. 

Sunday did a nice long ride with a brick after.  I wanted to a shorter run to rest my foot a little and the bike felt good so I cranked out a 4 hour ride.  Monday was a good swim and Monday night I did a nice tempo ride every 30 minutes bumping up the gear.  Felt good.  Tuesday I ran inside on the treadmill and did my speed work.  My schedule had a complicated speed session on it so I thought it would be easier to do inside.  I definitely pushed hard.  Kind of cool that I can run 7's with my heart rate getting lower each time.  Doesn't mean it's easy though. :)  Tuesday night I did my interval bike ride and then a good weight session after the bike ride.  I actually like doing both my interval run and interval bike on the same day as well as my full body weight session.  My legs still feel good for the bike so I think it's okay.  I do both to the point of being tired but my legs rebound well.  I definitely dread Tuesday's though because they are tough front to back.  Wednesday morning I rode my bike so that I could elliptical at night.  Morning bike rides are tough for me.  I don't eat before I ride and my calories get really low by the end, my fluids usually get low too so I have been bringing a water bottle down but the calories are still a problem.  Night is much better for me on this.  I did the elliptical at night at work.  I didn't really care for the elliptical at work.  I'll give it a try again next week when I'm in New York on a different machine.  My legs felt like Jello-O after but I couldn't get my heart rate up.  Odd.  Thursday was a good swim in the morning and I did a nice recovery ride at night.  I like this ride on Thursday's.  I'm usually tired by then, either mentally or physically so a nice easy ride and then a easy run on Friday fits really good in the schedule.  Friday Asher and I did our normal recovery run.  The temp was -3 with wind chills of -13 but it was okay.  Didn't feel that bad.  (I'm scared to think I might be getting used to this crap!  AH!!)  My heart rate was higher than it was supposed to be but it still felt easy so it was okay.  Saturday we did our long run, 18 miles.  Asher did the whole run with us.  He did great.  Mark and I ran 18, we did a 4 mile loop and then picked Erik up and did the remaining 14 with him.  That works out well.  The long runs are going okay, I carry my water bottle with Gatorade in it and suck on honey stingers for most of the run.  I have been getting light headed about miles 10-14 so I might not be taking enough calories in early and trying to make up for it later.  I need to be more consistent with my calories throughout the whole run and see if that helps.  We had a really good pace today and my heart rate stayed down really nicely.  I feel like I'm able to pick up my pace a little more now while keeping the same heart rate.  I like that.  I really hope all this beeping of the heart rate monitor is helping.