This week was solely dedicated to training. I flew to Scottsdale, Arizona to put in some long training days to prep me for the season, which is fast approaching. A buddy of mine invited me down to train for 5 days so I jumped at the chance. With near perfect conditions: air temperatures averaging 68 degrees, no clouds in sight and minor winds, we were able to take full advantage of our time. So here is what went down for the entire week. I broke it down into each day:
Swim: 4200 yds
Swim: 3200yds easy
Bike: 1 hr trainer session - 14 miles
Plyometrics outside routine
Wednesday- Flew into Arizona and were riding by noon.
Bike: 3:25 - 65 miles Avg speed 18.9 MPH (pooped from flight)
Swim : 3500 yds
Thursday - Day was beautiful, could smell the flowers and fresh cut lawns
Run : 1:32 - 11 miles
Bike: 4:49 - 92 miles
Bike : 6:32 - 115 miles
Run : 23 min - 3 miles (Transition Run)
Swim : 2650 yds
Run : 1 hour - 8 miles (easy pace felt pretty broken down)
Bike : 1:13 - 22 miles
Swim : 5000 yds
Sunday : Travel day
Run : 30 min - not sure of distance
Totals: A lot of hours and miles
Long week, definitely slept good at night. It was fun, learned a lot about my physical capacity, and it was a great place to train. Scottsdale has everything a triathlete could ask for: mountains, flats, beautiful weather, great pool system, and good running trails. I want to thank my friend John Potter who gave me the invite and showed me the ropes while out there. It was a great experience and one step closer to race day.
I had another good training week to prep me for my training session in Arizona this week. We had somewhat decent weather only one day of snow, so not to bad and temperatures still aren't that cold for this time of year. I've really lucked out weather wise so far this winter. Here we go for this week:
Swim : 3x 80 min sessions - 14650 yds felt really strong had my stroke technique tweeked this week to become more efficient, by Tri Your Limits coach Scott Rowlands (www.triyourlimits.com). So will continue to perfect my stroke and get stronger.
Bike: 5 Hours - 79 miles comprised of two trainer workouts and one road workout
Run - 3.25 hours - 27 miles
Looking to really crank some miles out in Arizona take full advantage of the beautiful weather and no distractions. Should get 5 good days of training. Train, train train.
I had another decent workout week. I am starting to log more time on the bike now and it feels great. Other than the cold weather it is going good but the weather is definitely better than a typical winter up here in the north. Well here it is:
Swim: 3x80min workouts: 14550 yds
Run: 3 hours and 15 minutes : 30miles
Consisted of: 1 track Workout; 2 Transition Runs, and 1 10k race
The 10K race I placed 7th overall and 1st in my Age Group: 35:44
Bike: 5 hours and 15 minutes: 90 miles
Consisted of: 1 Trainer Workout, 2 Road Workouts
Was happy with my performance in my race considering I have yet to do any speed work. My pace was 5:46/mile. I wanted to be around 5:40 so wasn't to far off. I'll keep working hard and doing everything in my power to keep making improvements. Next week I am heading to Scottsdale, Arizona for 5 days of training in hopefully beautiful weather. Can't wait to crank out some miles in a new place.
The week started out pretty sloppy with all the snow melting away but mid week the temperature climbed up into the mid 40's. Here is a glance at my past week:
Swim : 3 sessions x 80 minutes = 4 hours & 14250 yds
Bike : 2 trainer workouts and 2 long rides = 9 hours & 159 miles
Run : 2 treadmill workouts b/c of snow, 1 easy run and one long run
3 1/2 hours = 25 miles
Misc. workouts: 3 1/2= 3 hours
Total Hours: 20
Felt very strong this week. This weekend I was down in N. Carolina training and had beautiful weather. I did a long ride one day and the next day did my long run and felt very strong. I think it was a combination of training in a new location and awesome weather. Last week I started to add a long swim day were I log 6000yds for one workout to try and help my endurance for racing, we'll see if it works.
Till next week train hard and stay focused
This week was a good week other than the winter weather towards the end of the week. Here's what I was up to:
Swim: 3x80 min sessions: 14,050yds (on Wed did 6000 yds)
Bike : Consisted of 3 trainer workouts: about 4hrs 10 min - totaling 65 miles
was suppose to have long ride on 1/22 but 6 inches of snow put a damper on that idea. Pushing it till Monday or Tuesday weather and road conditions permitting.
Run: 3 hours 40 min - totaling about 31 miles - did long yesterday of 13.2 miles on a regular route for myself and PR'd it, so was happy considering icy conditions, all the layers I was wearing and the overall cold temperatures.
Misc Core execises: 3 at about an 1hr each : total 3 hours
Total Workout Hours per Week: 15 hours
First week that I could see the improvements from last season. I felt like I was getting faster and stronger but never related to the workouts till this week. I am not really feeling the fatigue factor as much now as I did before. Todd, my coach from T Wiley Sports, has me on a good plan and will continue to work it as hard as I can, to get the results I desire.
Till next time - Give that little extra at the end of each workout
Here is a glimpse of this past weeks training.
Swim: 3x80min sessions totalling: 12,650 yds.
Bike: 1 long 3hr ride = 47 miles in bitter cold
2 trainer workouts totaling : 2:25 = 42 miles
Run : 4 Sessions = 3:55 = 33.2 miles
Misc. Core and Strength Workouts: 5 sessions : 1hr a piece
Total Time: 17.3 hours/week
Felt Strong throughout my core & strength workouts along with my trainer workouts for the bike. I feel like they are really paying off.
Kenrick Smith - Be a part of the K17Sport Lifestyle.
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