Monday, March 10, 2014

Do What You Can: #Mingsanity Week 9

First of all, I want to thank all of you for the birthday wishes last week.  It really made my day.  I was hoping to get my Chilly Half race report done last week but that hasn't happened.  Life and work took over most of my week which left little time or energy for anything else.  It will come though, I promise.  I can tell you one thing, it took a lot out of me.  I figured I'd be recovered by Thursday but no.  Perhaps it had something to do with the wicked Graston treatment I had on Tuesday and the fact that I didn't have a massage until yesterday.  Shame on me. So this week became a kind of "do what you can" week. 

Anyway, let's get down to business.  I'm linking up with Krysten, Amanda & Erica as usual to put our #Bestfoot forward.  This is how my week went down.

Monday:  2200m swim.
Tuesday:  was supposed to do a 12km easy run but I slept in.  I slept like crap probably because of the two large glasses of wine I had with my birthday dinner.   I was supposed to run 12km easy.  Oh well.  I did get up and do my body weight workout.  P.M  45 minute easy spin at 100 rpm or more.
Wednesday:  2200m swim
Thursday:  12km with 6x1km repeats.  I ended up doing 9.6km with 4x1km repeats because my hamstrings were killing me, followed by weights.  P.M.  80 minute spin at 95 rpm or higher.  B-O-R-I-N-G.  But at least I stayed on the bike the entire time.
Friday:  OFF
Saturday:  22km run with 2x8km @ tempo.  Ended up doing 23km with 8km at a faster than long run pace but not tempo.  Legs were totally fried.  So fried that I even skipped my gym workout.  Box jumps were not going to happen, all I wanted to do was lie down.
Sunday: 1850m swim.  Had the WORST sinus headache so I got out of the pool early.  It was so bad I had to take a sudafed before I got on the bike.  Bike:  90 minutes, 3x20 min @ 120/140/160w, no breaks.  Coach said if my legs were still fried I could do 120/140/120.  I ended up doing
120/140/140.  It was tough.



Totals for the week:

Swim:  6250m
Bike:  117.81km
Run:  32.60km

Total time including weights:  9h 16 minutes.  Can't wait to see what next week is like, ha ha.

This week is a high volume week and Ming has already warned me it's not going to be pretty.  Nothing like logging into your workout page and the first thing you see from your coach is:  "This is week is going to be tough, just plow through it."  Um.  Ok.  Should be interesting given the fact we're shooting on Wednesday and Thursday.  But I'll do my best.  Saturday I have my first 20+ miler scheduled (33-35km with 10km tempo).  I hope my legs are up for it.  I'm going to head to the hills again in High Park.  Boston is only 6 weeks away so these next few weeks are going to be BIG.  Bring it on.

How was your week of workouts?
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