Monday, February 3, 2014

Nice & Easy: #Mingsanity Week 4

As the saying goes, all good things must come to an end,  which is unfortunate because I was really enjoying my recovery week.  As expected, I was very tired.  That's usually what happens when your body has some down time after a few hard weeks.  I made sure I got to bed early every night during the week.  I was in bed usually before 9:00 pm and asleep before 9:30.  I need at least 7 hours of sleep a night in order to be a somewhat normally functioning & nice human being so that's what I aim for.

The tireds really hit me by mid week.  My Wednesday morning swim was crap and I had zero desire to be there.  But I went.  I didn't stay that long but it was better that nothing.  After that, my workouts and energy level continued to improve.  By Saturday I was feeling pretty good other than my super tight legs.   That still didn't stop me from cranking out a 17km run with 10km at tempo pace (4:15/kms!).  Certainly not a workout I would have given myself on an easy week but that's why I have a coach, to push me just that little bit harder.   I'm happy to say I nailed it. 

This week I start to build again.  This next cycle is going to be a doozy.  I've got a medium volume week this week and then two high volume weeks.  Oh boy.  But let's look at this past week shall we?  I'm linking up with Kat & Krysten once again.

Monday: 2000m swim
Tuesday: 11km run with 3km at 4:05/km's, 50 minute bike + weights
Wednesday:  1750m swim
Thursday:  10km run with 2km at sub 4:00/min km's + weights + 45 minute easy spin
Friday: OFF
Saturday:  17km with 10km at tempo pace + weights (this was the highlight of my week as I got to run OUTSIDE).
Sunday:  60 minute ride, 3000m swim, 90 minutes of hot yoga.

Totals for the week:

Swim:  6750m
Bike:  86.55km
Run:  38.26km

Time:  11h 22 minutes.  Still almost like a part time job.   I was supposed to swim this morning but I ended up having to work late last night so I opted to skip the swim and get some rest.  It's still early days, one missed swim ain't going to kill me.

How was your week of workouts? Put your #Bestfoot forward!  


RunToTheFinish said...

great job! I am doing so much better at taking rest and realizing that after a few big weeks that rest is what will allow me to come back to more big weeks.

Krysten Siba Bishop said...

You are an Ironman Rockstar!! Seriously! I am just transitioning into my heavier training load and I am sleepy girl!

Unknown said...

Glad you got plenty of rest this week! That is something I struggle with, and need to work more on. Seems like you still had a decent week! I am so impressed with your training! Keep up the good work :)

Maria @ The Good Life said...

My friends totally get a kick out of the fact that I go to bed no later than 9:00 PM. They call me grandma. They so do not understand! :D

Anonymous said...

You are doing such a great job, keep it up! And I'm asleep by 9:30 every night of the week! HA!! I have always needed a lot of sleep to function!