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!  

It Was A Big 'Un: #Mingsanity Week 3

If I could be horizontal right now I would be.  This was my first "high volume" week and holy heck, am I ever toast.  Thankfully I have a "low volume" (i.e recovery) week this week because this old bod sure needs it.  It didn't help that Mother Nature refused to cooperate weather wise and pummeled us with cold temps and more freaking snow.  I've really had enough of this Polar Vortex B.S.  To top it off, I keep getting emails and pictures from my parents who are visiting my cousin in Barbados, telling me about what a wonderful time they're having.  Rub it in why don't you.

The parental units getting down to some steel drum tunes

My mom,  #beerstagramming in Barbados

Ok, that's my daily kvetch about the weather.  On to the fun part.  Once again I'm linking up with Kat and Krysten and their weekly workout round up.  This is how my high volume week went down.

Monday:  2600m swim
Tuesday:  80 minute bike (48.7km), 30 minute weights, 11km run with 3.5km at tempo pace in the FREEZING cold.  Don't think I'll do that again.
Wednesday:  2150m swim
Thursday:   9.25km run, again outside in the freezing cold, 30 minute weights, 70 minute bike ride (35.8km).
Friday:  OFF
Saturday:  25km run in the snow and wind.  Holy moly did this ever do a number on my body.  So much so that I skipped my gym workout so I could lie around on the couch.  I had planned to go to hot yoga but that didn't happen either.  
Sunday: 2600m swim, 90 minute bike (55.49km), weight workout that I skipped on Saturday.

My shoes after Saturday's slog fest

Totals for the week:

Swim:  7350m
Bike:  139.99km (should just rode for 10 more seconds ha ha)
Run:  44.96km

Total hours including strength training:  12h 20 min.  That's almost a part time job. 

This week looks much more "manageable."  No rides longer than 1 hour, which is nice.  My long run is only 17k too....with 10 of it at 4:15km pace.  Ha ha ha.  So much for easy.

With this reduced volume I should be able to at least get to a hot yoga class or a massage..or maybe even both.   And maybe even get 8 hours of sleep a night...wouldn't THAT be nice.

How was your weekend?   Who else is sick of this Polar Vortex nonsense?