i have never claimed this to be a true training blog (notice the subtitle is "triathlon-ish"....but, i noticed i haven't posted many of my training specifics lately (or ever), so i'll give a little picture of what last week looked like...
last week was week 3 of the my first block of "base phase". following joe friel's guidelines, my training is divided into 4 week blocks. the first 3 weeks build in volume and the 4th is recovery. the way my plan is set up now, i'll have 16 weeks of "base" training, followed by 8 weeks of "build" and a few peak weeks in july before vineman 70.3. i have lots of B and C races leading up to vineman, but wanted to really focus on building a strong base and decided not to worry about adding in too much intensity early on in the season.
this weeks training totaled 14:53...
monday: 45 minute trainer/recovery session (day after carlsbad half. did some spin ups, and a little ILT. nothing crazy)
tuesday: swim masters (1:15), run (:40), full-body strength circuit training (:50)
wednesday: trail run (:45), bike ride (2:15- i got rained on and it was windy and sucked)
thursday: swim masters (1:15)
friday: trainer workout with isolated leg drills (1:30)
saturday: hilly bike ride with the tri club (2:45); brick run (:35....my first real brick of the season and the run felt awesome. clipped off 4.5 miles sub 8 min pace...the bike really loosens up my legs and for once i don't feel dull hip pain)
sunday: long run (1:25), upper-body & core strength/spin w/u (:50), a couple yoga poses....
Bike: 105 miles
Run: 25 miles
Strength: 1.5 hours
next week is a recovery week so volume will be down a little. i am running a tough 15k xterra trail race next sunday and me needs some fresh legs.