This week has been recovery from the Carmel marathon. I am usually pretty terrible at recovery, but I think I have been doing better this time. It helps that Coach Matt put workouts in Training Peaks rather than leaving things open...because in my defense I don't make good decisions left to my own devices when it comes to training.
Monday - swim. I was going for 4,000 yards but when the pool got crowded and annoying I decided 2,800 yards was good enough. In the morning I had a good conversation with Dr. Carr recapping the race and they good and not-so-good things I did in prep and during the race.
Tuesday - I rode 13 miles easy in the morning so that I could still go to the PBT run and Brewsday. The ride was slow and not terribly interesting, but it was good recovery. In the evening we got a break from the rain so I walked about 2 miles (no watch) during the group run before heading to the bar. I did have a celebratory beer since we were celebrating all things Carmel.
Wednesday - after being at a conference on the east side all day I headed over to Fort Harrison to swim. I was sharing a lane part of the time, but it wasn't annoying. 2,500 yards.
Thursday - I rode in the evening and started transitioning back to workouts with 10x1 min hard with 2 min recovery. 17.2 total miles. It felt like work, but also felt good to be back to work. I was back on Rouvy and rode a tri course in Canada.
Friday - I swam before work, downtown at the Irsay Family Y. 3,050 yards...I missed recording 100 yards of drill but then I added 50 to one of the 500s. I was swimming 4x500 between some drill sets. I was able to walk down all 7 flights of stairs in the parking garage without holding on to a rail or wincing. I think that's a good sign of recovery.
Saturday - no running yet, but still kept the 8 AM game in play. I was on the bike trainer for a progression ride, getting in 32.4 miles in the two hours I was on the bike. 50 min warm up, 30 min at 70.3 effort, 20 min at Oly effort, 10 min at sprint effort, then cool down. Big puddles on the trainer mat. I was watching Les Mis and I am glad the finish was after I was off the bike because I forgot how sad it was. The ride was good, but also a but hard. I rode the Windsor century route on Rouvy.
Sunday - The most open day on the schedule...30-60 min of cross training, making up a missed workout, or a day off. I chose...ROWING. 30 minutes of rowing (5160 meters) and 30 minutes of weight lifting at the Y. Good way to close out the week.
Monday - swim. I was going for 4,000 yards but when the pool got crowded and annoying I decided 2,800 yards was good enough. In the morning I had a good conversation with Dr. Carr recapping the race and they good and not-so-good things I did in prep and during the race.
Tuesday - I rode 13 miles easy in the morning so that I could still go to the PBT run and Brewsday. The ride was slow and not terribly interesting, but it was good recovery. In the evening we got a break from the rain so I walked about 2 miles (no watch) during the group run before heading to the bar. I did have a celebratory beer since we were celebrating all things Carmel.
Wednesday - after being at a conference on the east side all day I headed over to Fort Harrison to swim. I was sharing a lane part of the time, but it wasn't annoying. 2,500 yards.
Thursday - I rode in the evening and started transitioning back to workouts with 10x1 min hard with 2 min recovery. 17.2 total miles. It felt like work, but also felt good to be back to work. I was back on Rouvy and rode a tri course in Canada.
Friday - I swam before work, downtown at the Irsay Family Y. 3,050 yards...I missed recording 100 yards of drill but then I added 50 to one of the 500s. I was swimming 4x500 between some drill sets. I was able to walk down all 7 flights of stairs in the parking garage without holding on to a rail or wincing. I think that's a good sign of recovery.
Saturday - no running yet, but still kept the 8 AM game in play. I was on the bike trainer for a progression ride, getting in 32.4 miles in the two hours I was on the bike. 50 min warm up, 30 min at 70.3 effort, 20 min at Oly effort, 10 min at sprint effort, then cool down. Big puddles on the trainer mat. I was watching Les Mis and I am glad the finish was after I was off the bike because I forgot how sad it was. The ride was good, but also a but hard. I rode the Windsor century route on Rouvy.
Sunday - The most open day on the schedule...30-60 min of cross training, making up a missed workout, or a day off. I chose...ROWING. 30 minutes of rowing (5160 meters) and 30 minutes of weight lifting at the Y. Good way to close out the week.
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