Hi all -- I'm kicking off the weekly thread.
I'm in an intensive conference/training thing this weekend, so limited availability to comment etc. Hope everyone had a good week. My week was/is 84.5 “miles” pool running. It broke down like this:
Monday: “15.5 miles” total. In the morning, “12 miles” – 1:45 hours pool running, including an “800s” workout of 10x3:00 at hard effort, with 1:00 recovery (went for 4:00 straight for the last), followed by full recovery and then 20 minutes at marathon effort. I felt a bit blah this morning, so kept the intervals slightly easier than I did last week. Strength training at night, plus 35 minutes easy pool running for 3.5 more “miles”.
Tuesday: In the morning, “12 miles” – 2 hours easy pool-running plus lower body strengthwork.
Wednesday: “12 miles” total – In the morning, 90 minutes easy pool running for “9 miles”; in the evening, pilates + 30 minutes easy pool running for “3” more miles.
Thursday: “18.5 miles” - 2:35 hours pool running, including a) including 5 minutes at tempo effort every 10 minutes followed by a 20 minute tempo (trying to simulate a fast finish, as my coach has his runners do during long runs).
Friday: “11.5 miles” total – in the morning, 1:20 hours easy pool running for “8 miles”; in the evening, 35 minutes easy pool running for “3.5 miles”.
Saturday: “15 miles” total – in the morning, “11 miles” - 1:30 hours in the pool, including a tempo workout of 2x20 minutes at tempo effort with 1 minute recovery, followed by 3 minutes at interval effort. Full recovery, and then eight intervals of 90 seconds very hard/60 seconds recovery. In the evening, 40 minutes easy pool running for 4 more miles.
Sunday: No pool running (I have class from 9-5, and no pools are open today at times I can access them). I’m going to hit up the gym for strength training tonight.