Tuesday, August 10, 2010
2010: Build for IM
In review, I polished off my third week of Base 3 with the hard 100 mile ride with Joe and Thomas in Madison mentioned in my previous blog post.
The recovery week was not much different: a solid 3 hr ride on Tuesday, a solid 2.75 hr run on Wednesday at 7:52 pace with neighbor John Lancanster, and again, a hard ride with the guys. Although, this time I got two flat tires reducing my ride a few miles to catch up. I drafted a bunch, unlike last time, allowing me to keep up. Joe held 271 watts for 3:53. I ran 40 minutes afterwards around 7:00 pace. It wasn't all that bad. I swam three times: 3K, 2K, 4K. Plus, I added in the track workout of 4 x 5:00 at 6:20 pace with 2:00 minute recover instead of past week's 6 x 5:00.
Weeks 1-3 are the my build weeks followed by a two week taper. The mainstays are the hard 90 mile bike rides, shortening up the long run, doing some 800s on the track, and adding some more mileage to the swimming. Nothing fancy.