Well today I was able to swim my timed 3000 in 48:41. This is over 2 minutes faster than 2 weeks ago. It's also faster than I've ever timed myself over 3000 yards. It works out to 1:37/100 and is equivalent to a 68 minute IM pace. The last 1000 was in 15:40 so it seems like I can get a fair bit faster. My goal is to swim this in 45 minutes by Oceanside. I'm feeling very positive about my swim!
December:
824 miles on the bike up from 638 in November
152 miles running up from 139
40k yards swimming up from 22k
93.2 hours training up from 73.7
December was a very solid training month in terms ov volume and my body has held up well. I was very pleased with both the swim and the run progress. My bike miles are pretty good but they lack some of the quality that I'll need as the year progresses.
I'd like January to come in around 100 hours with modest increases across the board and considerably higher quality (long rides and speed w/os) on the bike.
2009 totals
Here is how 2009 ended and compares to 2008 and 2007:
Total hours training:
2009: 796.8 (15.3/week)
2008: 864.2 (16.6)
2007: 934.7 (17.8)
Swim yards (000):
2009: 259 over 80.6 hours (5.0 per week) (Average pace: 1:52/100)
2008: 303 over 96.1 hours (5.8 per week) (Average pace: 1:54/100)
2007: 472 over 149.8 hours (9.1 per week) (Average pace: 1:54/100)
Bike miles:
2009: 7762 over 474.0 hours (149 per week at 16.4 mph)
2008: 9185 over 554.3 hours (177 per week at 16.6 mph)
2007: 8586 over 498.6 hours (165 per week at 17.2 mph)
Run miles:
2009: 1002 over 145.1 hours (19.3 per week at 8:41 per mile)
2008: 1228 over 180.8 hours (23.6 per week at 8:50 per mile)
2007: 1510 over 216.8 hours (29.0 per week at 8:37 per mile)
The above data reflects the "take it easy" year that 2009 was. Expect 2010 to see run volume at or above 2007 and bike volume at 2008 levels. I'd like to see my swim volume come in close to half-way between 2007 and 2008.
I'll post a review of 2009 racing/climbing results shortly.
No comments:
Post a Comment