This past week was spent recovering from RAAM. I'm quite surprised at ho toasted my legs are. I'm fine for going out and spinning along in Zone 1 but anytime I throw another log on the fire my legs start to complain a bit. Felt a little better the last two days. Where I really notice it is on my runs--my legs are very sore and it's all I can do to manage a 9:30 pace. I did get out and start up my open water swimming and I don't seem to have lost much even though I had 10 days without swimming.
Last week's totals:
swim: 6,000 yds
Bike: 186 miles
Run: 16.7 miles
Time: 15:22
I'm now into my Kona build. I have my first long ride tomorrow morning--probably shoot for 80 miles of relatively easy riding. I'll try to do a "long" run on Wednesday--probably 10ish miles given where my legs are at. I'll also do a 3000 yard OW swim--those are the three key workouts. I'm going to keep the overall volume on the low side for an IM build week to make sure I don't get any post RAAM overtraining like effects--I'll probably shoot for around 20 hours or so and hopefully ramp from there as we move through July
Last week's totals:
swim: 6,000 yds
Bike: 186 miles
Run: 16.7 miles
Time: 15:22
I'm now into my Kona build. I have my first long ride tomorrow morning--probably shoot for 80 miles of relatively easy riding. I'll try to do a "long" run on Wednesday--probably 10ish miles given where my legs are at. I'll also do a 3000 yard OW swim--those are the three key workouts. I'm going to keep the overall volume on the low side for an IM build week to make sure I don't get any post RAAM overtraining like effects--I'll probably shoot for around 20 hours or so and hopefully ramp from there as we move through July
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