Last two weeks--update

Two weeks ago was a very solid IM build week.  I even took one whole day off and still managed the following:

Swim: 8,400 yards (long swim of 4,300 yards)
Bike: 244 miles (85 mile long ride)
Run: 24 miles (10.8 mile long run)
Time: 23:22

This past week, with a lot of family visiting, I decided to have it be more of easy/maintenance week and avoiding any long workouts:

Swim: 4,950 yards
Bike: 206 miles
Run: 25 miles
Time: 21:18

It's IM build time!

This Saturday was exactly 16 weeks in front of my IMFL race--so time to start my 14 week build (to be followed by a 2 week taper).  I was out of town on work on M/Tu but began to get after my IM training on Thursday when I did a 71 mile ride with a Normalized Power output of 197 watts, which is a level I'd be happy at for the race itself.  I also had a 3025 yard OW swim which I clocked in at 51 minutes, swimming comfortably and against a pretty significant tide for about 500 yards.  This is roughly equivalent to a 71 minute IM swim--right about where I'd expect to be swim-wise at this point--encouraging given how little I've swam to this point.  My longest run/walk was 9.5 miles as i begin to extend my weakest sport through application of the Galloway method (deliberate alternating run/walk blocks).

This week in aggregate looked like an IM training week:

7,050 yards swimming
249 miles on the bike
24 miles run
22:18 of total training time

My body feels good (although I can feel the training in my legs--especially after the long ride on Thursday).  My goal this week is to continue at about this aggregate level of training volume but to extend my long sessions in each.  Yesterday I swam over 4,000 yards (in 45 minutes!--with a strong tide) and felt very, very strong.  Tomorrow, I'll top out over 80 miles on the bike and at some point this week we'll get into double digits on the run/walk.

Onward and upward!

June totals

Just maintaining this month as work was quite busy.  Going to start ramping up for IMFL beginning mid-month in July....

Swim: 17,560 yards
Bike: 1,052 miles
Run : 51 miles
Time: 84 hours