I did it...base phase 1 complete. Wow, what a month it's been!
Week 1: 10.5 Hours
Monday - 6M Run + 2200Y Swim
Tuesday - 1 Hour Trainer Ride
Wednesday - Long Run 9 M
Thursday - Run 6M + 15 Minutes Strength
Friday - Bike 2.5 Hours Trainer Run 3 Miles
Saturday - Bike 1 Hour 2x20 minute FTP intervals
Sunday - Swim 1 Hour + 30 Minute Easy Bike
Week 2: 12 Hours
Monday - Run 5 M AM / Swim 2200Y PM
Tuesday - Trainer Ride 1 Hr Hard
Wednesday - Swim 2200Y AM / Bike 1 Hour PM
Thursday - Run 6 M+ Hill Sprints
Friday - Bike 1 Hour FTP / 6M Progression Run
Saturday - 10 Miles Run (Includes a 5k PR @ 24:39!!!)
Sunday - Bike 2.5 Hours Trainer (ugh)
I was starting to feel the extra volume this week, but I'm adapting well overall. I had a great race at the Miller Park Stampede, with a new 5k PR.
Week 3: 13.5 Hours
Monday - Run 45 Minute AM / Swim 2200Y PM
Tuesday - 15 Minutes Strength AM / Bike Hard 1 Hour PM
Wednesday - 1 Hour Swim AM / Easy Bike 1 Hour PM
Thursday - 6M Run Easy AM / Bike 60 Minutes FTP intervals PM
Friday - Run 6 M Progressive AM / Strength PM
Saturday - Bike 3 Hours
Sunday - Run 11 Miles, including St. Pats 5k
I couldn't do 1 a days any more by week 3, it was just too much. So, I rearranged my schedule and starting working out twice a day...
I was beat by the end of the week. My 5k was less than stellar at 25:something. I wasn't crazy about that, but I'll live to fight another day. We spent that night with the Trisharks eating corned beef and cabbage, which was awesome.
Week 4: Easy Week
Monday - Swim 1500Y AM / Run 3 Miles PM
Tuesday - Easy Bike 70 Minutes
Wednesday - Swim 2200Y AM / Bike 30 Minute Time Trial
Thursday - 4M Progression Run
Friday - 3M Easy Run AM / 1 Hour Bike PM, 6 and 12 Minute TT
The highlight of this week was my Wednesday bike. I got to try out my new wheels and aero helmet and did 224W on a 30 minute interval. I was doing average 22.3 miles per hour, which meant I covered 11ish miles in 30 minutes. Can I possibly join the < 30 minute 20K TT club? That would be a huge accomplishement if I could!