Well it HUMP DAY already.....where does the time go? Ecpecially out summer time. Well week 7 is in the books and what a great week and volume of training it was. Week 8 is kind of what I call a step back week to allow for the body to do some healing. Not easy by any means and it is a test week for the run. So hopefully I can bring in a new vDOT.
Monday was another day in the office-Our new recruits started and I am charged with teaching portions of the EMT-B part of the class. I enjoy sharing with others what I know and assisting them in learining it. A few chapters have been added to the Basic Curriculum so we are spending a fair amount of time on the Anatomy, Physiology, and medical terminology portions. They will be done with this portion of the recruit class in 5 weeks!!!!
For training purposes I have been sleeping in a little and doing my swimming in the evening. Monday was a 3600 yard swim and it concentrated on sprint, 100's, 200's, and 300's.
Tuesday I got up and hit the bike at 0400. It was a 75 minute bike with FTP work. Ended with 27 miles in 1:12, Intensity Factor of 86 and TSS of 84. Then the brick run was 20 minutes of easy pace run. I really had to dig deep for this entire workout. Not so sure why but the quads remain very tired. Maybe still some fatigue from the weekend.
Wed (HUMP DAY) Since I am going to be leaving Sunday morning very early and missing the 180 minute bike ride I will be doing that today after work and then get the 3400 yard swim in. Today the swim conists of a WU, then MS: 4x400's at race pace -2 to 3 seconds, MS2: 4x400's one second slower than the ones from MS 1. Then a easy cool down.
Well all time to grab a quick salad and drink then off to teach. BTW what a wonderful and well needed cool down this week. It was 58 degrees this am. LOVE IT.
Be safe out there.
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