10/5-10/11/2009
Swim 14,250 yds.
Bike 13.5 hrs.
Run 26.25 mi.
Notes:
The base seems to be around still after the last two weeks of lower workloads. It was colder this week and that made training a little tough at times.
Increased the long run by about a mile and added two miles of tempo to it...better running form has developed from intervals and racing hard and I am able to hold better posture longer and run faster at the same work level as a result.
Big run night was 3x3200 @ 1/2 mar. pace. I made it through the first two fine at 5:50-5:55 pace and dropped the last 800 m of number three as I felt the ceiling coming down on me.
Ran a few extra base miles this week in probable prep for the Big K. Think that I could be ready in time but probably should get some advice on nutrition and fueling/replenishment for race day.
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