Training Update: Week 12

I am half way there. I just completed week 12 of the 24 week training program in preparation for Florida 70.3.

This was a massive week. The total stats, not including my commuting miles:

Biking: 155 miles, 8 1/2 hours
Swimming: 16 km, 5 1/2 hours
Run: 25 miles, 4 1/2 hours
Lifting: 2 hours

That's a 20 plus hour week, and I feel strong and recovered. That fitness level is getting scary.

Key Sessions:

Key Bike: This was an awesome 85 mile, 4 hour 45 min ride. I wanted to head north to Jupiter Island, but weather called for a wind from the south. I like to start my ride into the wind so that I can ride home from the wind at my back. There was no wind at 6am, when I started, so I risked it and went north. 2 hours and 40 miles into the ride, the southern wind started, and I was north in Jupiter facing a 45 mile ride home against the wind. A little nervous and tired, I made the turn and headed home. It was tough, but I made it. A great ride, pain-free.

Key Run: I already posted about this one. I murdered a 12 mile, 1 hour 45 min run on Thursday.

Key Frey: This was Sunday, my first day back from the recovery week. I have invented a new training session to replace the 'key swim'. A 'frey' is a run-swim-run. I ran to the pool, swam, then got out and ran home. It was a 2 mile run, 3500m swim, 2 mile run. The main set of the swim was 5 x 200 on 3:15 and 10 x 100 on 1:45. The runs were aerobic.

Key Brick: I've already posted on this one, too. This was the first week of the brick, and I dominated a 1 hour 30 min ride followed by a quick 30 min run.

This is the first week of 4 key workouts, and I am happy with the result of each. The foam rolling and tennis ball massage, in addition to the trigger point therapy self-massage tool, are invaluable recovery modalities. Without a doubt, I would not be training with as much success as I am if I weren't adhering to this self-massage regimen.

I invite you all to take a look at my training totals that I've compiled in an excel document since this past summer:

http://spreadsheets.google.com/pub?key=pVGLrWL_um6K3pSo-wgIRGw