Training for Worlds: Week 9

Hey! Sneaking this Tuesday post in justtttt under the wire :). This past week of training made me happy because somehow, through the normal chaos of my life, my training volume is finally creeping back up to where it should be!

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Wednesday 30 min spin on the bike (should have been intervals, but I didn’t have time to go home and the spin bike wasn’t really holding high tension, so I just did consistent effort), followed by a 4 mi run (8:00 pace). Later, I also did a nice 2000m pool workout – nothing fast, but good to get some longer sets in.

Thursday Koala’s practice: missed the swim because I was running late, but did get on the treadmill for ~4.3 mi of speedwork. I really felt that this was my toughest workout, even though it was one of the shortest, because I hadn’t really been hydrating properly all day.

Friday Rest.

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Saturday 1:30 ride on the spin bike, followed by 2 mi on the treadmill to shake out my legs. Actually didn’t feel awesome on the bike but had a really good run – pretty much standard Alyssa mode. My right ankle still acts up occasionally, so I’ve been keeping it taped but in a few days I’ll be seeing a sports med doc about it to see if they agree with me – fingers crossed that it’s just tendinitis!!

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Sunday Long run (11.5 mi) on a mix of road and trail in Waterloo. I ended this run at the park, where the city has made an outdoor skating rink. A few of my friends met me there and I skated with them after the run, but I only lasted about 20 minutes before I was way too cold and stiff to keep going.

Monday 60 min spin on the bike followed by 15 minute run (2 mi) and a short strength workout

Tuesday Koala’s practice tonight – for once I remember the swim workout: 300m WU, 4×50 (drill/swim), 3×200 descending pace, 2×300 descending pace, 200 at 85% effort, 50 CD (we ran out of time for a real cool down). After swimming I did 4 easy miles at ~8:30 pace with a few other people.

Totals: Swim 3950m / Bike 3:00 / Run 27.9 mi

How did your workouts go this week? I’d love to hear!

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