Week In Review: June 16-22, 2014

June 16-22
Weekly volume: 8:27:43
Swim- 1:15, 3x
Bike- 3:57:05, 4x
Run- 2:10:38, 6x
Strength- 1:05, 2x
Full rest days: 0

Notes: Believe it or not, this was my biggest week in a while. And the best part is -- nothing was forced. My goals were just to be consistent, and do sessions as long as I felt good (didn't have to feel great but I refused to do a workout if I was at all questioning whether it was a smart idea). In the process, end outcomes were not even on my mind. Most workouts I started not even really knowing what I'd end up doing until I gauged how I felt and went with it. Only a couple times did I have definite goals such as my Sunday bike that included 2X25min or so worth of time spent at ~160-190 watts (aka tempo watts).

One interesting finding: I started the week on Monday with an oddly low HRV of 63 average upon waking, which is weird because Sunday was a really mellow, restful day spent with our dads for Father's Day. So that said, I can mostly attribute that low HRV to being stressed over the ginormous workload I had waiting for me (and man I worked some long days last week coming off the East Coast trip).

But then fast-forward through the week, and by the weekend HRV was getting back to the 80s. Guess I was recovering well even with daily workouts :)

Ya know what else was nice? I worked my BUTT off during the week, but by weekend I had earned some free time. I'm making a strong effort in all this to allot more time and energy to doing enjoyable things outside of s/b/r. I love s/b/r and I geek out on triathlon daily (truuuust me), but I'm at a point in my training/active life where all triathlon all the time ain't healthy (and you can make that case with any sport -- Michael Jordan understood this).

So, for example, Sunday morning I did a tough bike/t-run but still all under 2 hours total. During that workout, I noticed something: I started that bike (on trainer) giggling so hard at so many random things and was just in such a good mood.... hm. That, compared with days where I've started bikes just feeling grumpy. Got through the workout and it was hard, but over relatively fast. I'll be honest the run wasn't as great as I'd hoped for but I just went with the it. I then had time to enjoy an afternoon with my sister, her boyfriend, John and friends on the beach (complete with snorkeling) then later on watching the USA v. Portugal World Cup game with John literally just gelling out on the couch enjoying a kombucha beer. Later on we cruised around on beach cruisers for fun... it was perfect and just what I wanted. (As an aside I've pretty much been glued to my desk since then but it's all good if I can have days like that :))

Here's a Strength Workout I did.

Extensive warmup

dowel exercises, mobility, light jogging, etc as well as:
3 X 15 ea. lateral band walks and 15 band pullaparts
2 X 10 ea. birddogs, 20 bridges, 10 SL bridges, 10 ea. side legs lifts.
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Main Set
Part 1. 

4 rounds:
20 walking lunges with weight (DBs each hand)
5 box jumps
abmats of 20, 25, 30, 35 reps - fast/hard effort
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Part 2. 

3 rounds:
20 deadlifts (with Oly bar)
15 ea. core rotations with med ball
30" plank with scap pushups

As you can see from that workout, the wrist was really doing well (I was wearing brace). In fact I did a SUP sessions on Sunday and on Monday my wrist felt the best it had since before the fracture! I took that as a cue that's it's clearly time to get moving again and work on increasing mobility, strength and function. So, again, on that strength workout I was pleasantly surprised to see that I could handle holding 15+lb DBs for the walking lunges, as well as the 45lb bar for DLs. 

As the week went on I was weaning myself off the brace even more and I think as of the weekend I pretty much have been without the wrist brace, feeling stronger and more mobile every day. I don't even know where it is right now as I type this... I think in my car? lol.

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Anyway here's an example of going with the flow, notes straight from TP from a Wednesday ride:

"I was thinking originally this would just be a Z1-Z2ish sorta morning spin. I was reading questions for podcast and also a review article for another podcast during the beginning to maximize time. But even with that watts and HR increased nicely and easily without trouble. Very soon watts in 130-140s. Then easily into150s. And legs were NOT rejecting the effort! Whoa!

Felt like power was there so did a 15min solid tempo of 170w avg, peaking at ~190watts at times.

Easily could have done more but had to get on podcast and knew I'd be riding Thursday with client so no sweat.

Did not drink water during. Lost 1lb. 130 to 129. Temperature was normal not cold or hot (it was 6:30am when started)"

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That said, not every workout is this magical effort, and I don't always feel amazing. Later that same day after bike with notes you see posted above, I got out the door for a lovely little evening run and didn't feel like superwoman:
.

"just a shakeout to be consistent with running. sadly legs did not feel that great, but what can i expect after the bike then sitting all day with 3hr of podcast recordings,  2hr combined of followup chats, and then training new intern for 3hr. wore compression during all that btw.

Just went easy on run, later saw after that pace was actually good at times like low 8's. not pushing hard at all."

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Alright gotta jet... thanks for keeping up with my training and journey. Less than 3 weeks till Vineman woo hoooo!!!!!!!