Week in Review: Really Nice All-Around Training Week!

Last week was just a solid week:

That's about as perfect as a week can look for me!

• MON: long run and good PT legs. This long run started rough, but I held on to some speed in the middle “pace miles” that averaged 6:04 for 6 miles (36:28). Overall, it was 11.86 miles in 1:20:37 (6:48 pace).

• TUES: decent swim and good upper body. This was a normal swim workout of broken 400s and 200s that I like to do, and times were OK. And then some SOLID upper body: 9 sets for everything done as 8 "normal" sets (where I alternate between opposing muscles [like chest/back]) and then a 9th circuit-style set for everything.

• WED: easy run, then good legs and core.

• THURS: Quicker/harder upper body, then longer ride with the first 20 harder. I had less time in the morning, so I did higher reps and/or more weight to make it a more intense upper body workout. Then I rode 20 miles harder (in 55:33, or 21.6 mph average) during a 35+ mile ride. Then I added 5 more miles later by biking to the post office and library.

• FRI: hard intervals, then good core and legs. I posted about the interval workout over the weekend - it was a brutally good workout!

• SAT: quicker upper body and easier/shorter ride. I needed an easier day (I still do!), so the fact that we were going to be gone for Charlie’s birthday all afternoon and evening was OK. I just squeezed in some shorter morning workouts.

• SUN: just core. A nice rest day with a nice walk as well.

I ended last week with my 3rd highest weekly step count over the last year:

Almost 152,000 steps. (Only behind a big week in March and hiking in Yellowstone in Oct.)

And my intensity minutes were high again! Here I am over 1800 minutes for the 2nd week in a row:

6 of the last 9 weeks over 1800 minutes!
(I’d never been above 1800 minutes before March!)

And notice how those 3 “smaller” weeks within those last 9 weeks would all still be considered an “average” week for last July. I’ve been upping the intensity and workouts! I need to remember to take some rest weeks!