My "Back Off Week" (Which Wasn't TOO "Backed Off")

I noted in my BIG training week post about the week of March 9th that I figured the following week (last week) would be an easier and shorter week, noting I could use a "back off" week. My wife was off work the ENTIRE week, and my oldest was home on spring break - it was just going to be a real "different" week. But it ended up being a decent week!

I noted 2 of the workouts in posts recently: I had a decent track workout on Friday, and then I got out for a nice tempo bike ride on our WARM Saturday!

Everything else was pretty normal. My long run on Monday and Wednesday's easy run were both on the treadmill as we had just gotten a dumping of snow. (OUR TREADMILL IS SUDDENLY BROKEN AS THE SPEED BUTTON DOESN'T RELIABLY WORK!) My upper body workouts were SLIGHTLY on the shorter side, but still good. And then the 2 workouts linked in the paragraph above.

And my treadmill long run had some nice speed in the middle. Here's what went down in my training log:

6 faster miles starting at 9.3 mph and taking extra speed ups at a half mile, around mile 1.5, and then jumped to 10.0 at mile 2 when it wasn't working right. Then normally up to 10.2 and held it there for an extra 1/2 mile, got to 10.4, and did the last half mile at 10.5 I believe:

3:14, 3:08, 3:08, 3:04, 2:59, 2:58, 2:56, 2:56, 2:54, 2:53, 2:53, 2:52

= 35:59 (5:59.83 pace)

In the end, I had a lower week of steps...

But my "intensity minutes" weren't bad, making it 6 weeks straight above 1500 minutes:

So on paper, this "back off" week was actually pretty average. My training log totals all time logged (I log swim, bike, trainer, run, and strength work - everything but walking and generic cardio), and starting earlier this month I had 2 weeks of about 21.5 hours, the big week of 23.5 hours, and then last week was nearly 21 hours of training... pretty normal.