Week in Review: Big Training Time Numbers, Missed (Outdoor) Bike Ride

Here's what last week's training looked like:

23 hours and 54 mins of overall training is the biggest since tracking my workouts on Final Surge (since November). My strength time might be a weekly PR at 14 hours and 47 mins, but that's partly due to doing some extra shoulder exercises for my PT. And 6 hours and 49 minutes of saddle time is the 2nd biggest in the last few months (just behind my birthday week 6 weeks ago where I got in some good rides and a long birthday spin totalling just over 7 hours - but that week had a bit less overall training time at 23:32 compared to 23:54 last week).

• MON: shorter long run and PT legs. I posted about this "long run test run" later last week. It went OK! Nothing fancy, but decent speed.

• TUES: good upper body, and moderate spin. Again, good upper body, but then just an easier spin in the afternoon after that "test" run the day before. I just did 75 mins with 2x10 min efforts:

• WED: easy run, and good PT legs and core. The 2 bike rides on Wednesday were just easy rides on my mountain bike taking Charlie to school and picking him up from baseball as I posted about on Monday. Otherwise, just a decent day of workouts.

• THURS: good upper body and long trainer ride. This bike workout started out more depressing as I had a specific window of time to get in a good outdoor ride, but it started raining. It was light at first, so I got all my outdoor gear on and got my bike hauled up from the basement, but it was just a bit too wet when I stepped out the door. Dang. But I turned that depressing lack-of-an-outdoor-ride around pretty quick because I cranked out a decent indoor workout. I never do 15 minutes efforts on the bike, but I did 4x15 min efforts as a longer trainer ride:

A good long trainer ride!

• FRI: easy run and good PT legs and core. I saw THREE turkeys in different spots around the neighborhood on this run! It's common to see a small flock, but usually down by the river. To spot 3 turkeys in 3 different areas is rare:

On Summit Ave.


On Fairview Ave.


On the Marshall Hill.


Looping run still sticking close-ish to home because of a sore calf.
Turkeys spotted at split 4, 6.5, and 9.

• SAT: long ride and good upper body. First a good upper body workout in the morning. And then I got out late afternoon on a nice ride. I had no goals - just to ride (that's rare!). I sort of kept it "moderate" most of the way through, but didn't push too hard. I did a basic 26 mile out-and-back route down Big Rivers, but I tacked on a lot of extras to end with 41 miles:

All 5 mile splits. Normally I turn around before split 3 to nearly hit 30 miles.


I found 2 nice new hills on a re-paved trail along Lone Oak Road.

41 miles with a 19.0 mph overall average is fine. Nothing amazing, but a good long(-ish for me) ride.

• SUN: core. Just a rest day with some walking, stretching, and core work.

My total training time looks good (and "normal"), but my individual workouts weren't anything special, especially my runs as I'm coming back from this calf injury. My strength time was great, and so was my saddle time. But I need to work on more SHORTER / HARDER bike workouts. My biking time is going to be "odd" for a few weeks as Charlie has baseball games and Henry has track meets on a lot of the days that I try to get in my rides. I'll make it work in whatever way I can!