Weekly Recap: Base Building

Countdown to B2B: 14 weeks

It’s always great to have a full week in town and get in some quality workouts. This should be the last “big” week for a couple of weeks with travel and a race coming up. After that, base phase is over and I will be moving into the actual training plan.

Monday – 5.5 miles speedwork (1 mile TT + 8x200m @ 45 sec. w/ 100m rest): I was super happy that the storms broke literally for one solid hour that allowed us to get our track workout in. It was cooler so Alisen thought it would be a good day to do the mile TT I missed a few weeks back (when it was 95*+ out!). I warmed up 1.5 miles, did some drills then was super lucky to have speedsters Paul & Justin to yell at pace me for the TT. I was behind my goal (sub-6) by 4 seconds at the halfway point and Paul helped me gain that time back in the 3rd 400, then both of them pushed me hard to finish strong the last 400. Everything hurt and my arms were numb, but I crossed right at 5:59!!! I jogged another mile, then did some 200′s with Justin to finish off the workout.

Tuesday – 28 mile ride, ~1:43 (16.2 mph): Met Jenni for an early ride before work. We did a nice rolling route out to the vineyards and back. We didn’t push hard, but it was a nice solid ride.

Wednesday – 4.85 mile run w/3 miles @ 7:15 min/mile + p.m. Master’s SwimThis was kind of a bust of a workout day all around. The morning tempo was pretty sucky and Master’s Swim got stormed out! I say “stormed out” because it never actually rained, but there was thunder and lightening all around so the pool was closed all night.

Thursday – Brick: 20.5 mile ride, ~1:12 (17.0 mph) + 3.0 mile run (8:27 min/mile): Jenni and I agreed Tuesday that we would tempo this ride, but our legs were dead from the beginning. Our first 5 miles were less than 15 mph, but once we warmed up we set after 3×10 min tempo segments with 5 min rest between each. The effort was tough, especially on the 2nd one, which was mostly uphill, but our paces were solid, including 21+ mph on the first one. The run after started very slowly. I felt like I was crawling, but eventually loosened up and ended up with a progression run at 8:46, 8:27 and 8:06.

Friday – Master’s Swim, 2400 yds: I didn’t feel like getting out of bed and definitely didn’t feel like swimming, but since Wednesday was cancelled I knew this was my only chance to swim for the week. Usually I feel better once I get in the pool but for some reason, I still felt all out-of-whack, even 30 minutes in to the workout. I kept getting water up my nose and missing turns and it was just kind of a blah day in the pool.

Saturday – Long ride 66.2 miles ~3:57 (16.7 mph): Other than it being super hot, this was really a great ride. We chose to ride “rolling” hills instead of heading into the mountains for big climbs. We had a good group of 6 and didn’t make too many excessive stops (my biggest complaint about riding with bigger groups). I am hoping that as I continue to ride long, I will finish one of these 60+ rides feeling strong instead of with wobbly, weak legs.

Sunday – Double day: 9 miles (8:10 min/mile) + 3.75 Downhill miles (7:46 min/mile)

  • Swim = 2400 yds
  • Bike = 114.7 miles (high for the year!)
  • Run =  26.10 miles
  • Time = 11 hrs. 40 min.


About Corey

I am a 30-something swim, bike, run addict married to my best friend and in love with my two schnoodle doggies.
This entry was posted in bike, Goals, running, swimming, training, triathlon, weekly recap. Bookmark the permalink.

4 Responses to Weekly Recap: Base Building

  1. Laura says:

    Amazing, as usual! Look at the mile time trial! You are just killing it, can’t wait to see what your “real” training looks like. :)

    • Corey says:

      haha! Funny enough, I was telling my riding buddy this morning that I took a look at the training plan and the workout duration is actually less in most cases than what we are doing now! There is an extra bike every week and there are 2-3 swims (I have been doing 1), but for the most part, everything is less in volume! So maybe we will stick with the no training plan, plan?!

  2. i agree with Laura and also agree with you on the “no plan” plan– that’s my “plan” right now and i’ve been asked a few times recently what i’m training for. i just answer with “to fit back into my clothes!” seriously though, i’m excited to see how this training cycle goes for you and the results at B2B. Wish I could come race with you…maybe we can schedule one next year.

    • Corey says:

      Me too!! I am looking at Vineman 70.3 next year?! What do you think? Also, I will be in Houston for Thanksgiving this year and Laura and I are tentatively thinking of a Turkey Trot? Are you around or will you be in LA?

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