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Nov 09

Weekly Report [11/1/2009 – 11/7/2009]

We had a bit of a warm weather streak this past week.  So, I pulled my bike back off the trainer and out of the basement.  This ended up being one of my highest mileage weeks to date; mainly because I was able to get a couple of long bike rides in.

Running

I covered about 23 miles on foot this week.  Not as much running mileage as I would like, but I am trying to give my hamstring a bit of a rest.  It has flared up on me during a couple of runs, but nothing major.  I have tried to remember to ice it at night, but I usually forget because it only bothers me when I run and I forget about it afterwards.  As wanted, I got in one speed workout on Friday.  I did a 2 mile warm up, then 1/4 mile intervals on the track up the high school and then a cool down back home.

Swimming

Nothing too eventful on the water front.  I have pretty much settled into a 2500 yard workout routine each Monday, Wednesday, and Friday.  I actually ended up going a little long this week with 7750 yards total.  There is a great group of regulars up at the pool which makes it a fun time (not that we can really talk while we swim).  At least we are all suffering (in a fun way of course) together.  I have been trying to mix up my workouts so that it doesn’t get too repetitive with some focused on endurance (longer intervals) and others focused on speed (shorter intervals).

Biking

Biking was by far my focus of the week.  With the warmer weather, I took as much advantage of it as I could.  I did a quick 20 mile ride on Tuesday.  It was still bit cool that day and I didn’t have a lot of time to devote to a ride.  Thursday was my miserable, yet wonderful, muddy ride to Grand Haven.  I clocked 40 that day even though it felt like much more. 

Then, on Sunday, with temperatures in the mid 60’s I headed out again.  I didn’t have a route in mind, but eventually found myself drawn to the White Pine Trail and 20 miles later I was in Rockford.  The trail was very crowded, especially as I got close to Rockford.  It was amazing how many grown men felt the need to weave side to side on the trail for no apparent reason whatsoever.  Also, I managed to (unintentionally) spook a number of people by saying “on the left” as I approached.  I didn’t know what else I go do, but people were jumping out of their skin when I tried to give fair warning.

Anyways, the ride was very enjoyable.  It ended up being just about 40 miles.  Compared to my ride to Grand Haven, this ride was nearly 18 minutes faster and a lot more enjoyable.

In the end, I managed 101 miles for the week with 3 rides and nearly 6 hours spent in the saddle.

All in all, it was another great week.  As for this week, I’ll probably try and do a bit more running this week as long as my hamstring cooperates.  We’ll see if the nice weather keeps up of if it is back to the trainer.  Stay tuned!

Permanent link to this article: http://www.ironmanbythirty.com/2009/11/09/weekly-report-1112009-1172009