Training Recap – A big week and a big recovery week

Tis the time of year where I decide whether or not to renew my hosting and domain for “Healthy Regards, Hayley”; after some serious consideration on whether or not I wanted to, I couldn’t bring myself to give up my little piece of the web completely. So, we are here to stay (at least through 2018). 

After 70.3 World Championships in early September, I took September – October to rest, recover, travel and indulge (maybe a little too much indulgence). I started working with a new coach in October though we didn’t start getting serious until November due to a busy October. It was great to take a break from serious training but I was itching to get back by the end. November was a little rough thanks to the normal and needed de-conditioning that comes during an off-season period. Slowly but surely, I started to feel my fitness coming back in December. I had a handful of moments where I was even surprised but how good I felt which was a much-needed reminder that rest, even extended periods, can do the body good. I was able to take a whole week off from work between Christmas and New Years which I spent in California. The combination of coming down from altitude, getting extra sleep and the luxury of time made for a fantastic week of training and led to a huge confidence boost. I am feeling fitter, stronger and faster than I was at this time last year. 

My first race of the season (Oceanside 70.3) is just 13 weeks away so let’s get to that first training recap in this training cycle. This past week was a big recovery week after a big volume week so here is a quick recap from both weeks:

Training Recap 12.25.2017 – 1.7.2018

MONDAY 12.25

  • 3 hour base ride, 52 miles (A Hayley Christmas tradition)

TUESDAY 12.26 

  • 90 minute hilly (very) & technical trail run that finished with 10 x 10 second uphill sprints – 11 miles
  • 40 minute gym strength session 

WEDNESDAY 12.27

  • 3 hour 5 minute base ride, 52 miles –> 30 minute run off the bike, 4 miles

THURSDAY 12.28

  • 73 minute trail run, 8 miles
  • 40 minute gym strength session

FRIDAY 12.29

  • 75 minute masters swim
  • 2 hour 30 minute ride (41 miles)
  • 30 minute run off the bike (4 miles)

SATURDAY 12.30

  • 1 hour 40 minute masters swim
  • 4 hour base ride with lots of climbing (63 miles)

SUNDAY 12.31

  • 91 minute long base run (12 miles)
  • 45 minute gym strength session

WEEK TOTALS

  • Swim – 2 hours 55 minutes
  • Bike – 12 hours 34 minutes (208 miles)
  • Run – 5 hours 10 minutes (39 miles)
  • Strength – 2 hours 5 minutes

22 hours 44 minutes total


MONDAY 1.1 

  • Drive back to Colorado – rest day – This was my first rest day since November 27th so it was definitely welcomed, however; 16 hours of driving didn’t feel like rest. 

TUESDAY 1.2

  • 48 minute easy run on treadmill, 6 miles
  • 40 minute gym strength session 

WEDNESDAY 1.3

  • 60 minute indoor bike session with a 20 minute TT test (best average 20 minutes)
  • 1 hour 10 minutes teach indoor cycling class (I usually do the workout with the group so this ends up being a tough session for me too)

THURSDAY 1.4

  • 70 minute swim with a 1000 meter and 100 meter test. 

FRIDAY

  • 52 minute run with a 20 minute test (This didn’t go well. I opted to wait until the afternoon to do the workout because I wanted to do the 20 minute test on the track as opposed to the treadmill which is the only way that I can currently run before work until it starts getting lighter earlier. Afternoon easy/base runs are usually “ok” but any sort of big efforts completely destroy my stomach after eating all day. I will spare you the details but I could not get through the 20 minutes without stopping. I did end up getting a broken 20 minute effort at a 6:47 avg. pace but was frustrated and lost a lot of steam when I had to stop/didn’t feel great after that. Anyone else struggle with afternoon run tummy issues? Taking advice!) 7 miles total + 10 minutes core 

SATURDAY

  • 70 minute masters swim practice
  • 62 minute easy run, 8 miles

SUNDAY

  • 2 hour indoor bike workout + 30 minute run off the bike (4 miles)

WEEK TOTALS

  • Swim – 2 hours 20 minutes
  • Bike – 4 hours 10 minutes 
  • Run – 3 hours 12 minutes (25 miles)
  • Strength – 1 hours 30 minutes

11 hours 13 minutes total


I am looking forward to sharing my build up to Oceanside 70.3!

Healthy Regards,

Hayley 

 

 

2 Comments

  1. Bonniesays:

    Glad to see Healthy Regards, Hayley back! I’m training for Oceanside too, however my volume isn’t even close to yours. Maybe I’ll see you there?

    • hayleyelytle@gmail.comsays:

      That is great, I hope your training is going well! Hope to see you at the race.

Leave a comment

Please be polite. We appreciate that. Your email address will not be published and required fields are marked

CommentLuv badge