Week In Review—9/13-9/20

Quality, not quantity...it's a theme pounded into us by our coaches, teachers, and parents. When I used to run Workharder.com, though, I really did believe that some of the quality of long-distance training came from its quantity. It's easy to fall back into quantity as just a number to hit, but we have to remember that there's a reason (beyond our physiology!) we like long-distance racing: we like long-distance training. That said, my week in review comment is that I spent fewer hours training this week than I would like to, but the workouts were all high quality. I've updated my training profile link on the right, so you can see what I'm up to. The long and short, however, is below:

Tuesday: 3.5k swim with group; strength workout, lots of pulling. 45 minute recovery run.
Wednesday: 4k swim with TriDamian; MS 15x100 at 1500M pace (1:05-1:10) leaving on 1:40. 2 hour ride with 5x12' @ 40K pace (330-360W).
Thursday: 1.5 hour recovery ride. 1.5 hour run w/9x800M on 5:30 pace.
Friday: 4.1k swim with TriDamian; 6x200 on 2:40 into 6x100 on 1:30 hold 1500M pace.
Saturday: repeat Wednesday's ride; 45 minute recovery swim.
Sunday: 1.5 hour run with 4x8' @10k pace. Did this workout at altitude. It was hard.

My total time was only 13 hours this week, but plenty of fast, hard stuff. This week goes up to a more normal 20 hour number.