Feb 11 - End of Week 1

After my day yesterday, I wasn't really sure what to expect for today. Either I was going to be shelled and not have a great day, or I would. So lastnight, I went into recovery mode with an epsom salt bath, drank about 2 liters of water and stretched for a good 30min before bed.

The result....another great training day. I headed out to the clay trail which is a hilly 10mile loop, there is not one flat mile...funny, because before today I could have sworn there was.

Here was the plan:

1 mile easy
(8:41)
2 miles steady building to moderate effort
(7:45, 7:30)
15 miles moderate effort in the hills
(7:26, 7:01, 6:59, 7:02, 7:26, 7:11,6:57, 7:07,7:02, 7:30, 7:18, 7:24, 7:09, 7:00, 7:11)
2 miles descend to best effort
(7:04, 6:47)

Total Time 2:25:42, 32km

Felt great, legs and energy were there...actually had to force myself to stick to the plan and stop at 20miles. Easy 1km cd and done.

Evening Spin around the lake, 12km, 31min

++++++++++++++++++++

Below I have listed week 1 totals here in Clermont. I plan on hitting at least this volume and intensity 4 or 5 more weeks before IMAZ. They will most likely be separated by a brief recovery period before Florida's Great Escape on March 11.

Total Hours 32:38

Swim: 7:39, 27,000 yds
Bike: 15:27, 471 km
Run: 7:02, 97 km
Weights: 2:30

Time to recover....back to the Grammy's

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