Recovery Week (#8) Recap ...

First, on Friday I was having trouble finding the motivation to do intervals on the trainer so I asked you guys to sling some mud my way in the form of an insult to give me a kick in the butt.  Well, it work because I got the workout in but my favorite comment was one that was received today:

Your blog followers are TOO NICE!! 

Suck it up patsy! Bike trainer? Crap, that's whimpy. Take the damn bike outside and ride!! I dont care if it's 120F in the shade.. Builds character son....Now get out there and crank out 40 or so miles... you've got 1.5 hours, right??  Shit, my post is two days late, isn't it?  Never mind.... have a nice day..

 - Compliments of Bob @ ONEHOURIRONMAN!

Then you have to check out Patrick's Open Letter in response to my Fight Club post from a few days ago.  It is very entertaining - Patrick has been locked into that elusive Blogger-zone of late. Job well done Patrick!

Okay ... this was Week 8 of the Fitzgerald HIM Training Plan and this was the second scheduled recovery week.  

Here are my stats:

Swim:  3 Workouts - 3h 35m - 7800 Yds

Bike:   5 Workouts - 5h 48m - 105.01 Mi

Run:    4 Workouts - 2h 54m - 18.44 Mi

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   Totals:   12 Workouts - 12h 17m

Overall it was a solid week.  I felt like the Bike mileage was a little light per the plan so I dropped a swim workout and added in an extra bike.  The amount of workouts were the same as other weeks but the durations were a little less.  The Saturday long rides are usually 3+ hours and the Sunday long runs are usually double digits.  But during the recovery week the ride was only 1h 15m followed by a 30m run.  Then today the long run was only 7m - which had to be cut a little short this morning so I might go run 3 or 4 more miles this evening, or maybe not, haven't decided yet - it is south of the equator hot again!

Week 9 begins the BUILD PHASE of the training plan.  I cannot wait - the base phase has been good to me and I am feeling very optimistic about my fitness level going into the Build.  The plan calls for tempo, tempo, hills, and intervals - this is going to be so much fun.  Here is the week 9 plan:

(Click image for larger view)

Thanks for Reading,

Jeff