So I just finished up the 4th week of my IMTX training. The way the plan works is that it goes hard for three weeks and then scales back the volume in week four to allow for the body to absorb the training and recover. So basically it is three weeks on, one week off for the rest of the 20 weeks.
Usually I am very anxious during these recovery weeks as I feel like I should be doing more volume. However, with the holidays and the crazy stressful ending to closing out 2010 for my company it was a much appreciate breather!
With that being said today's post is going to be all about the numbers!
Week #4 of IMTX Training:
S:
7000.00 Yd
3h 15m
B:
72.60 Mi
4h 05m
R:
18.82 Mi
2h 41m 28s
Overall I am pleased with how this week went. The plan called for 10 hours and I did 10 hours. The best part of the week for me was some tweaks that were made to my swim stroke. My normal Master's swim class at 5am on Tues and Thurs was canceled due to the holidays. This allowed for me to go to the evening Master's classes since my normal evening bike and run workouts were relatively short in duration. I worked with Kt, the evening Master's coach, and she gave me some good instructions to shore up some deficiencies in my swim stroke at the Thursday evening class.
On Friday after work I went back to the pool and my buddy Dave was there so we did our workouts together. I was able to put into practice some of the pointers from Kt and had an excellent workout. For the main set Dave and I did 10x100 at a moderate pace and averaged between 1:33-1:38 for all 10 sets. Good Week.
More Numbers:
December Training Volume:
| Bike: | 12h 46m - 227.9 Mi |
| Run: | 13h 22m 40s - 87.86 Mi |
| Swim: | 13h 45m - 29600 Yd |
Total Volume: 39h 53m
December was an average month. My training plan didn't begin until the second week and then I missed a week of swim and bike due to illness. This really hurt my overall volume but I was able to rest up (and lose 8lbs) and get healthy for the balance of the month. Actually my run and swim volume were still pretty decent. The bike volume sucked.
Even More Numbers:
2010 Training Volume Numbers:
| Bike: | 208h 57m 06s - 3794.74 Mi |
| Run: | 140h 38m 04s - 940.78 Mi |
| Swim: | 124h 30m 33s - 271874.1 Yd (154 Mi) |
Total 2010 Volume: 473h 25m
That is my final 2010 wrap up. It is very cool to go back and look at what you have done over the year. I cannot believe I spent 473 hours training this year. That is an average of 39.4 hours per month. What is even more cool to me is that I will probably smash these numbers in 2011.
Moving Forward .... Week 5 of my training plan is asking for 14.5 hours of volume.
Thanks for Reading,
Jeff
