March Fitness Recap

March Stated Goals

Goal: Continue building speed on the swim while also bumping endurance, continue power phase on the bike while also increasing quality endurance, and get back to more proper speed work on the run while also logging month number 19 for the marathon-a-month quest.

Assessment: I did it. If you could plan a near perfect month of base building around training, I did it this month. I stayed focused on working on strength (as opposed to speed) and remained motivated with the results I obtained. And not only that, but this month was special for the quality – but easy paced – runs, where I kept focus on fun. I mean, how cool is it to have a marathon hosted by a great friend and call it a Bachelor Party. It was special. This month I nailed month number 19 in my Marathon-A-Month madness, and I loved every moment of it!
GRADE: A

Run
o Get back to proper speed work. (Focus speed over hills.)
PASS(B-): did many tempo’s and much unfocused hill repeats; could have been more focused.
o Continue a semblance of hill work. (Focus is speed this month.)
PASS(A)
o Stag Run – Month number 19 in marathon-a-month.
PASS(A+): A-plus because it was so much FUN! 4:32:02 total time.

Bike
o Get consistently over 300W on normal Trainer rides.
PASS(A+): passing 300W regular now
o Weekly quality Trainer session of 1:30.
PASS(A+)
o Long quality Trainer session of 2 hours.
PASS(B): didn’t hit 2 hours, but the quality of 1:45 (once) and 1:30 (many times) makes up quite a bit. I have no doubt I can pop off a 3 hour road ride based on current training.
o Insert workout at least twice in month of bigger gear/high cadence work for top power output.
PASS(B+): changed workouts around a bit
o If roads are conducive to riding comfortably, get out and ride!
PASS(no grade)

Swim
o Weekly speed session. Try to get at least one 100 yard interval close to :45 seconds per lap for 1:30. (Lofty goal since I’ve never hit :45 secs.)
PASS(A-): doing speed intervals two times per week. Not hitting :45 secs.
o Hit 60 laps once in month.
PASS(A): hit 60 twice!
o Do semblance of Drills.
FAIL(F): Nada. None. Nil.

Brick
o Continue brick run once per week after long Trainer ride.
PASS(A+): Brick run has been quality. Legs feel great after hard session.

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