Welcome back to the weekly session breakdown, where we transform spreadsheets and sweaty data into a story worth reading! This week was a whirlwind of early mornings, virtual climbs, and a little more distance in the pool than planned. Let’s dive into the details and see how your Week 13 unfolded.

What Actually Happened: The Play-by-Play

Tuesday – The Virtual Rodeo Rides In

You kicked things off Tuesday afternoon, hopping onto ROUVY for the IRONMAN 70.3 Emilia Romagna course. You nailed the plan with a 120-minute ride, clocking 48.7 km. That’s as close to a bullseye as you can get, especially considering the virtual Italian sunshine never sets.

Wednesday – Making a Splash and a Dash

The early Wednesday swim session started off a minute late but made up for it with a longer, stronger effort: 62 minutes and 2 km, nearly doubling your planned distance. Were you racing a pool shark? The evening workout followed right on schedule, a solid 59-minute effort with 4 km covered. If only every Wednesday could start and end with such vigor.

Thursday – Belgian Cobbles and Bonus Minutes

Thursday’s ride was moved a couple hours earlier and went a bit long—127 minutes on the Belgian virtual roads, covering 46.5 km. Slightly under on the distance, but those extra seven minutes in the saddle more than make up for it. Paterberg and Koppenberg are no joke, even on a screen!

Friday – A Trimmed Run and an Extended Swim

Friday morning’s run started later (maybe you hit the snooze button once or twice?) and came in at 59 minutes and 10 km, a bit short of the planned 90 minutes and 15 km. But you more than made up for it Friday evening, turning your swim into a marathon with 95 minutes and 2.6 km. Chlorine is your new cologne.

Saturday – Turning Long Run into a Half Marathon

Saturday’s long run was pulled forward to the morning and you clearly had some coffee—128 minutes and 21.1 km, converting a planned 18 km jaunt into a half marathon effort. Major kudos. That’s how you turn plans into progress!

The Weekly Totals: Crunching the Numbers

  • Running: Planned 190 min/33 km vs. Actual 187 min/31.1 km
    Slightly short on both time and distance, but you made up for it with the bonus mileage on Saturday morning.
  • Cycling: Planned 240 min/96 km vs. Actual 247 min/95.2 km
    Nearly spot-on. You traded a kilometer for seven extra minutes in the saddle. That’s a fair swap.
  • Swimming: Planned 140 min/3.3 km vs. Actual 157 min/4.6 km
    You practically grew gills this week. Way to go above and beyond.

What Went Well

  • Consistency: You stuck to your planned days, even if the times shifted a bit. Showing up is half the battle.
  • Swimming: Massive improvement here—distance and duration both up. That’s going to pay off big time later.
  • Long Run Commitment: Saturday’s half marathon was an ambitious, confidence-building session.

Room for Growth

  • Friday Run: Fell short here. Next week, dial in the pace or start time to make sure you hit those long-run targets.
  • Cycling Distance: The rides were strong, but you came up just under the planned total distance. Slightly less virtual sightseeing next time, perhaps?
  • Rest and Recovery: Packing in longer swims and runs means you need to pay attention to recovery. Keep an eye on those legs and shoulders.

Unexpected Twists

  • Swimming Overdrive: Both swim sessions turned into endurance tests. Whether it was feeling strong or losing track of laps, this was a nice surprise.
  • Long Run Upgrade: Turning 18 km into a 21.1 km effort on Saturday morning is the kind of pleasant “mistake” every runner loves.

Pro Tips for Next Week

  1. Balance Your Efforts: Try not to let one session overrun at the expense of another. Consistency across disciplines beats dramatic swings in single workouts.
  2. Prioritize the Runs: Long runs are crucial—set out water and nutrition the night before, and make your run a non-negotiable appointment.
  3. Listen to Your Body: You pushed hard this week, especially in the pool and on the road. Schedule some active recovery or stretching to stay sharp.
  4. Fine-Tune the Bike: Double-check your ROUVY setups. Slight tweaks in resistance or route selection can help you hit those distance goals without adding extra time.
  5. Celebrate the Wins: Don’t forget to look back at how much you accomplished this week—every session is a step forward.

That’s a wrap on Week 13. Keep the momentum rolling, stay positive, and remember: every workout tells a story. Next week, let’s write another good one.

Generated on March 30, 2026