Had a very good this week, getting over 13hrs in, including good long quality sessions in the swim and on the bike plus a 75%HR test on the run to help me monitor my improvement. 13 was probably to big a jump but due to personal and work commitments I have to grab the opportunities when I can. Next week will probably be a more realistic 10hrs … we’ll just have to wait and see.
| SUN | AM | 00:55 | SWIM | An easy 2k continuous concentrating on style and glide |
| SUN | AM | 02:05 | RUN | Straight out of the pool for a long run (12miles or so) at 70-75% MHR |
| MON | AM | 00:35 | OTHER | Circuit training (non stop) |
| TUE | AM | 01:05 | BIKE | 60 mins on the gym bike followed by 5 mins stretching The bike session was: - MAIN SET 5 x (1 min at levels 0 thru 9 @ 95-110 rpm WARM DOWN 1 min at level 1,2,3,4,5,4,3,2,1,0 at 100 rpm Felt rough when I went but felt good during set and feel good now |
| TUE | PM | 01:05 | RUN | A test to estimate my pace at 70-75% MHR over a measured course - result was 9:42 per mile Finished off with some stretching |
| WED | __ | __ | __ | REST DAY (due to work commitments) |
| THU | AM | 00:55 | BIKE | 45mins on the Gym Bike Followed by 5mins stretching - after 5-10mins warm up, did the first 1min in every 5 at the hardest level out of the saddle |
| THU | PM | 02:00 | SWIM | Masters swim session l, did: - 6 x 200 Steady warm up on 4:15 8 x 25 build 8 x 25 race sprints (diving off side) 14 x 100 odds on 1:50 evens on 2:05 1 x 200 Drills - odd back kicks, evens catch up 16 x 25 Turn & Sprint drills 8 x 100 Paddles and pull buoy 1 x 200 Warn down |
| FRI | __ | __ | __ | REST |
| SAT | AM | 03:40 | BIKE | Cycling in the Scottish borders an easy paced but hilly 50 mile (750m of climbing) circular route stating at Galashiels … very nice ride … we were out for just over 4hrs but stopped for a bite to eat, so I only record the training time (average speed 14-15mph) |
| SAT | PM | 00:45 | RUN | Easy run |
IRONMAN GERMANY ... 286 DAYS AND COUNTING
No comments:
Post a Comment