posted by Lee@Tri*Inspired*Life on Triathlon

I had some juggling to do this week with my schedule since I had a couple of evening events during the week.  I ended up with three early morning, pre-work training sessions.  I will always incorporate early mornings when I have to, but prefer the after work time period to waking up with the chickens!    I was able to take the full rest day on Friday, which is uber important in my training.

Monday PM:
2200-yard swim focusing on endurance:
W/U: 500 easy mix with swim/drills/pull/kick incorporated throughout
Main set: 3×10 minutes steady swim.  1-minute rest between intervals.
C/D: 200 easy

The decent feeling I had about my swims from last week was kind of deflated with this swim.  The longer sets have definitely suffered from my time away from the pool.  It reaffirms that I need to spend quality time on my swim!

Tuesday AM:
With family plans in the evening, I got in an early morning session of yoga and abs.  It is always good to fit this in!

Wednesday AM:
Long easy run on the treadmill. My goal was to get in an hour with an “easy” effort.  I got in 6.19 miles during my run.  I was not concentrating on my pace, jut my heart rate.  I wanted to keep it in the desired range, so that dictated my pace.

Wednesday PM:
2600-yard swim:
W/U: 500 easy mix with swim/drills/pull/kick incorporated throughout
Main set: 5×200 with 25-30 sec rest between intervals; 3×300 with 45-50 sec rest between intervals
C/D: 200 easy

I needed this longer rest set between the 300s than I originally planned.  I was trying to maintain a strong moderate pace throughout and it was a tough swim.  I am still struggling with my swim paces this week, so I will do what I always do…just continue to do my best.

Thursday AM:
45 minutes on the bike trainer with the focus on hill repeats.
W/U: 10-minute easy spin with 3x30sec accelerations toward the end of warm-up.
Main set: 2×10-minute hill repeats.  Remained seated throughout entire climb on first climb (@ 60-65 cadence) and alternated between sitting/standing every 30-seconds on second climb (@ 55 cadence).  5-minute recovery between repeats.
C/D: 10-minute easy spin

I find the hill repeats on the bike to be effective.  Does anyone else simulate hills on the trainer?

Friday:

Saturday AM:
4.86 mile run.  This was the Krispy Kreme Challenge I wrote about earlier in the week.  Doughnuts will not be a repeated choice for my run nutrition in the future:)!

Sunday PM:
78 minutes on the bike trainer
W/U: 10-minute easy spin with 3x30sec accelerations toward end of warmup.
Main set: 10-minute increasing intensity by shifting to a harder gear combination every 2 minutes and keeping cadence as close to 90 RPMs as possible. 2-minute easy spin to recover.
3x10minutes riding at lactate threshold (hard effort but breathing is still controlled-no huffing/puffing).  5-minute recovery between intervals.
10-minute increasing intensity by shifting to a harder gear combination every 2 minutes and keeping cadence as close to 90 RPMs as possible.
C/D: 10 minutes easy spin.

This was a solid bike session where the time passed relatively quickly.  Trainer time is quality time!!

Total training time: 6 hours 20 minutes

Swim: 4,800 yards

Bike: 25.63 (all on trainer)

Run: 11.05 miles

Other: 45 minutes

I also incorporate twice daily PT exercises that are meant to strengthen/stretch my glutes, hamstrings and hips.  This probably averages about 25 minutes a day and I have not included that in the above totals.  However, this is probably one of the smartest things I am doing daily!

Tags: Training