I think what did me in besides being old was the three workout Wednesday and the double on Friday. Both of those workouts had some speed tempo work. By the time Saturdays 2x30 Low cadence session came along I was starting to come unhinged. I had no motivation and was not looking forward to my workouts. It was tough getting through that session and Sunday was a total slogfest. I rode only 3 hours of a scheduled 4:15 ride and was able to complete my 50 min run.
That was last week and time to move on. The week is starting off great with a day off from training today, Memorial Day and I even got a massage. This week is a total recovery/taper week as I race Quassy Rev 3 Half Iron on Sunday and see how well my training is going. The highs and lows of training are all part of the journey that gets you there and at the end of the day the lows are what make you stronger.
Total training hours this week: 14:30
Monday May 19, 2014
Swim
Best Sustainable Effort
Duration: 01:00:00
Distance: 3000 yds
Big Set (Light)
Warmup:
o 400 swim/300pull/200 swim/100 kick
o 2 X 50 all out
Main Set:
o 400 Time Trial
o 100 easy pull
o 200 Time Trial
o 100 easy pull
o 200 Time Trial
o 100 easy pull
o 5 X 100 on TT + 10 sec as:
1st 100 steady, 2nd with last 25 hard, 3rd with last 50 hard, 4th with last 75 hard and 5th 100 as a time
trial.
**Record times for the 400, both 200’s and the last 100. Add them together for your score. Rest time
between
sets should be about 2-3 minutes as 100 easy pull**
Cooldown:
o 3 X 100 easy as 50 fist, 50 free. 5 breaths rest in between sets
Tuesday May 20, 2014
Bike
Zone 3
Duration: 01:30:00
Distance: 0
Tempo Ride (Z3)
Warmup:
30 min @ Z1
Main Set:
2 X (15 min @ Z3, 5 min @ ZR/Z1)
Cooldown:
To final ride time @ ZR/Z1 (as you feel)
**Keep cadence at 90 rpm throughout
Run
Zone 1
Duration: 00:40:00
Distance: 0
Z1 T Run (1st mile Z2)
Run the 1st mile off of the bike @ Z2 and the remainder at Z1.
Strength
Best Sustainable Effort
Duration: 00:15:00
Distance: 0
TRX (upper)
All TRX exercises are for 2 sets of 10 reps. Take 30 seconds between exercises.
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions
- Single Arm Rotating Row
- Swimmers Pull
- Standing Y
- Swim Cord Routine (non TRX)
Wednesday May 21, 2014
Run
Zone 2
Duration: 00:50:00
Distance: 0
Z1/Z2 Run - AM
Run 30 minutes at Z1, then 20 minutes @ Z2. Descend the pace throughout the run and finish toward the
top of Z2.
Bike
All Out
Duration: 01:00:00
Distance: 0
PPT's
Warmup:
20 min @ ZR
Main Set:
10 X (30 seconds all out at 105+ rpm, 2.5 min total rest)
Cooldown:
to final ride time @ ZR
Run
Zone 1
Duration: 00:50:00
Distance: 0
Z1 T Run
Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the
pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward
the top by the end of the workout.
Thursday May 22, 2014
Swim
Best Sustainable Effort
Duration: 00:45:00
Distance: 2500
Strength Set
Warmup:
1000 Free @ Z1
Main:
10 x 100 ankle band -- speed dictated by need to stay afloat. chose an interval that gives 30 seconds rest.
Cooldown:
500 EZ paddles @ Z1
Friday May 23, 2014
Bike
Best Sustainable Effort
Duration: 01:45:00
Distance: 0
BST's
Warmup:
20 min @ ZR/Z1
Main Set:
3 X (10 min interval @ 55-60 RPM, 4 min easy recovery @ 90 rpm, 3 X (1 min @ 105+ RPM easy
recovery, 1 min @ 90 RPM easy recovery))
**Use best sustainable effort through all intervals**
Cooldown:
To final ride time @ ZR/Z1 (as you feel)
Run
Zone 2
Duration: 01:10:00
Distance: 0
Over/Unders
Warmup:
10 min @ Z1
Main Set:
3 X (1 mile @ Z1, 1 mile @ Z2)
Cooldown:
5 min @ ZR/Z1 (as you feel)
Saturday May 24, 2014
Swim
Zone R
Duration: 00:30:00
Distance: 1800 yds
Timing/Rotation Drill Set
Main Set:
300 Swim, 100 Skate, 100 Pull
200 Swim, 100 Skate, 100 Pull
100 Swim, 100 Skate, 100 Pull
**For pulls, focus on good rotation will belly facing side of pool after each stroke**
3 times through:
2 x 25 right arm -- 5 seconds rest between sets
50 free -- focus on connecting shoulders to hips
2 x 25 left arm -- 5 seconds rest between sets
50 free -- focus on connecting shoulders to hips
Bike
Zone 1
Duration: 01:30:00
Distance: 0
Z1 Ride (2 x 30 low cad)
**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during
base phase and 90+ during build phase!
**Insert 2 X 30 minutes at Z1 and a cadence of 60-70rpm after a 15 min WU, with 5 min at Z1 and 90rpm
between each**
Sunday May 25, 2014
Bike
Zone 2
Duration: 04:15:00
Distance: 0
Z1/Z2 Ride
Bike 205 minutes at Z1, then 48 minutes @ Z2. Descend the pace throughout the ride and finish toward
the top of Z2. Keep cadence at 90+ rpm.
Run
Zone 1
Duration: 00:50:00
Distance: 0
Z1 T Run
Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the
pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward
the top by the end of the workout.
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