Two more weeks of Stage 3 training. I’m seeing some good improvements though and feeling stronger.

This week is no exception with some more specialised bike rides to prepare for a triathlon that’s coming up in a few weeks. Some open water swims have been thrown in too just to get accustomed to a new open water wet suit.

This Week

My training paces for this week are:

  • Reps: 1min 17secs per 400 meters
  • Intervals: 3mins 28secs per kilometer
  • Threshold: 3mins 46secs per kilometer (or slower)

This is taken from my estimate of 17:30 for a 5K race.

Day Training
Monday (AM) Open Water Swim Practice
Monday (AM) Bike – 6 x (3mins @ hard pace with 3mins active recovery). Total ride time, 1hour 25mins.
Tuesday (AM)
Swimming

  • 300m warm up
  • 8x25m drill sets (10 sec rests)
  • 6x100m @ easy pace (5 sec rests)
  • 8x75m @ fast pace (30 sec rests)
  • 8x25m kick set (15 sec rests)
  • 300m warm down
Tuesday (PM) Running – 6 x (4mins @ interval pace with 3mins jog recoveries)
Tuesday (PM) Calisthenics
Wednesday (AM) Swimming

  • 300m warm up
  • 8x25m drill sets (10 sec rests)
  • 6x200m @ medium pace (30 sec rests)
  • 4x25m @ sprint pace (20 sec rests)
  • 8x25m kick set (15 sec rests)
  • 300m warm down
Wednesday (AM) Bike – Road bike to work – quick pace, 12km
Wednesday (PM) Bike – 8 x 1min @ max. pace with 2min recoveries. Total time, 1hour, 5mins.
Thursday (PM) Running – 7 x (5mins @ threshold pace with 1min rests).
Thursday (PM) Calisthenics
Friday (AM) Swimming

  • 350m warm up
  • 1000m time trial
  • 350m warm down
Saturday (AM) Brick session – 1hour, 30min bike ride (aerobic speed), 30min run (aerobic speed)
Saturday (PM) Running – Easy 45 minute run
Sunday (AM) Running – Long Easy Run – Approximately 70 minutes
Sunday (AM) Open water swim practice