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.
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.
|Monday (AM)||Open Water Swim Practice|
|Monday (AM)||Bike – 6 x (3mins @ hard pace with 3mins active recovery). Total ride time, 1hour 25mins.|
|Tuesday (PM)||Running – 6 x (4mins @ interval pace with 3mins jog recoveries)|
|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).|
|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|