This is the last week of Stage 3 training. The week just completed went pretty well. I had to shift one of the sessions due to bad weather and cut short a couple of sessions but overall, a well completed week concluding with a solid set of sessions today. I turned this mornings long run into a progression run which involved running the last 10 minutes hard. Followed up by an easy open water swim, medium bike ride and straight off the bike into a short run.
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)||Bike – Road bike to work – quick pace, 12km.|
|Monday (PM)||Bike – 6 x (5mins @ hard pace up hill with 3mins active recovery). Total ride time, 1hour 20mins.|
|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 – 9 x 1min @ max. pace with 2min recoveries. Total time, 1hour, 10mins.|
|Saturday (AM)||Long bike ride, 2hours 15mins|
All repeats with equal size jogs between.
|Sunday (AM)||Running – Long Easy Run – Approximately 70 minutes|
|Sunday (AM)||Open water swim practice|