Training This Week
Stage 3 training is in full swing now. The intervals, threshold and reps last week all went really well. One of the tougher sessions mentally is running a 40min threshold run (last week). Towards the 30min mark, you start fighting your own will just to stop and call that amount of time “good enough”. Interestingly, once you get to 30mins, you realise there’s only 10mins left so you may as well keep going!!
The cycling last week was a bit of a fail with terrible weather conditions for cycling so I only ended up doing a single bike ride. The open water swim practice was pretty tough too with the normally placid waters in the bay having decent waves and swell rolling through. It made for an interesting swim though and was certainly good to practice in rough conditions.
My training paces for this week are:
- Reps: 1min 19secs per 400 meters
- Intervals: 3mins 32secs per kilometer
- Threshold: 3mins 51secs per kilometer (or slower)
This is taken from my recent 5K race with a judged time of 17:55 (couple of wrong turns caused a longer time of 18:13).
|Monday (PM)||Bike – 9 Sets of (20secs hard with 2min recoveries) – Total ride time = 1 Hour 25 Minutes|
|Tuesday (AM)||Running – 5 or 6 sets of interval pace running (2mins hard with 1min jog, 1min hard with 30sec jog, 30secs hard with 30sec jog)|
|Wednesday (PM)||Bike – Foundation Ride 1 Hour 30 Minutes|
|Thursday (AM)||4 x 10mins @ Threshold pace with 2min rests|
|Friday (PM)||Bike – Foundation Ride 1 Hour 15 Minutes|
|Saturday (AM)||Bike – Foundation Ride 1 Hour 45 Minutes|
|Saturday (AM)||Choose between a race OR the following training:
|Sunday (AM)||Running – Long Easy Run|
|Sunday (AM)||Swimming – Open Water Swim Practice|