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.

This Week

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).

Day Training
Monday (AM) Swimming

  • 400m warm up
  • 8x50m drill sets (10 sec rests)
  • 7x200m moderate pace (10 sec rests)
  • 4x50m sprint intervals (5 sec rests)
  • 4x50m kick set (15 sec rests)
  • 400m cool down
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)
Tuesday (PM) Calisthenics
Wednesday (AM) Swimming

  • 400m warm up
  • 8x50m drill sets (10 sec rests)
  • 5x200m moderate pace (10 sec rests)
  • 5x100m moderate pace (10 sec rests)
  • 400m cool down
Wednesday (PM) Bike – Foundation Ride 1 Hour 30 Minutes
Thursday (AM) 4 x 10mins @ Threshold pace with 2min rests
Thursday (PM) Calisthenics
Friday (AM) Swimming

  • 400m warm up
  • 1200m easy
  • 400m cool down
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:

  • 4 x 200m @ Rep pace with 200m jogs
  • 3 x 1K @ Interval pace with 2min jogs
  • 2 x 400m @ Rep pace with 400m jogs
Sunday (AM) Running – Long Easy Run
Sunday (AM) Swimming – Open Water Swim Practice