Training This Week

Another good week just gone for the swimming and running, not so great again for the cycling. The issue has been some very strong winds we have in the evenings which make cycling either dangerous or unbearable. So, with this in mind, I need to shuffle around my training to try and get the cycling in first thing in the mornings and use the afternoon for my swim sessions instead. The other day looming is Christmas day!! This will be a day of rest (unless the surf is pumping and then I’m out for a quick early morning session before the family wakes up!!)

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 (PM) Swimming

  • 400m warm up
  • 8x50m drill sets (10 sec rests)
  • 9x100m moderate pace (5 sec rests)
  • 10x25m kick set (15 sec rests)
  • 400m cool down
Tuesday (AM) Running

  • 3 sets of (1200m @ Interval Pace with 4min jogs)
  • 3 sets of (800m @ Interval Pace with 2min jogs)
Tuesday (PM) Calisthenics
Wednesday (AM) Bike – 1 Hour 30 Minutes including 10 sets of (20 secs hard with 2 mins easy)
Wednesday (PM) Swimming

  • 400m warm up
  • 8x50m drill sets (10 sec rests)
  • 7x200m moderate pace (10 sec rests)
  • 5x100m moderate pace (10 sec rests)
  • 400m cool down
Thursday (AM) Running

  • 15 mins @ Threshold pace
  • 3 mins @ Easy pace
  • 10 mins @ Threshold pace
  • 2 mins @ Easy pace
  • 5 mins @ Threshold pace
Thursday (PM) Calisthenics
Friday (AM) Bike – Foundation Ride 1 Hour 30 Minutes
Friday (PM) Swimming

  • 400m warm up
  • 8x50m drill sets (10 sec rests)
  • 6x200m fartlek (50m easy, 50m hard)
  • 6x25m sprints (20 sec rests)
  • 6x50m kick sets (15 sec rests)
  • 400m cool down
Saturday (AM) Bike – Foundation Ride 2 Hours
Saturday (AM) Choose between a race OR the following training:

  • 3 x 200m @ Rep pace with 200m jogs
  • 1 x 400m @ Rep pace with 400m jog
  • 1 x 800m @ Rep pace with 400m jog
  • 1 x 400m @ Rep pace with 400m jog
  • 3 x 200m @ Rep pace with 200m jogs
Sunday Christmas Day – Merry Christmas!!