Training This Week

Last week saw the second of my sprint triathlons done and a good improvement on the previous effort by over 2 minutes. I had a similar issue again with calf muscle cramp and on discussion with some other tri-athletes, my pedal foot position seems to be at fault. Something to work on for the last one. The run was great again and just continues to improve. This week is back to a more traditional weekly structure with 4 or 5 sessions for each discipline.

Races/Results

  • 5K Road Race – Jan 10th – Time: 18:30 (too slow!!)
  • Ocean Swim Race – Jan 14th – Changed to Jan 18th
  • 5K Road Race – Jan 17th – Time: 18:30
  • 1K Ocean Swim Race – Jan 18th – Time: 21:00
  • Sprint Triathlon – Jan 27th – 3rd for Masters, 12th overall, Time 54:55
  • 5K Road Race – Feb 4th – Time: 17:49
  • Sprint Triathlon – Feb 10th – 3rd for Masters, 10th overall, Time 52:38
  • Sprint Triathlon – Mar 3rd

This Week

My training paces for this week are based upon a recent race time of 17:49 for a 5K race

Pace/1Km Pace/400m Pace/200m
Threshold 3:50 1:32 0:46
Interval 3:31 1:25 0:42
Reps 3:16 1:19 0:39
Day Training
Monday (AM) Bike – 1 Hour 25 mins including 6 sets of 3mins hard with 3min easy recoveries
Monday (PM) Swimming

  • 200m warm up
  • 4x50m drill sets (10 sec rests)
  • 6x25m sprint pace (15 sec rests)
  • 6x50m sprint pace (15 sec rests)
  • 4x25m sprint pace (10 sec rests)
  • 4x50m sprint pace (10 sec rests)
  • 200m cool down
Tuesday (AM) Running – 30mins at Threshold pace
Wednesday (AM) Bike – 1 Hour easy ride
Wednesday (PM) Swimming – Repeat Monday PM session
Thursday (AM) Running

  • 3 x 1K @ Threshold pace with 3min jog recoveries
  • 6 x 200m @ Rep pace with 200m jog recoveries
  • 3.2KM acceleration run – increase pace by 5 seconds every 400m to end up at 1:20 for last 400m. First 400m = 2:00.
Friday (AM) Bike – 1 Hour 45 mins including 2 x 18mins @ threshold pace (35km/h)
Friday (PM) Swimming – Repeat Monday PM session
Saturday (AM) GDS Running Training (Will explain this in another blog post)
Saturday (AM) Brick work out – 1 Hour bike ride straight into 30 min run
Sunday (AM) Long easy run
Sunday (AM/PM) Swimming – Repeat Monday PM session