Training This Week

The first race has been completed with a slightly slower result than I wanted. Looking back at how tough training was during the week prior, the mistake was made on the Saturday prior to the race. I did a tough set of 400m reps which left me feeling very tired for my recovery run on Sunday and didn’t leave enough time for a decent recovery before the race on the Tuesday. Having said that, I’d marked the first race as not important so the result was possibly to be expected. This weeks schedule has changed slightly and I also shifted the open water swim race to this week, the day after the 5K road race. Again, the ocean swim race isn’t important, it’s more about the experience.


  • 5K Road Race – Jan 10th – Time: 18:30 (too slow!!)
  • Ocean Swim Race – Jan 14th – Changed to Jan 18th
  • 5K Road Race – Jan 17th
  • Ocean Swim Race – Jan 18th
  • Sprint Triathlon – Jan 27th
  • Off Road Triathlon – Feb 5th
  • Sprint Triathlon – Feb 10th
  • Sprint Triathlon – Mar 3rd


This Week

My training paces for this week are based upon a recent race time of 17:55 for a 5K race

Pace/1Km Pace/400m Pace/200m
Threshold 3:51 1:32 0:46
Interval 3:32 1:25 0:42
Reps 3:17 1:19 0:39
Day Training
Monday Rest Day
Tuesday (PM) – Race #2 (Running in the fun run event)
Wednesday (PM) KPMG RealSwim Race Series – 1K Ocean Swim Race – Race #5
Thursday (AM) Running

  • 20mins @ Threshold pace
  • 4 x 200m @ Rep pace with 200m recoveries
Friday (AM) Bike – 1 Hour 40 Mins including 6 sets of 1min 30secs @ hard pace with 2min recoveries
Friday (PM) Swimming

  • 350m warm up
  • 6x50m drill sets (10 sec rests)
  • 7x100m hard pace (30 sec rests)
  • 6x50m sprint pace (5 sec rests)
  • 350m cool down
Saturday (AM) Bike – 1 Hour 35 Mins including 32 Mins @ Threshold pace
Saturday (AM/PM) Running

  • 3 x 1K @ Threshold with 3 min jogs
  • 4 x 200m @ Rep pace with 200m jogs
  • 3.2KM acceleration run – last 400m @ interval pace with 5 sec increases per 400m – first 400m = 2mins
Sunday (AM) Long easy run
Sunday (AM/PM) Swimming

  • 350m warm up
  • 6x50m drill sets (10 sec rests)
  • 7x200m easy pace (5 sec rests)
  • 5x100m easy pace (5 sec rests)
  • 350m cool down