Training This Week

The second 5K road race has now been completed along with a 1K open water swim race the night after. Both times still a bit slower than I wanted. The 5K was again 18:30 although I felt great when I ran it. The 1K ocean swim was more like 1.1K but the time of 21 mins a bit slow but good enough!! This week sees the first triathlon event, and I’ve promised myself that I’m not holding back on any of the disciplines.

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
  • 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 (AM) Running – 40mins at Threshold pace
Monday (PM) Swimming

  • 350m warm up
  • 6x50m drill sets (10 sec rests)
  • 6x100m hard pace (60 sec rests)
  • 10x25m sprint pace (5 sec rests)
  • 350m cool down
Tuesday (AM) Bike – 1 Hour 20 Mins including 5 sets of 3mins @ hard pace with 3min recoveries
Wednesday (AM) Bike – 1 Hour Easy
Wednesday (PM) Run – 40 Mins Easy
Thursday Rest day
Friday (PM) Triathlon
Saturday (AM) Swimming

  • 350m warm up
  • 6x50m drill sets (10 sec rests)
  • 6x200m easy pace (10 sec rests)
  • 4x100m easy pace (5 sec rests)
  • 350m cool down
Saturday (AM) Bike – 1 Hour 30 Mins Easy
Sunday (AM) Long easy run
Sunday (AM/PM) Swimming

  • 350m warm up
  • 6x50m drill sets (10 sec rests)
  • 4x200m hard pace (45 sec rests)
  • 4x25m sprint pace (15 sec rests)
  • 350m cool down