Here was my training plan from my awesome coach, Daryl, this week (plus what I actually did):
Monday, January 28th – SWIM –
45:00 Swim: 200 Easy on 15s rest; 6×125 as 50 Easy (long strokes), 25 Fast, 50 Steady on 15s rest; 100 Easy; 6×125 as 50 Easy (long strokes), 25 Fast, 50 Steady on 10s rest; 100 Easy
(I did it!!! 2000 yards in 45:00 minutes!! Woot!!!! Was a little further as my hard-fast – was two lengths at BAC. So, it was an extra 200 yards per set. It felt great!!)
Tuesday, January 29th – BIKE/RUN –
Power Single Bike 30: Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy 15x[1 min “On” / 1 min Recovery] Start the “on” effort at Steady and build to Threshold by the end of the set – do not max out, stay under control. Total set duration is 30 minutes (which includes the Easy segments) Cool Down with 5 minutes of Easy cycling
30:00 Steady Hill Sprint Run: Steady effort run off the bike with 3-4x10sec hill sprints, walk back recoveries. Focus on quick hands and feet, lifting the knees aggressively, not pushing off.
(Great high cadence ride. Pushed big gear for set. Quick easy run off bike — treadmill. After 15 min, did 8% incline for hill sprints (about a 7:14 pace) felt good. 3.55 miles for an average pace of 8:27)
Wednesday, January 30th – SWIM –
CSS Swim Test: Thorough warm up as 1×300, 1×200, 1×100 progressing easy to steady, all on 20sec rest. Then perform a small build as 50 easy, 50 steady, 50 mod hard , 50 fast, all on 10s rest. The CSS test involves two time trial swims – a 400m and a 200m. We will do the 400m time trial first, it’s less likely to effect the 200m than the other way around. Recover completely between each time trial with some 5min of very easy swimming. Perform both time trials from a push off from the wall, not a dive. Try and pace the trials as evenly as possible, don’t start too fast and slow down. If you’re not sure get someone to take your 100m splits – they can be very revealing. Then perform a long CD.
(This was my first Swim Test! I went before work and met my friend Judy, who was so gracious to time my splits. Here they are: 400 TT: splits: 15:57; 2:02; 2:11; 2:10. REST – 100 easy. 200 TT: splits: 1:57; 2:10. Cool Down – 2 x 100 easy. 1700 yards total)
Thursday, January 31st – LONG BIKE/RUN –
2:00:00 Bike Ride: Long ride with 2 mains sets. 15min easy WU, then ride 45min as 3x15min just under, at, and just over steady Ironman effort. 15min easy spin, then 45min as 3x12min steady, 3min mod hard continuous.
30:00 Steady Transition Run: Run Steady effort off the bike – insert 1 minute walking in each 9 minute block.
(Awesome sweatfest!! I was completely soaked with sweat by the end of both sessions. Oh – and I hate my heart rate monitor … I hit high 120’s for first set, 130’s for 2nd set, 140’s for 3rd set. I was at 0 for a while during second hour. dumb thing. Ran steady-eady for 30. Heart rate said 80 to 110. Whatevs … dumb thing. So, I picked up my pace for my last 2 minutes – 7:00 min mile – and only then did it say 150 …. geesh. Something is wrong with it. 3.52 miles for an average pace of 8:31)
Friday, February 1st – LONG RUN –
Progress to Steady 90:00 run: Based on duration, split the run into thirds: ***Easy effort for first third ***Steady effort second third ***Hold your Steady pace in final third, effort may increase a bit. Always start at an effort that leaves you room to finish strong. This is an endurance session, keep the effort comfortably aerobic at all times. Practicing Run/Walk Technique is highly recommended.
(Felt good. Solid run. Splits:: 9:19, 8:41, 8:27, 8:38, 8:25, 8:25, 8:23, 8:02, 7:55, 7:39, 7:35, 7:11 — Ended up just a titch long with 1:31:36 – 11.01 miles total for an average pace of 8:19)
Saturday, February 2nd – SWIM –
4×100 easy, 3×100 steady, 2×100 tempo, 1×100 hard, 2×100 CD, 15s rest on each.
(I swam in a 25 meter pool today!! It was beautiful!! Great swim set!! 34:00 minutes – 1312 yards total)
Sunday, February 3rd – SWIM/BIKE/RUN –
(WooHOO! I did all three today! I only had a Bike/Run on the plan, but I decided to do my swim for tomorrow since I was at such a nice pool — The Bellevue Club! The swim set made for my longest to date … 2132 yards! Or 1950 meters — since it was a meter pool. I had the lane all to myself and the swim coach for the swim team kicked some kids out to make room for me — how nice!! Our BBST would never think of doing of that at Arne Hanna. Sorry BBST — but, it’s true. Then – I got after it on a spin bike for an hour. Just an easy hour of pedaling high cadence of 98 reps per minute for 15.5 miles. Then – a quick run. Nice and light on my feet. 3.65 miles in 30 minutes for an average pace of 8:14. And, the best part? I get tomorrow off now!! WOOT!)
Overall Training Hours completed for Week Five: 10 hours!
21.73 miles of running
69.5 miles of biking (estimate)
4.05 miles of swimming