Thanks for the recovery week Daryl! It was needed!
Here is the plan my coach, Daryl, served up:
Monday, March 4th – REST –
(Kids and I had fun tonight playing the Xbox – Just dance. I might have schooled them. 😉 )
Tuesday, March 5th – BIKE/RUN –
45:00 – 15min WU, 3x[5min steady, 5min easy].
15:00 -Run off the bike for 15 minutes Easy and relaxed.
Even this short session was enough to work up a good sweat!
(Bike session went by way too fast for my liking. I mean, I was barely able to watch an entire episode of The Bachelor. 😉 Afterwards, it was a quick 15 minutes on the treadmill. I ran 1.75 miles – average pace of 8:49. Light and easy.)
Wednesday, March 6th – SWIM –
45:00 – 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 timetrial 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 timetrial with some 5min of very easy swimming. Perform both timetrials 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. Let me know your 400 and 200 TT times and I will use these to set up some sets in the future.
(My best CSS swim test to date!! What an improvement from a month ago! On January 30th, I swam my first 400tt in 8:20. I did it here in 8:08 — 12 sec faster! For my 200tt, I swam it in 4:07 on 1/30, and tonight in 3:54 — 13 sec faster! Yay for improvement!!!)
Thursday, March 7th – LONG RUN –
1:00:00 – Run: 20min easy, 40min steady.
(Early morning headlamp run with Meghan this morning. We ran just over 7 miles at what seemed like a snail pace, but was actually decent at an 8:45. Left quad just a titchy sore from last weekends race.)
Friday, March 8th – SWIM/BIKE/RUN –
30:00 – Swim: 400easy (30s), 2×200 steady (20s), 4×100 tempo (10s).
45:00 – Aerobic Ride – Ride aerobically inserting 1 or 2×20 minutes Steady effort being sure to stay below your Mod-Hard zone.
15:00 – Run off the bike for 30 minutes Easy and relaxed.
(Swim – finished 1200 yards in 27:00 minutes. Bike – went solo for an outdoor ride. Felt awesome and loved every second of this. Rode 17.3 miles in just over an hour. Run – 3.7 miles in 30 minutes for an average pace of 8:08)
Saturday, March 9th – REST DAY –
(Kylie had cheer all day in Mount Vernon, so you know where I was … NOT TRAINING. Took a full rest day since I moved my swim to yesterday.)
Sunday, March 10th – LONG BIKE/RUN –
1:30:00 – 90 minutes easy and insert 2×30 minutes at Ironman power, the middle 10 minutes of each interval have cadence of 70 rpm at 70.3 power.
15:00 – Run off the bike, easy and relaxed
(Opted for an easy friend ride today! Sue joined me for a little ride out to Birch Bay. We stopped for some clam chowder along the way and made our way back. An easy 24.19 miles logged in 1:50:39. I’ll make up for my lack of IM pace next week! Said goodbye to Sue and I took off for a little 15 minute run with my furry friend, Copper. We logged 2 miles in just about 17 minutes for an average pace of 8:34. Kept it light and easy.)
Overall Training Hours completed for Week Ten: 6 hours 56 minutes
14.66 miles of running
53.49 miles of biking
1.7 miles of swimming