Journey to 140.6 – Week 13


Week 13 to Ironman Canada

week 13

Hooray for week 13 and workouts being back on track.  Even though this was technically my recovery week, I made quality time for all my planned workouts.  This week also marked week ONE of the TRI group I am helping to coach!  For the next 13 weeks, I will be working with athletes and other coaches in our community, gearing up for the Lake Padden Triathlon at the end of June.  We meet on Wednesday nights and Saturday mornings.  Learn more about the program here!

Listed below are my workouts from my awesome coach, Daryl.

Monday, March 25th – SWIM – 

30:00 – 8×150 first 2 easy WU, then 100 easy, 50 fast. All 20s rest. CD if time remains.

swim tyr

 (1300 yards total tonight.  Felt sluggish and sloppy.  Splits for my 150’s:: 3:02, 3:10, 2:57, 3:03, 3:05, 3:08, 3:10, 3:09.  Totally bummed I got slower and not faster as the sets progressed.

Tuesday, March 26th – RUN/BIKE/RUN –

15:00 – This run should end immediately prior to starting the Interval Bike. Start at an Easy effort and have the last 5 minutes be Steady effort. Do not go any faster, it is going to be a solid session of training!

1:00:00 – 15min WU, 6x[5min descending bottom of tempo zone to threshold, 1min recovery], CD.

15:00 – 10min tempo, 5min CD.

run bike run du

(First run – started at 8:30 pace and went faster from there.  Ended up with 1.86 miles in 15 minutes for an average pace of 8:04.  Bike – GREAT tempo set! I increased effort each 5 min block, pushing the big ring. Last 5 min was brutal, and most was out of my seat.  Second run – hit 2 miles in 15 minutes for an average pace of 7:30.  Excited to end faster than I started, especially after that brutal big ring set!

Wednesday, March 27th – SWIM –

30:00 – 12×100 on 15s rest. Perform as 4x[easy, steady, tempo]. CD if any remaining time.

jeanette swim

(Quick swim with Jeanette after TRI group tonight.  Used the pull buoy as I tend to cramp up if I ride or run before my swim. Finished 1300 yards tonight.  PS — I rode an additional 6.7 miles with the TRI group tonight.

Thursday, March 28th – BIKE/RUN –

1:00:00 – 15min WU, then 2x[10min steady, 5min easy].

15:00 -Run off the bike for 15 minutes Easy and relaxed.

bike run brick

(Solid ride outdoors with hills! A quick run to follow –  Didn’t use my watch to gauge pace, but used my iphone app.  Finished with 2.10 miles in 15 minutes for an average pace of 7:24.)

Friday, March 29th – LONG RUN –

1:00:00 – 30min easy to steady, 20min tempo, 10min CD.

run meghan

 (Awesome run with Meghan along Bellingham waterfront today!  I only had an hour today and she had even less, but she agreed to go my pace – which was so pedestrian for her.  I finished 7.4 miles for an 8:06 average pace.)

Saturday, March 30th – REST

tri group

(Today was a rest day on my schedule, but I had TRI group.  So, an easy slow run and some swimming was what I did on my rest day.  Only went a couple of miles, talked about running form, particularly the hands and shoulders and then at the pool, we worked on drills, coached by Erica.  I can always use practice at swimming!)

Sunday, March 31st – LONG BIKE/RUN –

1:30:00 – 2sets of [15min easy, 30min steady IM pace].

30:00 – Run Steady effort off the bike – insert 1 minute walking in each 9 minute block.

jeanette bike

run

(Out to Birch Bay and back with Jeanette. Left her at the end and went down Vista and back up again for some hill practice. Legs felt good. Run – kept cadence high and feet light. Felt good! Such a gorgeous day! 3.9 miles for an average pace of 7:42.) 

 ***

Overall Training Hours completed for week Thirteen: 8 hours 26 minutes

19.26 miles of running

63.4 miles of biking (estimate)

1.99 miles of swimming

***

 

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