Sunday, July 20, 2014

HTC Training Week 1 & Triathlon Training Week 5

Workouts

Monday: Bike 10.0 miles (11.4 mph) + core work + K-Fit weeks 1/2 workout #1

Tuesday AM: Run 2.0 miles (12:46 pace)
Tuesday PM: TRI Team swim practice 1,200 yards

Wednesday: Run 4.55 miles - track workout (12:52 average pace) + K-Fit weeks 1/2 workout #2
Track workout: 
1.15 mile warm-up (to the track) - 12:49, 12:20
4 x 0.25 (goal = 9:30 - 10:00 pace) - 9:25, 9:53, 10:21, 9:52
0.25 recovery after each interval 
1.40 cool-down (back home) - 13:18, 12:07 (mostly downhill, weeee!)

Thursday: Bike 6.15 miles (11.3 mph) + swim 1,450 yards (adapted from 0 to 1650 week 3, plus 3 extra laps) - 4 x 25, 400, 200, 4 x 100, 4 x 50, 3 x 50

Friday AM: Run 4.0 miles (12:53 pace) - HTC practice run 1 of 3 + yoga class (90 minutes)
Friday PM: Run 3.0 miles (13:18 pace) - HTC practice run 2 of 3, with hills

Saturday AM: Run 3.15 miles (12:55 pace) - HTC practice run 3 of 3
Saturday PM: Bike 6.5 miles roundtrip to/from pool (9.2 mph) + swim 1,350 yards (same workout as Thursday, with just one 50 after the 4 x 50)

Sunday: Bike 20.4 miles (13.8 mph)

Total swimming: 4,000 yards
Total biking: 43.05 miles
Total running: 16.7 miles

I did my first HTC training of multiple runs in 24-ish hours... dang, my legs were tired! I actually meant to make the second and third ones closer to 4 - 5 miles, but it just wasn't going to happen. The second run was hilly, since the second leg in the race will be basically 900 feet straight up. Perhaps I need to practice/race with run/walk intervals for that kind of climbing?

1 comment:

  1. Holy crap, 900 feet straight up! I bet a lot of people will power hike or run/walk a good bit of that.

    Really excited to follow your training for this!

    ReplyDelete

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