Monday, August 10, 2015

Hansons Marathon Method Week 10 & NROLFW Phase 3 Week 4 & Triathlon Training Week 3

Workouts

Monday: Ballet class (75 min) + swim 750 yards + easy run 2.2 miles (13:44)

Tuesday: Rest day

Wednesday: Run 2.0 miles (13:04 pace) + bike trainer 7.0 miles (13.8 mph, 56 rpm)

Just an off day, mentally, and felt so tired. I couldn't handle the idea of ballet class, plus other workouts, so I skipped that and went straight home to do the run (speedwork I ended up doing Thursday), but even that, was just not working out. Super fatigued, plus some digestive issues. Cut it short to move on to the bike at home, pretty easy spinning with some small intervals picking up the cadence. 

Thursday: Speedwork run 5.5 miles (12:15 pace) + swim 1,100 yards + NROLFW phase 3 workout A

Plan: 1 warm-up, 4 x 0.75 @ 10:00 with 0.25 recovery, 1 cool-down
Actual:
Warm-up 1: 13:49
4 x 0.75 intervals: 10:04, 10:07, 10:26, 10:37
4 x 0.25 recovery: 16:43, 16:36, 16:07, 14:54
Cool-down 0.5: 13:00

Got tired and slowed down the intervals - but sped up the recoveries? Considering I was still feeling a bit of the crapiness from the prior day, not bad overall, though not quite on point. 

Swim: 2 x 100, 600, 3 x 100

Friday: Bike trainer 4.0 miles (14.5 mph, 72 rpm) + tempo run 7.3 miles 

Plan: 1 warm-up, 8 tempo @ 12:00, 1 cool-down
Actual
1.1 warm-up (outside): 14:16
Had a weird side cramp thing going on, so I headed home for a break, did a little on the bike, and then headed to the rec center to finish indoors (since it was later in the day and getting warm).
6.2 tempo (treadmill): 12:00

Bike: Starting in low gear aiming for 90 rpm, went up a gear every half mile (and back to low for the last half mile).
Intervals (mph/rpm): 11.5/82, 13.7/84, 15.3/82, 15.8/73, 16.1/62, 16.0/53, 15.8/44, 13.5/91

Saturday: Run 7.0 miles (13:14 pace) + bike 5.5 miles (10.8 mph)

Just didn't want to go the whole week without at least getting outside on the bike for a bit. 

Sunday: Long run 10.25 miles (12:58 pace) + NROLFW phase 3 workout B

Plan: 10 miles @ 12:50 - 13:20
Actual
1 - 5: 13:19, 13:21, 13:05, 12:49, 12:56
6 - 10.25: 13:18, 12:40, 12:39, 12:54, 12:42, 12:45

This run actually felt great! As always, I headed out later than anticipated, so I wasn't done until after 11:00 when it was heating up, but it almost felt easier and easier as I went! 

Total swimming: 1,850 yards
Total biking: 16.5 miles
Total running: 34.25 miles

Some not great days at the beginning of the week, but finished the week pretty strong. 

1 comment:

  1. Very strong!! That's a lot accomplished, well done :)

    ReplyDelete

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