Monday, August 3, 2015

Hansons Marathon Method Week 9 & NROLFW Phase 3 Week 3 & Triathlon Training Week 2

Workouts

Monday pm: Ballet class (75 min) + easy run 2.5 miles (13:16 pace)

Tuesday pm: Swim 1,000 yards

Wednesday pm: Ballet class (75 min) + speedwork run 5.4 miles (12:45 pace)

Plan: Warm-up 1, 5 x .63 (1,000 m) @ 10:00 with 0.25 recovery, cool-down 1
Actual
Warm-up 0.5: 13:42
5 x 0.63 intervals : 10:01, 10:03, 10:01, 10:15, 10:54
5 x 0.25 recovery: 15:11, 15:42, 17:42, 21:59, 20:21
Cool-down 0.5: 13:50

Uh, yeah, definitely tired at the end there. I was, after all, coming at this straight from ballet class, where I felt I had a ton of progress tonight in holding turnout really well - so my legs were tired before I even started! 

Thursday am: Easy run 2.25 miles (14:17 pace) + bike trainer 4.6 miles (13.0 mph, 60 rpm)

A mere 12 hours after ballet and speedwork, my legs were not ready to do anything - even in the 14:00s, the run didn't feel easy, thus cutting it even shorter than I'd intended. Kept the bike at just steady, moderately easy intensity.

Thursday pm: NROLFW phase 3 workout A

Friday day: Kayak and stand-up paddle board about 3 miles (2 hours)

As part of a work event, I got to do some kayaking (which I enjoy, but just don't get around to very often), took a little dip in the river, and tried stand-up paddle boarding for the first time. Fortunately I had a coworker guiding me on how to stand up and giving tips, but was I got in a groove after a couple minutes, it was enjoyable and I never fell off. 

Friday pm: Swim 1,200 yards + treadmill tempo run 5 miles (12:00 pace)

Saturday: Bike 10.25 miles (10.7 mph) + easy-ish run 2.1 miles (13:11 pace) + played a short round of disc golf 

Sunday am: Long run 15.0 miles (13:09 pace)

Goal: 15 miles @ 12:50 - 13:20
Actual
1 - 6: 13:21, 13:47, 12:56, 13:09, 13:01, 12:57
7 - 12: 12:54, 13:01, 13:23, 13:18, 12:59, 12:50
13 - 15: 12:59, 13:37, 12:54

Obviously a wide variance in pace, but overall felt reasonably easy, considering. 

Sunday pm: NROLFW phase 3 workout B

Total swimming: 2,200 yards
Total biking: 14.85 miles 
Total running: 32.15 miles

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