Monday, September 7, 2015

Hansons Marathon Method Week 14 & Triathlon Training Week 7 & NROLFW Phase 4 Week 1

Workouts

Monday: Bike Trainer 5.0 miles (13.7 mph, 75 rpm)

Tuesday: Speedwork run 8.1 miles (12:18 pace)

Plan: 0.5 warm-up, 2 x 3 miles @ 11:50 with 1 mile recovery, 0.5 cool-down
Actual
Warm-up 0.5: 13:41
Set 1: 11:48, 11:49, 11:51
Recovery: 13:41
Set 2: 11:57, 11:47, 11:49
Cool-down 0.5: 13:35

Wednesday: NROLFW phase 4 workout A + swim 1,000 yards + easy run 2.2 miles (13:42 pace)

Thursday: Tempo run 10.0 miles (12:15 avg pace with 0.5 wu/cd; 12:00 tempo pace)

Friday: Hike Multnomah Falls + easy run 3.85 miles (13:46 pace)

Saturday: Long run 16.0 miles (12:50 pace)

Sunday: Rest day

Total swimming: 1,000 yards
Total biking: 5.0 miles
Total running: 40.15 miles

I have plans for a couple things on Monday that are really a part of this past week (outside bike, NROLFW workout B), but due to having nothing left after Saturday's long run and attending a wedding on Sunday, didn't actually happen in the week. 

Triathlon training continued to get pushed aside to a degree to prioritize marathon training, but I think that simply has to be how it is. The race is next weekend! Obviously my race-specific training is totally half-assed, especially compared to last year, but I am at a lower weight and I think a better general fitness, so hopefully that's enough to carry me through and at least perform as well as last year (that is to say, poorly but not dead last). 

No comments:

Post a Comment

Please join in the conversation!

Please note: Although I'm trying to keep the commenting as wide open as possible and not requiring logging in to one of the profile options, there have been reports of glitches and comments disappearing while trying to post under the Anonymous option. I would recommend logging in if you have one of the profiles, or at least copying your comment to paste back in if something goes haywire.

Related Posts Plugin for WordPress, Blogger...