The world famous Wildflower triathlon festival is next weekend and I'm really excited to race. Sometimes when you get signs of great fitness you start looking around for a race and I feel like this is the perfect race at the perfect time in my build up to IMCDA. What's even better is Wattie Ink and Wildflower triathlon partners up each year - so we are treated like kings there. Can't wait to hang out with team mates and race hard!
Here's last weeks workouts:
Monday: 3 workouts
BlueSeventy Masters Swim: 75 mins / 3500 yds
500 wup, 4x100 on 1:40, 4x50 on 50
Main set:
6x200 on 3 mins
10x100 pull on 1:30 (5 w/paddles, 5 w/buoy)
200 c/d
Post workout notes: Tough day today in the water, barely made the 200's on 3 mins.
Bike Trainer ride: 1hr / 14 miles / 14 mph
Flanny’s workout: Recovery ride
Post workout notes: Easy recovery ride on the trainer, felt good to chill.
Rudy Project / Powerbar / Herbalife Steady State run: 55mins / 7 miles / AVG 8:01 pace.
Flanny’s Workout: Lets get in 60 minutes of steady running on soft surfaces focused on quick turnover.
Post workout notes: 3 sport day. Felt good to run and drop the pace down a bit in the middle and then cruise in. [hr]
Tuesday: 1 workout
Rudy Project Track Workout, Data HERE: 1:03 / 8.42 miles
Workout details:
3 x 400m uphill @ 5k effort / easy jog back to the bottom
1 mile @ 15k pace
3 x 400m uphill @ 5k effort / easy jog back down
1 mile @ 10k pace
Post workout notes: (listed in data file). [hr]
Wednesday: 2 workouts
BlueSeventy Flanny Swim: 90mins / 4000 yds
500 wup, 4x100 on 1:40, 4x50
Big Main set - 150's on 2:20
5x150
50 FAST on 1 min
4x150
2x50 FAST on 1 min
3x150
3x50 FAST on 1 min
2x150
4x50 FAST on 1 mi
150
5x50 FAST on 1 min
c/d
Post workout notes: I made all the sets and was even finishing the last 50's on 35. Big confidence builder today
SRM / Speedfil / Reynolds Tempo Session Data HERE: 2hrs / 36 miles / 18.3mph
Flanny’s workout: 2 hours today with 3 x 20 minutes at your 70.3 race watts on 5 minutes easy riding between efforts.
Post workout notes: (in notes)[hr]
Thursday: 1 workout
Rudy Project / Powerbar / Herbalife Long run: 1:40 / 11.5 miles / AVG 8:42 pace
Flanny’s Workout: z2 long run
Post workout notes: Super fun single track trail run today with 900ft of climbing and some hike sections. Really enjoyed it[hr]
Friday: 2 workouts
BlueSeventy Masters Swim: 85 mins / 3800 yards
No idea what our set was, just have the time/distance haha. I know we just did a lot more 150's
Post workout notes: Just remember it was a really tough workout.
SRM / Speedfil / Reynolds Bike Ride: 1:35 / 23 miles / AVG 14.5 mph
Flanny’s workout: Depending on the time available today I want you to get in 1.5-2 hours of Z2 riding.
Post workout notes: Swim smashed me so I did more of a recovery ride, legs felt better towards the end[hr]
Saturday: 1 workout
SRM / Speedfil / Reynolds Bike Ride, Power file HERE. 4:04 / 74 miles / 18.1 mph
Flanny’s workout: Within todys session I want 2 x 20 minutes at Z3 watts. Focus on IM Nutrition as discussed and report back intake and how it went.
Post workout notes: Notes attached to the power file above. [hr]
Sunday: 1 workout
Rudy Project Run- 50 mins / 6 miles/ 8:14 AVG pace.
Flanny's workout: 50 min easier run James. Dont worry about pace.....chill run.
Post workout notes: Easter/family day. Nice and easy. [hr]
Totals (3 swims, 4 rides, 4 runs)
Swim: 11,400 yds /4:10
Bike: 147 miles / 8:38
Run: 33 miles / 4:29
Total hours: 17:17
Questions / Comments always appreciated!
For more info/pictures and James’ website visit: www.konajourney.com
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