Weekly Workout Recap

First week back – seriously lacking motivation to bike.  Any words of encouragement are welcome 🙂

Monday, 3/4 – 4 mile run with some pick ups

Tuesday, 3/5 – short swim (I’m talking less than 1,000 yards)

Wednesday, 3/6 – 45 min indoor cycle

Thursday, 3/7 – 30 min run easy

Friday, 3/8 – 30 min run with some 10K race pick ups (2 min each)

Saturday, 3/9 – 10K run (conversational pace)

Sunday, 3/10 – 2,500y swim.

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Weekly Workouts 5/27

Monday:
Swim 3,100 yards
Warm up: 400 free, 400 kick with fins, 400 IM (k/d/d/s by 25)
Main set: 400 IM (:30 rest), 200 free (:20 rest), 2×200 IM (:20 rest), 2×100 free (:10 rest), 4×100 IM (:10 rest), 4×50 free (:05 rest), 100 easy

Tuesday:
Off

Wednesday:
Brick 50 min ride, 20 min run

Thursday:
Bike

Friday:
Swim 3K
Run treadmill -6x :20 pick ups then 4x(4 min on 8.6, 3 min on 8.8, 2 min on 9, 1 min on 9.2 with :30 rest)

Saturday:
50 mile ride

Sunday:
11 mile run in 1:30

Weekly Workouts 5/20

Agghhh – have not posted workouts in a while but rest assured I’m still swimming, biking and running.

Last week’s highlights include-
3 3,000 yard plus swim workouts

Some good run workouts including tempo- 8×4 min on 8.7 with :45 rest and a long run of just over 1.5 hrs

Actually biked 4 times (2 trainer and 2 outdoor) culminating in a double loop of the Rev3 Quassy Olympic Course on Sunday (50 miles total) with a 20 min run immediately following.

Weekly Workouts 4/30

Monday:
Swim – 3,500 yards (main set – 2x(400 pull, 4×100 on 1:20)

Tuesday:
Bike – trainer 1 hr
Run – treadmill – 5 min warm up, 10×3 min at 8.6-8.7mph with :30 rest), 5 min cool down

Wednesday:
Bike – 30 min on trainer
Run – 30 min on treadmill ( every 5th minute at 5K race pace) BABIES BIRTHDAY!!!

Thursday:
Swim – 1,000 (lap swimmer incident…so I didn’t really get much of a workout in…)

Friday:
Off

Saturday:
Swim 4,000 (Then BIRTHDAY PARTY!!!)

Sunday:
Bike & Run

Weekly Workouts 4/16

Monday:
1 hr bike (outdoors)
15 min transition run with first mile at sub 6:30 pace

Tuesday:
Run: 45 min with stroller

Wednesday:
Off

Thursday:
Swim: 3,000 yards
Run – 1 hr (8+ miles) hilly

Friday:
Swim – 3,000 (main set – 6x(200 stroke, 100 free recovery)
Bike – 1 hr 10 min

Saturday:
Run 1.5 hrs

Sunday:
Swim 3,000 meters (main set- 6×200 (first 50 stroke)

Definitely need to do more biking…