Training This Week
Last week saw the second of my sprint triathlons done and a good improvement on the previous effort by over 2 minutes. I had a similar issue again with calf muscle cramp and on discussion with some other tri-athletes, my pedal foot position seems to be at fault. Something to work on for the last one. The run was great again and just continues to improve. This week is back to a more traditional weekly structure with 4 or 5 sessions for each discipline.
Races/Results
- 5K Road Race – Jan 10th – Time: 18:30 (too slow!!)
- Ocean Swim Race – Jan 14th – Changed to Jan 18th
- 5K Road Race – Jan 17th – Time: 18:30
- 1K Ocean Swim Race – Jan 18th – Time: 21:00
- Sprint Triathlon – Jan 27th – 3rd for Masters, 12th overall, Time 54:55
- 5K Road Race – Feb 4th – Time: 17:49
- Sprint Triathlon – Feb 10th – 3rd for Masters, 10th overall, Time 52:38
- Sprint Triathlon – Mar 3rd
This Week
My training paces for this week are based upon a recent race time of 17:49 for a 5K race
| Pace/1Km | Pace/400m | Pace/200m | |
|---|---|---|---|
| Threshold | 3:50 | 1:32 | 0:46 |
| Interval | 3:31 | 1:25 | 0:42 |
| Reps | 3:16 | 1:19 | 0:39 |
| Day | Training |
|---|---|
| Monday (AM) | Bike – 1 Hour 25 mins including 6 sets of 3mins hard with 3min easy recoveries |
| Monday (PM) | Swimming
|
| Tuesday (AM) | Running – 30mins at Threshold pace |
| Wednesday (AM) | Bike – 1 Hour easy ride |
| Wednesday (PM) | Swimming – Repeat Monday PM session |
| Thursday (AM) | Running
|
| Friday (AM) | Bike – 1 Hour 45 mins including 2 x 18mins @ threshold pace (35km/h) |
| Friday (PM) | Swimming – Repeat Monday PM session |
| Saturday (AM) | GDS Running Training (Will explain this in another blog post) |
| Saturday (AM) | Brick work out – 1 Hour bike ride straight into 30 min run |
| Sunday (AM) | Long easy run |
| Sunday (AM/PM) | Swimming – Repeat Monday PM session |
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