Training This Week
Some good training this week and a good result in the Parkrun 5K, clocking up a 17:49 for the run in very pleasant conditions. This week sees the second triathlon from the Sprint Triathlon series so another week of mini-taper with some basic threshold running, cycling and a shorter speed session again for the swimming.
The improved time for the 5K run also means my training paces will increase slightly for any future training sessions…
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
- 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 20 mins including 20mins of threshold riding @ 35km/h or quicker |
| Monday (PM) | Swimming
|
| Tuesday (AM) | Running – 4 sets of (5mins @ Threshold pace with 1min rests) |
| Wednesday (AM) | Bike – 1hour easy ride |
| Wednesday (PM) | Running – Easy 35min run with 4 stride outs on the end to keep the legs feeling fast |
| Thursday | REST |
| Friday (PM) | SPRINT TRIATHLON |
| Saturday (AM) | Bike – Easy ride |
| Sunday (AM) | Long easy run |
| Sunday (AM/PM) | Open Water Swim Practice |
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