Ironman Canada Training Week #4

25 Feb

Who is having Olympics withdrawal! So sad that it is over. Rio 2016 will not come fast enough!!!

In other news: I have survived week 4. Here is how last week went down:

Sunday: I took a Pi-Yo class. I have decided that it is a good compliment to my brick on Saturday. Things are usually a little tight and it feels good to loosen them up a bit. The core part is just a bonus! πŸ™‚

“Extra” swim: 2300 yards. The actual work out was 4000 yards. I decided since it was a bonus that I did not want to do the 2000 time trial. Instead I substituted a 200 pull. 2000 TT or 200 pull what would you pick?! Lots of 50s and 100s sprinkled around it!

Monday: 1 hour spin class: “mostly” hills day. Which are my strong suit so it was really tough but fun! + 20 minute core before class.

0 bike commuting today—> raining like nobody’s business and Dan was nice enough to let me drive his car! πŸ™‚

Tuesday: Swim 2400 yards: Mix of 50s/100s/200s with tempo and fast stuff.

20 minute Dozen core routine + 5 mile run on hills. In the rain. 10:33 average. Not bad.

7 commuting miles

Wednesday: Usually my hardest day but I went to a painting class in the evening so I did my swim tomorrow instead.

30 minute Strength work out: 300 walking lunges; 250 squats; with a lot of everything else mixed in. We usually do a circuit of 3 rounds. Today was 5! WE were still sore on Saturday for the brick!

1 hour trainer ride: Warm up with some build ups; max power building; climbing. HARD!

14 commuting miles.

Thursday: 7 mile run with hill repeats. In the rain. After warm up we did 2:00 max efforts with a :30 walk down. Continue for 2.5 miles. Cool-down.

30 minute core routine from coach: The basics superman; planks; and pike crunches with variations for 5 rounds. Again with the 5 rounds!

2600 yards: 2 warm up sets with drills; kicking; fast swimming; 8x25s bringing up our heart rate; 4×200 on 3:40 tempo—>fast pace; 300 pull with breathing exercise; 6×50 on :60; cool down

Friday: REST DAY—The BEST day of the WEEK!! πŸ™‚

Saturday: BRICK
1 hour trainer: Warming up; drills; 3×10:00 threshold power; 2 minute cool down —>HARD!!

11.6 mile FLAT run. 10:21 average. I felt much better today than I did last week!! I was happy to round out the week on a good note!

7 commuting miles

I will leave you with this:

How is your training coming along?

7 Responses to “Ironman Canada Training Week #4”

  1. Healthy Strides February 26, 2014 at 3:15 AM #

    Nice work there, lady!

  2. Heather @ February 28, 2014 at 4:34 AM #

    Doing my first Brick workout today and reading this gives me great motivation and excitement! I’ll have to read next weeks (or this weeks again) before my first swim lesson πŸ™‚ You’re awesome girl!

    • Leslie @ TriathleteTreats March 4, 2014 at 9:43 AM #

      I can’t wait to hear about your swim lesson!! I am sure you will rock it! Just like you rocked your brick!! πŸ™‚

  3. Kristen L February 28, 2014 at 5:57 PM #

    Sounds like you had some hard workouts in there this week!

    I HATE slamming into a lane line — I’ve gotten some good scratches from that before! Ouch!!

  4. Luv What You Do March 2, 2014 at 6:43 PM #

    I still don’t have anything big to train for. Ugghh! But life is going pretty well : ) I love that you do a painting class. So fun!

    • Leslie @ TriathleteTreats March 4, 2014 at 9:42 AM #

      I feel like sometimes it is good not to have anything on the books to train for. You can focus on other activities (like you are doing!) πŸ™‚

      • Luv What You Do March 4, 2014 at 7:14 PM #

        That is true! My tennis is really coming along : )

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