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 lessonπŸ™‚ 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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