Ironman Canada Training Week 9

31 Mar

Our last week of inside riding during the weekend!! Another great week behind me. I swam 9000+ yards. (I think that is going to be the trend soon) I am ready to start getting into some longer rides! My running is feeling good. Like back on track finally. Is it really April tomorrow?!

Sunday: 3600 yard swim: warm up; race pace 600s; hard 200s; with some pull and paddle work. This was the first day in a very long time that I used my paddles. I used to use paddles a long time ago. My shoulders started to hurt. So I stopped using them. Literally for years. They are usually on the schedule for our “bonus” Sunday work-outs. I decided to use them today. Felt pretty good!

Monday: Spin class + 15 minutes of core

7 mile bike commute

Tuesday: 3000 yard swim; I was sluggish this morning. I was tired. I definitely did not want to get out of bed but I had to!! It didn’t help that I was doing a bunch of longer boring endurance/tempo sets. Did some fast-hard 50s in between. I felt better about half way through! 🙂

5.19 mile run. Rolling hills. I had 6 on the schedule but I had sold my car and we were finishing the transaction before I went to work.
IMG_3799[1]
I had this car for 16 years. It did me well!! So.many.memories.

14 mile bike commute

Wednesday: 30 minute strength; lots of walking lunges, push-ups, and upper body work

1 hour trainer ride: warm up; drills, 2 x set of tempo, threshold, climbing, and max efforts. It was hard. We couldn’t believe we had to do it a second time! Cool down.

3000 yard swim: More of a regular work out at Masters tonight. Lots of drills and builds. 4 sets of 100s, 50s, and 25s: fast and easy. Another hypoxic set.

I saw this cool rainbow today after it down poured all day!!
IMG_3969[1]
This picture does not do it justice. It was awesome.

Thursday:
7.22 mile tempo run. Alternating tempo(90%) and easier efforts(70%) by the miles. Felt good but super windy!! + 15 minute core work out

Friday: Rest day! Best day!

Saturday: Last Brick 1 hour trainer ride (including 3 x 10 minute threshold efforts) + 10 mile run (2 mile road–mostly uphill to flat, 6 mile trail rolling hills, 2 mile road–mostly downhill and flat)

7 mile bike commute

I leave you with this:
IMG_3968[1]

Happy training friends!

3 Responses to “Ironman Canada Training Week 9”

  1. Change of Pace April 1, 2014 at 5:27 AM #

    Another awesome week! I still can’t believe your Saturday brick- that would have been tough!
    It can be sad selling a vehicle with lots of memories attached to it!

  2. Kristen @ Glitter and Dust April 1, 2014 at 6:44 PM #

    April brought A LOT of snow to Bend. It hasn’t stopped once today. I’m sure you are getting a lot of rain? Great week of training! You are a beast in the water. Are you guys still planning on doing outdoor workouts even if it pours rain? At least you will have beautiful rainbows to look at. Can’t wait to hear how the next week goes. I get to do my FIRST brick on Saturday – woot woot!

  3. Eva April 2, 2014 at 10:14 AM #

    You sold your car?! WHAT?!

Your Sweet Thoughts:

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: