Six weeks of training already done? What the…?! Regardless of time literally speeding by, week six was a solid week. Solid in that I felt like I was back into the swing of things, I faced my fears and am more excited than ever to grow and improve.
So without further ado, I present to you Ironman Arizona Week 6 training.
Monday, 1/9: Swim/Run
The workout that inspired this post, a solid a.m. swim tackling 500s, followed by an easy, aerobic development, 40 minute run. Wham-bam-out-the-door-to-work.
For those who are curious, here was the swim workout:
2 x 50 FORM (15″RI)
4 x (25 SBBP, 25 EASY) 15″RI
2 x (25 BBR, 25 EASY) 15″RI
BBR = Balance Body Roll Drill
2 x 500 FORM (30″ RI)
2 x50 Non-Freestyle
Tuesday, 1/10: Run
If you’ve been following along, you may have noticed that Tuesday’s are run days, specifically hill repeats. Coach Paul has been kind enough to adjust this workout for me so I can do it on a treadmill. Here’s a little how it goes and it will to continue to increase in time and intensity and we move forward:
HILL REPEATS (TREADMILL)
15′ RUN @ HR Zone 1-2
5 x 90″ UPHILL (5-6% Incline) @ HR Zone 3-4 (2′ Easy Jog RI)
2′ WALK RECOVERY
10′ RUN @ HR Zone 2
5′ WALK Cool Down.
Wednesday, 1/11: Swim/Bike
Wednesday’s swim was a fun change of pace for a total of 1500 yards and 10x100s as the main set, but what really got me was the hour or so on the bike. I powered up Netflix and watched the documentary “Waiting for Superman.” Watching this and “The Cove” (I’m still finishing it), while reading Outliers all within two weeks has me amped up to SAVE EDUCATION, SAVE THE DOLPHINS, SEIZE every opportunity. Talk about motivation overload.
Spin workouts printed out and in a protective sleeve. Don’t judge me.
Thursday, 1/12: Rest
Some much needed R&R with Chicken Face and Lola.
How many toys does one three pound dog need?
Friday, 1/13: Run
We keep meaning to do my lactic threshold testing, but life gets in the way. Thus, we had to reschedule for next Friday and I opted for an hour on the treadmill building up the aerobic endurance. Nothing too special.
Saturday, 1/14: Cycle
I didn’t die on my first big group ride! SUCCESS! Two hours a fifteen minutes, about 40 miles –you can read about it here.
Sunday, 1/15: Rest…eeer…run
Sunday was supposed to be a rest day, but how could I resist all of the ladies getting together to celebrate Aron’s birthday and a 10 mile run. We followed our jaunt by watching the Olympic trials and just in case you’re wondering, I pretty much want to be Kara Goucher. Oh wait, we are already BFF’s.
I closed out the week with 8 hours and 17 minutes of training, approximately 54 miles on the bike, 29.8 miles running, 5600 yards swimming and two core workout sessions.
How did your training week go? If you could be any professional athlete, who would it be?