scratch

ok...so i haven't been keeping up on this. motivation, not fond of tucson, excuse, excuse. i signed up for a sprint triathlon in san diego in september with a buddy. training starts at the end of june...i'll be back then. hi la!

Bike + Run

Bike for 01:30:00

immediately after...

Run for 00:10:00

this workout is geared toward T2 (transition 2-going from the bike to the run)

OFF DAY

Weeeeeeeeeeeee

Swim Workout

today's a tough one...

Warm Up- 250
Drill Set- 6 x 25 (Ri- 00:00:10)
Threshold Interval- 5 x 200 (Ri: 00:00:30) HR @ 90-100%
Kick set- 6 x 25 (Ri: 00:00:15)
Cool Down- 250

Total: 1,800

Bike Workout

Short Hill Climbs

Warm Up-00:20:00

8 x 00:01:00 @ 90-100% MHR*
followed by 00:02:00 AR*

Cool Down 00:20:00

*MHR-max heart rate
*AR-active rest (pedal at a recovery speed)

Total of 01:05:00

Tuesday's Run Workout

love the name of this workout...no clue where they got the name

Fartlek run is a foundation run with several high-intensity bursts at your max (9-10 RPE) speed. Give yourself at least 00:01:00 of recovery between each burst.

Warm up: ~00:13:00
Fartlek run: 6 x 00:00:30 followed by at least 00:01:00 recovery between each burst
Cool Down: ~00:13:00

Monday's Swim Workout

every week's distance keeps growing...AHHHHHHH

Warm Up: 250
Drill Set: 6 x 25 (Ri*-00:00:10)
Base Interval: 9 x 100 (Ri-00:00:05)
Kick Set: 6 x 25 (Ri- 00:00:15)
Cool Down: 250

*Ri=rest interval

hydrate up before and after

back to business

ok, so i guess some people were reading this so i'll continue to write...

we're in week 6
the goal: find a grove at your threshold swim pace in Thursday's threshold swim intervals.

here's this weeks breakdown

Monday: Swim (1,700)
Tuesday: Fartlek Run (00:35:00)
Wednesday: Bike (short hills) for 1:05:00
Thursday: Swim (1,800)
Friday: OFF
Saturday: Bike & Run (1:30:00 bike + 00:10:00 run)
Sunday: Foundation Run (00:40:00)

Race is still the 4th of July in Tucson...sign up! even you la ; )