Because it’s the end of February (already!), and because this month got shorted 2-3 days. And because I found two cake stands while The Girl was out today and they made pretty holders. No, I didn’t tie those bows. Or choose the colors. It’s like a buffet table of devices.
This month, I’m going to mix things up a bit. In the past I selected a gadget that I thought would be interesting to you. This time however, I’m letting you choose which gadget you want to win. Yup, if you want the Suunto Ambit- it’s yours! If you want the Garmin FR910XT – same thing. Perhaps you’d like the Magellan Switch – again, yours. Whatever fits your training best (up to $500US), I’m giving it to ya. Ok, actually, Clever Training is giving it to you.
For example, say you’re a swimmer – you’ll probably want the Garmin Swim. Or perhaps you’re a cyclist, you may prefer a CycleOps Joule or Joule GPS devices.
Or maybe you’re of the Suunto, Timex or Magellan persuasion – don’t worry, those are there too.
Then again, what if you were eyeing that Wahoo KICKR trainer poking out there in the background?
Well, no worries, we’ll go splitsies on it (yes, I checked, that’s the common spelling). You’ll get a $500US credit to Clever Training and you cover the rest beyond that. Shipping for items is on me, so fear not. And, as long as it’s under $500 you just tell me which item and like usual magic occurs. You can wander around their site and pick out your mid-spring present to yourself.
Except, you cannot use the credit for pony’s, bunnies, or kittens. And, the credit’s only good for a single packaged item. Toys R US midnight dash this is not. So choose wisely!
To enter yourself in, simply:
Detail out one workout that you have planned for sometime in the next seven days. If it’s as simple as “Run 2 hours at hard pace and don’t die”, then go with that. If it’s more complex like a track or pool workout, detail out the steps. At the end, we’ll end up with what should be fairly interesting workout library (or, a lot of confusing advice).
Got it?
—
Entries will be accepted through Sunday night, 11:59PM Eastern time (March 3rd, 2013). I’ll be giving one device worth up to $500US from Clever Training. Winner will be chosen at random and announced on roughly Tuesday (unless I can’t walk after Sunday’s half-marathon). One entry per person.
This giveaway is sponsored by Clever Training, which I I have announced a partnership with. As you probably remember, by picking up sports technology gadgets from Clever Training you support the site. And on top of that, all DC Rainmaker readers get an exclusive 10% off all products they sell (basically every sports tech company/gadget/device) using coupon code DCR10XBK (along with the link above). And most of all, you support the site in a big way – so I appreciate it!
Note, if you’re US Active Duty Military – you can submit your entry via e-mail instead. Note that this is ONLY for Active Duty military. No panda trainers or ice cream chefs allowed via this method. Mmmkay? Thanks all!
Getting back from a bad injury, so my goal is running for 1 hour at 6.5mph on the treadmill this Saturday.
Kitchen Sink
WU: 15minutes
MS: Do (3) x 1 minute fast pedaling. Then do (4) sprints- BIG RING – 53:15 from 22mph. two gear shifts to 14, then to 13. Rest for 3-4 minutes between each.
Then do (4) x 12 minutes JUST above threshold- so about 230-245 watts. Do your best to hold it there!
Rest for 5minutes between each.
Then ride at endurance pace for 45min, but slow down every 5 minutes and do a BIG gear burst from a near stand still. Stay seated and push that gear over until you reach 80rpm and then you are done and back to endurance pace.
Do 6 x 2 minutes on the flats. 2 minutes ON , 1 minute OFF. Try to hold 300-325 on the effort.
EASY pedaling between.
Finish with 45minutes at SST- so about 200 watts. and do a burst every 3 minutes to watts of 400 and hold for 10 seconds and return to SST.
Endurance for 20 minutes
CD: 5 minutes
Five mile easy run on the beach.
3hr 20min long run with 30 minutes at marathon pace.
Cyclo-core indoor trainer session. 30 minute H.I.T. (High Intensity) Leg Ripper. This is a follow along video in Zone 4/Zone 5 Builder
Workout from today..getting some speed before Boston. I love Fartleks.
2mi warm up
ladder workout. Efforts from 1/2 marathon pace down to 3k pace. (4min, 3min, 2min, 1min, 2, 3, 4, 5) half recoveries 33:30 total.
3mi warm down
2 hr workout on spin bike. Z3 + 6′ big gear effort + attack/break-away/ get caught/recover/repeat.
Day 1 of training for April’s National MS Society – Lone Star: 2013 BP MS 150 will be this Sunday and consist of a 20 mile ride in the Austin Hill Country, which is hosted by Jack and Adam’s Bicycles!
knee injuries going to see the doc tommorow how long this is going to be.
Less than a month ago, after 6 months of hard training, I completed my first marathon! I was ecstatic. Then after the endorphin high, I said I’ll run another one 2 months later. I’ve signed up and will be doing it for a great cause. Unfortunately, due to the loss of a close family member, guru, and mentor of mine, I will be less than prepared.
So my goal this for this week is to push myself to finish a half-marathon (March 1) as a way to psych myself back up and get into the mood for a marathon that is ONLY 2 weeks away.
Warm Up
1 x 200 free
1 x 100 side kick drill
1 x 200 free
Main Set:
1 X 600
1st 200 easy
2nd 200 increase effort
3rd 200 fast
Repeat two times
Warm Down
100 easy swim
100 head lead balance
100 easy swim
Half Ironman just over 3 months away so focus on swim:
400m front crawl (very easy)
50m breast stroke (medium)
50m backstroke (easy)
150m front crawl (medium)
50m front crawl – legs only
50m front crawl – arms only
25m front crawl – head up (practice sighting end of pool)
75m front crawl (hard)
100m front crawl – legs only
150m front crawl – arms only
4 x 25m front crawl – sprints with 15secs recovery
200m front crawl (very easy)
Morning trail run….Roubaix to work. Same ol’ same ol’…….God bless!
Going for a bike ride from DC down to Ft. Hunt Park to do a few “hot laps” in the cold weather! Exploring the Holmes Run Trail afterwards for a 50 mile RT ride to prepare for the upcoming spring rides!
Trainer Drills
10 minute warm up in small chain ring;
30 seconds left leg small chain ring; 30 seconds right leg small chain ring; 1 minute recovery
30 seconds left leg; 30 seconds right leg; 2 minutes big chain ring – 16 to 14 gearing in the rear. Work on pulling up on the pedal stroke.
Repeat 10-15 times
10 minutes cool down
Kick my husbands ass while doing bridge sprints on my “second love”…aka my Cervelo!
run this weekend… 32k lsd… getting ready for boston
Next week I’ll start hill repeat on the mountain near my house, it’s gonna hurt, I have some good base km, but no power at the moment.
Looking forward to Saturday’s ride. Haven’t ridden outside much but the forcast is looking good. I’ll be riding with two teens from our Tri club, hope they take it easy on this old guy
Bike
10 min warm and cool down
3 sets 5 min zone 3, 3 min zone 4, 2 min zone5+
3 minutes rest
1 mile WU – 18×800 at half-marathon pace on 1 minute jog – 1mile cool down
Saturday I go for a 20 km run at 3 hours. Nice bargaining until better temperatures
Short run workout:
10 mins w’up; 10 mins build — increase pace every 2 mins; 5 mins easy jog; 5 x 1 min pick up/ 1MRI; 10 mins w’down
I call this “Suicide Bike Speed”
WU: 15 min, just to get blood flowing. Target Z2-Z3
MS: 6 x (4 x 30 seconds on, 30 seconds rest). When on, put the bike in the hardest gear and pedal as fast as you can, hard as you can for 30 seconds. Take 30 seconds rest by spinning. Repeat 3 more times for 1 full set.
2 minutes recovery between sets.
CD (If you can make it that far): 15 min spin, Target Z2.
55 mile ride Saturday of hills surrounding the Susquehanna river in Pennsylvania.
Tempo Run Intervals – 3x6min with 3min RBI
Do this on the track or flat terrain.
Follow the workout in the exercise and interval section.
Aim for 8:15-8:00min/mi today
Tempo to improve speed at or above LT.
Step 1: Reps:1, Duration:6min, RPE:8
Step 2: (Rest) Reps:1, Duration:3min, RPE:4
Step 3: Reps:1, Duration:6min, RPE:8
Step 4: (Rest) Reps:1, Duration:3min, RPE:4
Step 5: Reps:1, Duration:6min, RPE:8
Step 6: (Rest) Reps:1, Duration:3min, RPE:4
Step 7: Reps:1, Duration:6min, RPE:8
Step 8: (Rest) Reps:1, Duration:3min, RPE:4,
Notes:Walk and chill out a bit on this recovery. Cool down and head home.
I’m going to copmete in a strongman contest that includes a last man standing log press, car dead lift for reps, farmer’s walk with 250 lbs in each hand, yoke walk at 620 lbs and a suicide medley.
Ramping up the speed to focus on my upcoming indoor sprint triathlon. Is such a short race (250m, 5mi, 2mi) that I’ll need to rethink pacing a bit after just coming out of winter training.
Brick workout in saturday. 3 hr bike ride followed by a 30 minute run.
Big swim day (for me): 1000 w/up, 10 x 100 on 2:15, 5 x 100 smooth long strokes, 500 w/down.
Aiming at my first tri later this year.
Bike:
30min Warm Up
8x 4mins @95% of 4 min CTP with 2.5 mins of recover
15min Warm Down
trying to combine a 35km-40km mountainbike singlespeed beach ride with a 12km beach run…keep the heartrate under 160bpm and the total time under 3hours.
I’m going to do a 1 hour ride on the trainer mainly in Z3/Z4. I should feel some lactic acid in my legs by the time I’m done.
trying to combine a 35km-40km mountainbike singlespeed beach ride with a 12km beach run, keep the heartrate under 160bpm and the total time under 3hours.
Session with my personal trainer working on core & glutes.
This Sunday I will be running from my home to Bushy Park in London (5 miles) meet up with my 6 year old son, and join him in his Junior parkrun (2k run). After this I will run back home again hopefully beating my wife and kids in the car as they have to deal with traffic and I don’t!
Nifty. I’ll give you the treadmill workout I’m going to go do in about 15 minutes.
5 min WU in Z1/2
30 min descending pace – every 2 minutes press the up button once. Should be going 5K pace by the end
5 min CD easy Z2-1
2400, 2000, 2600 @ T effort w/2 min rest followed by core workout of crunches, supermans, flutter kicks, arm/leg raises, Bicycles (the ab working kind) then weights: squat press, squatted row, shoulder press, seated row, step-ups, hamstring curl, twist w/cable cross, push-ups, pull-ups and finishing it all off with 5 sets of mountain climbers (15 sec ea).
Swim 500 wu
10×100 free
400 kick
200 IM swim (for fun)
200 cool down
5 min of easy swimming warm up.
10 x 200m at CSS pace (critical swim speed) with 20 sec rest between each 200.
This will train lactate threshold.
5 min easy swimming cool down.
Waiting ´till I got my Garmin to start planning my trainings!
A mid-distance run was on the schedule for this weekend so why not add in a little fun. So Sunday will be the 15K Hot Chocolate Run in Seattle. Nice moderate early season pace, then CHOCOLATE recovery! Woot!
1 hour recovery run, self pace feeling no Garmin allowed!!!!
Had surgery on right arm last week, so it’ll be slow and go. But plan on going to the track Sunday to do a walk/jog combination in the low to mid-rate heart range. Total about 60-75 minutes.
My favorite workout called breaking point…
9.65 mile run (should be 10, but the loop I have cuts it a little short)…
I do this one based on HR… I start out at building into the top of zone 4 with the goal of being at 95% of my HR by the end of mile 2. Then the goal is to see how long I can hold it without cracking… This is a 3 times a year workout just to see where I am. Basically a threshold tempo run that should give me an idea on my half marathon pace. I usually run this 6-8 weeks before a HM to determine where I should pace. Example of the workout below.
link to connect.garmin.com
1hr trainerroad.com workout planned Sunday.
Run a sub 90 min half marathon on Sunday.
Run a sub 90 min half marathon on Sunday
Taking up my marathon training plan again after two weeks out due to illness. 12 km at 5:37 min./km
First marathon on April 14 being first step to bigger trailruns.
13 miler planned for next week, including 10 miles at marathon pace
16 mile trail ride Saturday and possibly an easy trail run Sunday. I’m still recovering from ACL surgery in September.
Just completed this earlier….in recovery mode for now…
Long run 9.5 miles- done as 2 mile warm up, alternate hard and easy miles. Hard miles are at 7:30 pace, easy miles are at 9:30 pace, finish with easy .5 mile cool down
Swim- Easy long 1500m done as:
150 easy, 150 m, 100 hard repeat
This is a “staple” workout. Zone out and focus on your stroke and form during your easy and medium interval. Work your breathing and pacing during your hard interval. DO NOT STOP INBETWEEN INTERVAL. This is a continuous workout for 1500 m
5x 50m sand sprints on the beach in Sayulita Mexico, followed by a 1hr jungle trail run. Maybe 20 mins of swimming lengths in the pool after.
Ride power z3 1-2 hours on rolling hills. Its going to be warm (42) so I’m excited.
Ride power z3 1-2 hours on rolling hills. Its going to be warm so I’m excited.
Run 5 miles this afternoon:
1 mile warm up @ 9:00
1 mile @ 5K pace
1 mile @ 9:00
1 mile @ 5k pace
1 mile warmdown @9:30
Warm up for 9k and then test myself on half marathon in preparation for the Rotterdam marathon on April14
27 km long run, pace (LSD) 5min. 21 sekunds pr. kilometer.
1 hour group ride, pack & drafting training with head and cross winds. Hill repeats at med-hard effort on return trip. Last 10 minutes, high cadence, low heart rate.
<3 min transition
20 min run off bike, easy effort, high heels, high cadence. Keep HR under zone 4.
10 min stretch/cool-down
Saturday morning easy run. Daniels Running Formula White Plan phase 3 day three.
I’m healing up a tib-fib fracture with a titanium rod and a buncha screws, but I can put some force straight down thru my heel, so I’m gonna hobble into the base gym and spin as a warmup.
Then when I’m feeling good, limp up to the Nautilus machines. My scaphoid is also broken, but I can press and pull the machine handles with the wrist cast!
I get a lot of funny looks, but other Soldiers eventually get it. -Nadz
I’m going to ride 4 hours and not die. I’ll attack hills like Hannibal. I’ll fly through the flats like Grant through Richmond. I’ll try not to go down like the Edmond Fitzgerald.
Wish me luck!
Going to run a nice and easy 7 miles on sunday in Central Park in training for the BK Half Marathon.
1.5 hr bike with 3x 10min zone 4 intervals
Recovery Week so tonight is:
5 mins rowing
10 mins stationary bike ~225 watt AVG
30 mins run @ 6.5 mph
5 mins walk @ 3.5 mph
10 mins stretch
Thanks!
Long brick session. 80km hilly ride, then solid 30 minute run off the bike. LOVE a good brick.
Working my way back after an injury and in the off-season, so unfortunately no real complex workouts planned. Just sticking with working the mileage base back up, so just long steady workouts. Biggest one will be the 80K steady (~230w) ride on the trainer scheduled for Saturday.
On Sunday the 3rd an halfmarathon at marathon pace, so in my case very very slow
Run 21k again in the next week after almost 8 months of not running long distances !
Preparing for the first “Tuesday night wars” group ride of the year coming up March 12th. Will get out this weekend and hammer myself into the pavement until I’m gasping for breath and wanting to puke my brains out and I’ll love every minute of it!
In training for my first sprint tri I will do the following swim/bike brick:
2×25 warm up
5 x 50
5 x 100
2 x 25 cool
“transition” to spin bike at the gym and do a 35 minute random hill program
stretch, shower, breakfast with the family then off to work.
A 3.5hr ride, mostly z2, with some brief z3 efforts mixed in. Not too structured though.
The midwest just got about a foot and a half of snow, so my workout is just a couple miles through the snow. Will basically be one big high knees drill. Hoping to stay mostly dry and only fall on my face a couple times.
In about 30 minutes, I will be convincing myself to get on the trainer for 2hrs. Nothing very specific planned, except that I will need a very good sales pitch to keep me on for the full time.
Preparing to get back to regular running this week, so only 5 miles for me)
80k ride through the hills on Sunday.
40 min run, with a 1.5 hour temp ride on the computrainer tonight… then a beer.
Extend my commute (cycle) home to a 10 mile lap trying to keep my cadence at 80 RPM throughout
Hitting the weights and running(kinda of)
Urban Orienteering training in Ambleside in the lake District while we are having a well earned week off from work for my wife’s 50th birthday
Maps prepared – Sprint – Route-Choice and Control Pick, plus conventional Urban course around the whole town…..it’s gonna be great
Saturday I’m running 7 miles for the first time ever as part of my goal to work up to a half marathon. My goal for this Saturday is to run at race pace, not get too winded, and finish strong for the last half mile or so. I want my last mile to be as fast as my first mile.
1hour spin class then into a 5k run at easy pace
1st Track Session Workout since calf tear last fall:
15 min warm up
Then perform following drills on straightaway:
6 x 50m consisiting of lunges, monster walks (with bands), grapevine (lead left/right), high knees, hip hugs
6 x 100m accels
Main speed set:
3 x 200m at 3-5K pace, 1min rest between
2 x 400m at 3-5K pace, 2min rest between
1 x 800m at 10K pace, 3min rest
Repeat 1x or 2x times more gauging if pain or tightness
10 min cooldown jog
Long run planned this Sunday as part of half marathon training: 7 miles is what the plan calls for but I’m going to do a hilly 6.57, possibly tacking on the extra .43 if I feel OK at the end.
35 mile tempo mountain bike ride on Saturday.
Back from heel injury, work slow on treadmill. 1.5 hrs run. slow pace on Saturday……I hope all goes well
5 min warm up increasing gradient on treadmill
6min at speed 6.0 & incline 8%
6min at speed 6.0 & incline 9%
6min at speed 6.0 & incline 10%
3min at speed 6.0 & incline 11%
Cool down walking at incline 12%
10km run along the Thames, past Hampton Court Palace and through Kingston this weekend. Perfect Saturday morning run.
5 min warm up increasing gradient on treadmill
6min at speed 6.0 & incline 8%
6min at 6.0 & 9%
6min at 6.0 & 10%
3min at 6.0 & 11%
Cool down walking at incline 12%
2.5 hr zone 2 run
My next workout is a half marathon on Saturday am, where I’m hoping to run a 1:45. This means, just have to keep my km’s under 5:00 pace. I recently ran a half, was on pace for 1:45, and got terrible side stitches at km 13, and hobbled into the finish at 1:46:59. This is my redemption race!
Recovering from shoulder surgery, Walking the hours away on the treadmill, as the snow keeps falling
Thurs night– Indoor track– 6X800
Fri am- Weston Ski track 1 hour skate skiing
Sat- Rangeley Loppet 50 freestyle nordic ski race
Sun am- Stu’s 30K running race
Sun pm- Windblown Cross Country- 1.5 hours skate skiing
i have two short high intensity 5ks into a 1.5hour run on the weekend
Next Saturday I’ll try to run 20km or so with an elevation gain of more than 1000m (trainning for a half marathon trail race with +1500m). Since there isn’t a loop trail with such elevation gain that I can run from home, I’m going to a hilly trail 500m long and repeat it (up, down, up…) until I add more than 1000m (or get bored or exhausted).
Nice and simple swim set, 10x400m at IM pace with 30sec rest between
The plan is to ride 30 miles on Saturday at 15 mph
IM swim intervals:
300-400 warmup with some drills
3x (200 (30″ rest), 200 (20″), 200 (10″)) all at IM pace.
600 pull
200 cool down
IM swim intervals:
300-400 warmup with some drills
3x (200 (30″ rest), 200 (20″), 200 (10″)) all at IM pace.
600 pull
200 cool down
I’m planning a workout of about two hours on a bike. I haven’t worked out the steps yet, but I want to figure out how to use TrainingPeaks and a power meter so the smart machines tell me at what intensity I should work and for how long.
IM swim intervals:
300-400 warmup
3x (200 (30″ rest), 200 (20″), 200 (10″)) all at IM pace.
600 pull
200 cool down
Endurance swim. 3500m f/s (first 500 easy w/u; 500m tempo, 500 easy x’s 6), 600m pulls w/ paddles, 200m kick drills w/ board and fins, 100m easy (c/d)
4400m total
Doing a slow 30 to 45 minutes tapering run for the next 2 weeks. My next full marathon is on 17th March in Seoul.
I have a fuel utilization test coming up next week that I will be doing on the bike. I hear it hurts like hell. We shall see…
-Dave
I have a fuel utilization test coming up next week that I will be doing on the bike. I hear it hurts like hell. We shall see…
Tapering for a half so 8 miles easy Saturday.
Run 8 miles on the treadmill.
Swim 2000m in 45 min. for the first time!
90 min endurance ride on the computrainer of Friday to get the legs ready for the long ride on Saturday.
2 hour bike on Monday morning at a tick above race pace + 1 hour Power Yoga in the evening
2 hour bike on Monday morning at above race pace + 1 hour Power Yoga in the evening
I’m taking Total Immersion inspired swimming lessons to get ready for a half triathlon in June. My goal tonight is to swim 3 x 6 laps on a 25 yard pool and keep my strokes under 14 per length. slow, controlled, and easy.
Tuesday’s menu is:
1. 8 x 1km at 3:45min/km on 2 min recovery
2. Lament not having a Garmin Forerunner 610 GPS Running Watch with Heart Rate Monitor to track and anlyse the workout. ;0)
On Wednesday I have a 3 hour MTB planned. This is usually a bit of a killer with my coach getting me to do it on no food (only water). The good ole nutrient deprivation theory at work. Last one took a few days of recovery so hopefully this one goes ok.
12 mile LT run starting at 10:00 pace and decreasing to 8:45 pace
Commute to work (40-50 miles) at least three times in next seven days.
Another two hours on the trainer doing Troy Jacobson’s Spinervals and prepping for my 13th Pan-Mass Challenge charity ride. New bike could use a new Edge 810. Funny that it lists for $499.99…
Swim!
4 x 100m @ 60 % ;R=0:15
6 x 100m @ 75% ; R=0:15
4 x 200m @ 90 % ; R=0:30
90 min run, slow and steady.
Well, assuming I’m over this horrible flu by Monday, Monday’s plan is a Rippetoe ‘A’ workout (deadlift, squat, bench, lat pulldown’ in the morning followed by an afternoon 4 miler.
Haven’t been swimming in the pool for over 3 months. And while I don’t plan to swim terribly long, I would like to put in some long easy swimming consisting of:
Warm up:
400 swim
200 kick
200 pull
10x100s drill consisting of 25r, 25l, 25 catch-up, 25 swim
4x200s free stretched out/easy on :30 rest
8x50s kick on :60
100 warm down
hmmm, trainer time or taper time? cupcakes anyone?
Great give away thx
Boring 2 hour bike ride at 545 am in mid-20 degree temps.
I plan to do an Epic snow shoe at Royal Gorge. Plan to go as far out from the summit station as I can in three hours and then work my way back.
Prep before I start my tri plan: work on my core strength via swimming (next week)
1 X 200m free warmup
1 X 400m free
4 x 50m butterfly kick
2 x 50m side butterfly kick
2 x 50m backstrock kick
1 x 100m free cooldown
Swim Workout:
Warm up- 300swim (choice)
– 2x100m KK
-2×50, 25 sulling/ 25 swim
-4x50m/ 15s rest drills (catch-up and one arm)
-8x50m kk on 1’30: ALL OUT
-15×100 on 1’40: steady pace
warm down: 300m as 50 free/ 50 back
TOTAL: 3100m
What an amazing giveaway. Thanks to DCR and CT for offering it! I’m on the road all week, so my goal is to have at least one hotel gym workout that leaves me feeling amazing. if it takes more than 1 trip to the hotel gym to make it happen, so be it…
Intervals on the track with the team since it’s track season. 15 minute warm-up. 4 X 400m 80% effort. Rest 2 minutes in between. 2 X 800m 85% effort. Rest 4 minutes in between. 2 X 400m 95% effort. Rest 4 minutes in between. Change out of running clothes and suit up into jersey and bibs, do a hard 25 K effort at 85% effort, and try to get home in 40 minutes before it gets dark. T3: Eat a hearty dinner, shower, change, and begin the long and arduous journey of a homework filled night. Definitely the hardest leg of this tri.
Saturday’s run with a 14 miler (hoping for no snow and above freezing temps) with a 5 mile easy run on Sunday.
Thursday run 3 mi @ 8:34 per mi
Friday run 3 mi @ 9:27 per mi
Saturday Abs and Uppper workout and work on my bike to get ready for warm weather
Sunday run 4 mi @ 9:27 per mi
:10 Z2
:05 gradually building in to Z4b, :02 easy
2 x (:05 Z4b, :02½ Z5a, :05 Z4b, :02½ Z5a)
:02½ easy jog/walk
4 x (30” fast, but not all out strides with :01½ easy jog /walk between intervals)* ,
:05 CD
Two weeks before women’s eights head of the river. Rowing workout on concept 2. 10 x 500m at 24strokes per minute with 2 mins light between. Do these at a 500m split time 5% below 5k test pace.
20 min ftp test via ergvideo
Run 10K up and down the hill in less than 45 min.
Saturday: 300 km brevet over hilly terrain at endurance zone pace (hopefully it won’t snow!)
Sunday: follow up with a 2.5 hour endurance ride with 1 hour at tempo pace
Cycle 10,000m (~33,000 feet) of elevation in 1 week.
Quality vs Quantity, folks.
I have a 2:45 Zone 2 bike ride coming up Saturday…after I run a 5K that morning
I’m going to do a 14km long slow run in z2 over hilly terrain pace be damned !
I’m going to do a 14km long slow run in z2 over hilly terrain pace be darned.
Follow that by a 2 hour drive to the mountains to teach my daughter to ski.
Ride 2.5 hours mostly zone 2. Did I mention it’s on the trainer? Yay!
Sufferfest videos on the trainer…giving it 100% effort because riding the trainer pretty much sucks. And I’d love to get my husband to yoga with me!
Olympic simulation – but without the swim. 4km run, 40km bike, 8km run. Intensity hard, harder, hardest!
hallfsies on a KickR would be awesome! I’ll be doing my own little Tri …1 mile swim, bike 35, then 6 mile beach run! Now pick me please!
5 minutes warmup on a treadmill at 0% incline, easy pace.
Then go for 30 minutes of the following:
30 seconds on the treadmill at 15% incline at 9-10mph
10 body weight exercises (pushups, situps, squats, planks, box jumps)
or until I can make myself throw up or come really close.
5 minutes cool down.
Running the Comrades ultra (89km) in June along with 18,000 other South Africans, so 70% of training is long slow distance with a bit of speedwork and hills to keep it interesting.
Well, half marathon/ironman running training has been stopped for a bit after I was concussed in a car accident earlier this week. So, next training session is an 80km bike session on Sunday morning. 5am start; aim is to average 32kmh, & practice nutrition ingestion while riding (I usually stop to drink).
5am start at that pace should get me home in time for breakfast with the family, then I’ll take my daughters to the beach.
Tomorrow I will do a hard bike work out: 3×20′ ftp uphill, recovery the downhill. Very hard workout, and very good workout!!
2 mile easy run followed by one hour comfortably hard on the trainer (18-20mph).
It’s a challenge because I’m coming off of an achilles injury and I have to keep the mileage down. I really want to run 20! Making up for it on the bike because it doesn’t affect the achilles.
I`ve planned to go trail running for some cross-training to my mountain biking routine:
5K easy run followed with 1K x 5 at treshold pace finished with 2K cool down run and some 20 minutes of proper stretching.
This is a good mix of endurance and strenght training that gives big boost to your legs that is needed for cycling, especially for mountain biking.
Secretly hoping for Garmin 810 to fulfill my biking needs O:)
20k mountain run in the rockies!
20′ FTP test on Trainerroad. I hope it will show some progress.
Swim session:
400m FS warm up
4x 50 catch up with fins
4x 50m finger drag with fins
200m kick no fins
10x 50m 25 fast 25 easy 15s rest
200m cool down any stroke
Friday, 2 hours cycling workout with 4 times 15 minuten D2
Sunday, 3 hours cylcing workout with 2 * 5 times strength practice.
30 patella mobilisations
30 leg raises
30 quad contractions
Calf stretches
Followed by reconstructive surgery on Tuesday to rebuild my ACL and LCL from my hamstrings….damn skiing has ruined my cycling training, but hopefully back on bike in 10 weeks!
Bike Zone1 240` with hourly sprint 6X(10″*30″)
how about this staple turbo
1hr warm up
8x(100s @400w+3mins rest)
10 mins cool down(and possibly chuck up!)
Its the start of my season now essentially, coming back from an injury in February, so I will be doing a nice and easy 1 hour Z2 on Sunday.
Recovering from being sick, so I just plan an easy (150W, 60% FTP) 40 min trainer ride next Thursday.
Long run this weekend. Up to nine miles. Going to be outside if the weather holds. Will try and keep race pace for last 3 miles.
I used to do 2 series of 7 times 5min at 85% of FCmax with 1 min rest in between. But I am coming back from a pulmonar infection so my goal is to just run 5Km in zone 1-2 for the next 2 weeks.
15 min warm up then 6 sets of 10 min interval. First four minutes; easy gear increasing cadence 5 rpm each min, starting at 90 rpm, then two min seated climb (cadence reduced to 80 rpm) @ ~ 325 watts. Final four mins; cadence 95-100 rpm with first min @ ~ 250 watts. Each subsequent min; maintain cadence but add ~ watts. 15 min cool down and stretching.
Strength session on the bike/run
10 mins w/u
4×5 mins 60 rpm (2 min recovery between sets)
5 mins easy
12 mins tt @ 80 rpm
10 mins easy c/d
20 mins run off the bike @ mod pace
On treadmill: 60min as:
10min build warm up to easy pace
Then:
Hold pace for duration.
6min at 2%
4min 0%
5min 4%
5min 0%
4min 6%
6min 0%
3min 8%
7min 0%
10 min at easy pace
Do some much needed bike maintenance and then go do DC – Annapolis – DC!!
Do some much needed bike maintenance and then go do DC – Annapolis – DC
Do some much needed bike maintenance and then go do DC Annapolis DC
3 hours ride
Mostly zone 2 w/
5*15 zone 3 int
Recovering from a bad achille tendonitis, so will pedal on the trainier lightly for 60 minutes tonight!
Planning to get back on the trainer for some Alpine climbs
Endurance Swim.
Warm-up
200 choice
200 kick
200 drill
Main set
3×300 desc 1-3 (:45RI)
100 drill
4×200 desc 1-4 (:30RI)
100 drill
4×100 desc 1-4
(:20RI)
Cool down (100yd)
100 choice
TOTAL 3000
Sunday i gonna run the 10k from adidas here in Brazil … wanna do that in 50 minutes, simple like that..
Cadence work
Warm up: 10 min
8 x 10s x 50s rest – 120+rpm
6 x 1 min x 1 min rest – 110 rpm
6 x 1 min left
6 x 1 min right
6 x 1 min both
cool down: 10 min
I plan to run on the treadmill for 45 minutes alternating between a pace of 6.8 and 6.9 at a 3.0/3.5% incline. woo hoo!
Getting back to running after a toenail removal (ouch!) so I’m running lightly this weekend… a 3 mile today and then a 6 mile tomorrow. Half marathon in 3 weeks!
Tuesday’s Hanson’s HM plan running Strength workout:
Strength: WU 1.5 miles, 4×1 miles @ 10k pace with 400 jog recovery. CD 1.5 miles. Total 8 miles.
ride and run the Raleigh 70.3 course!
Looking forward to a good trail run this weekend with my wife who is getting back into running from hip surgery. Yeah, we’re 35 and having hip surgery already! The cause and effect of running, exercising, and playing soccer for 25 years!!!
Getting back from layoff and injury, 1500M swim focus on balance and momentum
I’ll be doing a 10 mile run this Saturday to get ready for the Publix half-marathon. I’ve gotta beat the Mrs. this time!
Actually my training won’ t be hard, it’s gonna be a hard race! Half-marathon.
I have a nice swim long run planned for Saturday. It is supposed to be incredibly warm for the time of year up here in Calgary, so I will be taking advantage of it.
Workout –
Swim: 2 X (200 / 100 KICK), 2 X ( 3 X 300 20″ REC WHERE 1 IS 65%, 2 IS 70%, 3 IS 80%, 4 X 75 COOL DOWN
Run: 2 hour minimum, HR at 155 or lower.
After my knee injury I have modest objectives. My weeked workout would be a 45 min run at a slow pace (6min/km)
Main run of the week will be:
10 x 400m @ 3:15 mins/km pace with 1min recovery
After two years of training for a different type of endurance race (seeing how much chocolate I can consume on any – and every – day) I am back in the swing of things.. albeit slower…
So my training session is…
[1] 3k run to pool with backpack
[2] 3k swim (slow and steady) trying not to swallow too much hairspray from the elderly ladies swimming next to me (have you ever notice how hairspray in a swimming pool has the same deadly properties as that of Stephen King’s The Mist?!)
[3] 3k stagger back home with backpack
[4] Import and analyse the results in SportTracks muttering the words.. “Yep, I got slower with each lap”
tomorrow morning, slow pace 20k run in the fields outside my city just to clear my mind and to breath some fresh air.
Easy recovery on the trainer, now, 1hr… Nothing fancy, hard or complicated. Tomorrow 70-85k ride, Sunday it’s a 20k run…
Currently on the bench because of a foot injury but some cross training on the elliptical is on the docket.
March 2nd, 2013
Bike 2:15
Run 0:45
10M Warmup
10M@80%, 1M, 5M@90%, 2M, 3M@100%, 3M
9M@80%, 1M, 5M@90%, 2M, 4M@100%, 3M
8M@80%, 1M, 5M@90%, 2M, 5M@100%, 3M
7M@80%, 1M, 5M@90%, 2M, 6M@100%, 3M
6M@80%, 2M, 5M@90%, 2M, 7M@100%, 3M
5M Cool Down
Big target, IM training
Have just recovered from a big injuries (more than 1 year
) 2 hours cyclo-cross in a completely white forest, so good 
Getting also back from a bad injuries ( more than 1 year
). 2 hours cyclo-cross ( 35km) in a completely white forest 
so good
Sunday workout:
Warmup slow jog 3K.
10 sprints up/walk down a grassy hill
3K run with increase in tempo every incline. the shorter and steeper climb the faster the pace.
3K cooldown slow jog.
After being sick for a week, I think it’s time to get back in the saddle (literally) and work on week 3 of my intermediate base plan at Trainer Road.
I’m still in recovery mode from a recent half marathon so an upcoming workout will include 3 miles run at training pace (slightly slower than my 10K pace) followed by a 60 minute strength training session which will focus on chest, shoulders, biceps and abs with 3 sets of each.
Very cool. My swim workout this week is quite simple. 50×50 hard w/ 10″ rest.
10 mile training run in outdoor snowy Michigan. Hoping to leave the yak trax behind this week. Only a few weeks until my first HALF!!
Would have been a back to back LSD this weekend, but alas, I failed to register for the Diez Vista before it sold out
. So instead, I’ll be soaking up between 40-50 cm of fresh pow in the Whistler alpine!
simple, an easy hour cycle
2 HR Sufferfest on the Spinbike.
Really? Again?
Yes! AGAIN! SHUTUP– LEGS, LUNGS, ARSE…
I jut got home from a work out running 8km in 32min and continuing with 4km at an easier pace finishing off at the cross trainer for half an hour.
Tomorrow I’m meeting up with af friend and going to try out front squat for the first time, also doing deadlift adn a bit calves.
Mountain bike ride around the lake on Saturday. About 25mi or so.
While watching the Strade-Bianchi I plan to do as many 4min bicycle intervals as my legs can handle…
Running up North Table Mountain in Golden, CO with ~ 7 inches of snow and ~ 2000 m elevation gain at about 8:00 per mile pace at a total of 6-8 miles.
Saturday I go for a 20 km run at 3 hours. Nice bargaining until better temperatures
Dying to try my new pair of spikes.
So for me is 8x1000m at the track with 2 minutes of jogging in between!
12 x 400m @ 6:00 min pace with 2:00 RI
Indoor trainer workout for tomorrow:
WU: 10min 90rpm
5min alt. 30sec standing – 30 sec seated
MS: 10x6min z3 – 90rpm in aero 2mRI
CD: 10min
45 minute run off the bike after
I’m doing a ‘DC’!
Flew down to Southampton this morning after very busy week and lack of time to do any form of exercise aside from walking the dog. Got into hotel early and been able to finally get out for a run for first time in what seems like forever. I’m recovering from knee injury and due to step up distance this month so was supposed to limit to 10km but in event got lost and racked up a bit more. Pace looked incredibly good for me sub 8 min miles – I guess ’cause it’s so flat here beside the coast and I live in the Highlands, on a hill, so every run I do at home inevitably involves up and down hills.
Anyway all I need to do is knock 2 mins off my pace, develop an original and entertaining web blog site, fly like an extra 10,000 miles a week, and write spot on reviews of every interesting fitness product out there and I’ll like be the ‘new DC’!
The snow is finally gone and the weekend brings sun and above zero temperatures – plans for 2 hr MTB playtime in the forest after a long and cold winter!
Trainer Brick
8 min FTP test (60mins)
Followed by a moderate 5k (20-25mins)
Let blisters heal this weekend. Easy Monday, and Intervals again on Tuesday – 4 x 1.5 miles. 1/4 mile in between. Nice and short but hard work.
Planning to ride outdoors (finally) in power zone 2-3 on rolling hills for 2 hours. should be fun!
Revisiting a route from two years ago for a 10k of easy running tomorrow morning.
My plan for the next week is a 1hr long light run in the city, just to warm up a little before I start training more regularly.
Long bike ride of 3 hours, then long run of 2 hours the next day
On Saturday, as I really like, i’ll try to get early up for a 12km run, and add another 15km on Sunday. See you in the fields!
2,000 yd swim with 60 minute ride and be able to walk the next day.
Hi,
I will ride my cyclo cross around the lake 4 time.
Ciao Julian
Warm Up
Drills Main Set
1×200
6 x 50
Swim 200
RI: 10
Odds Kick w/board – Evens pull (with a buoy) 300
Warm Down
2×150 1×100
Odds: 50 fast/100ez Evens: 100 ez/50 fast RI: 15 300
Easy 100 Total Yds. 2900
Long & lean RI: 20 300 Hard effort – drop 2 seconds each 100 RI: 10 300
1×300
3×100
1×200
4 x 50
1×300
3×100
1×200
4 x 50 Fast RI: 15 200
200 RI: 10 200 300
Long&lean-RI:15
Odds easy – Evens Fast
Long & lean RI: 20
Hard effort – drop 2 seconds each 100 RI: 10 300 Long&lean-RI:15 200
eight mile run faster than two weeks ago over the local half marathon course (April) with the hilly parts.
Still rehabing from knee surgery so whatever the therapist tells me to do.
7 mile fartlek run tomorrow morning
Progression run
15min zone 1-3
20min zone 2-3
10min zone 4
5min cool down
Recovering from my ACL surgery. First run since surgery. A 5K, I hope
3 hour very hilly run including time in all heartrate zones. Boston Marathon training in full effect!
Gonna swim. Back and forth, 25 yard laps, till I run out of time and have to leave for work. No idea how far I’ll go, because actually counting laps is too much like math. My arms will hurt enough without messing with my brain too.
Spinning for 1h.
Run :
15min warm up @ z2
10x (2′ tempo @ 10k pace +1′@ z1 )
cooldown
Getting back into the swing of things. 2 mile run tomorrow no walking5
Like a muppet, I replied to the tweet, so here it is again.
Sunday workout:
Swim – 40 lengths
Treadmill run – 1 hour at 10-12 Kph
Spin cycle – 1 hour
On the Road Again. Not the Willie and Waylon kind, but back in the saddle again. Not the Gene Autry kind, but dusting off the road bike for a pleasant ride around the PV Hill (Palos Verdes, CA.). Hope I don’t bonk…
two repeat hill workouts! hill = 1.7m!!!….pray my quads dont turn into jelly!
Easy 45 min on ellipticall – recovering after knee injury
Begin my heart rate based-training aerobic training by running a 5 miler with my heart rate under 155bpm, and trying not to die of boredom/embarrassment at how slow I’m going.
Cheers!
My running workouts aren’t too fancy right now because of all the snow. I can run on road for the first 5 miles so I try to push quite hard after a short warmup.
After that I can choose from a few dirt paths with varying lengths – but right now all are covered in ice. I go rather slow there and throw in the occasional sprint when the surface allows it (forest or so).
I can’t wait for spring.
Simple workout. 30 minutes on the treadmill and pick up the pace but don’t fall on my face.
28km long run today in 2:07.
5km easy + 20km @ 4:18 min/km + 3km easy
Ride the trainer while I catch up on Breaking Bad.
Fly to Bangkok and run one more round in Benjakiti Park, not bothering the 30 C degrees.
Sawadika
Daily runs for 1 hour during averaging 8-10KM in the mornings before work
Long Slow Distance runs during weekends for 2 hours in the evening at night
800 warmup comprised of:
200 easy swim
200 kick with no fins
200 easy swim
200 pull
Swim ladder – 1 mile (yds followed by rest)
25 :05
50 :10
75 :10
100 :10
125 :15
150 :15
175 :20
200 :25
175 :20
150 :20
125 :20
100 :20
75 :25
50 :25
25 DONE!
Hill repeats on the steepest mountains that Bedfordshire (UK) can offer.
Just some endurance training on my bike.
Not my favorite, but spring is near and i want to be ready for all the mountains around here.
30km ride through on the South Western Sydney M7, if the rains hold off!
80km Cycle / 14km Run in the rain and wind
I only started running a little more than a year ago and have never had any nice devices, but I’d sure want one.
I plan to run my usual route that is ~5km ( I wish I knew exact distance! ) in nearby forest, simple warm up before and then run and see how I feel, maybe will make the distance longer, after running stretch and walk in past pace around the said forest.
Pretty slushy in Eastern Ontario after 25cm of snow, so plan for Monday is indoors;
Bike-
30 min random hills, 90+ cadence
Run-
35 min 0.5 incline
5 min slow increase to 4:40/km
30 min of 2min@ 4:00 then 4min@ 4:40
50min run session under the rain…
Bike an hour, run sprints to get rid of the jelly feeling after a long bike ride
Sat: test out my new 910xt w/ a little swim / bike / run
Sun: 7 mile trail run Goal: Stay on feet, run all hills
Recovering from ACL reconstruction and a herniated disc (L5/S1), all within the last 6 months, my goal is to finally test my ability to ride again with a 20min easy workout on the trainer. If all goes well, this will be one of the best days this year.
To get through multiple Sufferfest videos (w/TR) without cheating.
40 minutes on the exercise bike, followed by PT for a hip injury.
3 hour ride with some climbing.
After a hip indure I am steeping up my distance and will do 1h 20 min tomorrow at 5.10 min / km.
/mo
Running 11 miles in preparation for the Arizona Distance Classic 1/2 marathon. Looking for a decent pace with no puking.
WU: 10′ easy
MS: 10x 2′ hill reps @ >70.3 pace
IR: Jog down hill
WD: 10′ easy
14 km at e2 in the park
Short travel Run.
Treadmill workout
Slowly to the top + intervals
Total time 50min
5min warm
20 min slowly to the top
Starting at 2% inclination and 6 m/h
Every min you increase up 0.5% until you complete 20min
2min recovery run
5×5*
5 reps, one min at 6m/h + one min at 10m/h
*Recovery run = marathon pace(mp) – 3 m/h
Sprint = mp + 1 m/h
Cool down 3 min
17k easy hill run (5:15k pace), final 5k (4:30k pace)
Run 10 miles this weekend. Longest run to date has been 8 miles
i’m still working on base fitness, so my key workouts for the next 7 days are to run every day for the next 7 days, between 40 and 90 min.
tomorrow i have a HR zone 2, 90 min run – nice and easy, still avoiding the ice on the roads!
Six miles with 3:1 run:walk intervals.
An hour run followed by an hour intervals on spin bike.
Ill run 32 km next sunday at marathon pace
I worked 20 out of 24hrs yesterday. I had 4 hours between shifts to work in 2K of swimming followed by a moderately hard 5miles…..then dinner and back to work
6 hours on the trainer, averaging 180W minimum (according to Trainer Road), followed by 30 minutes running … long and boring, may have to spend the final 2 hours outdoors.
Run intervals:
2x (4x45s with 1m15s rest + 6min 80% VMZ +6 min 85% VMA) 4 min rest between these 2 sets
Get back outside on the bike with the weather getting warmer and tear it up on a new route.
Got an 8 miler in preparation for a 1/2 marathon on Saturday…going to be a great week.
13 mile run at 7-7:30 pace
swim 1500m
bike 1:30 @ 150 watts
DC – planning a brick session on Wednesday to help me with my first triathlon season.
15 mins warm up on the turbo and then a main set of 6 reps of 5 mins turbo (up to 80% max HR) and 5 mins run at 10k pace. 15 mins easy spin to cool down to finish.
That should either help my run of the bike or kill me – hope it helps the run!
120 mile Gran Fondo in Marble Falls
Swim 30 minutes hard while my 4 year old son attends his swimming lessons
WU: 15′
MS: 2×10′ @ threshold with 5′ easy in between
1×30′ @ SST with 5′ easy
10×30″ @ 400+W with 1′ rest in between
CD: 15′
6km easy
5x100m
Mountain running about 25 miles + 50 miles MTB on weekend
Getting motivated enough to go out and run 1h to 1h15min would be great. The weather has been sadder than usual this past month and a half, so i sleacked off a bit
Going to hit the gym Monday for some cardio and to give yoga a try for the first time.
first workout after 2 weeks sick, so nice easy 1hour spin.
Running a 22k along the Moselle river, stating/ending in Remich, Luxembourg.
Run for 9k tomorrow morning at sunset after a long bike ride today. I hope I can make it to the office!
10min jogging warmup
15 x 30s hard 30s easy
10min cooldown
I missed my bike ride yesterday so I’m going to combine my 20-min warmup run *about 8 min pace), weightlifting, and 2 hour ride (warmpu, 2x pyramids and cooldown) into one workout session. I’m probably going to need a change of clothes…
Trainer Suffer Fest:
20 min WU
5 x 20 min @ 275 watts, 5 min recovery
10 min CD or fall off trainer
In preparation for tthe half in middle of the month:
40 min in my HR zone 2
40 min in Zone 4.
Thanks!
14 easy, strides, and Cannonball!
As soon as my new KICKR arrives (hopefully next week) I’m going to re-live my ride up Black Mountain Tower and Mount Stromlo Observatory (by creating a video course using the GPS route data and video footage I carefully recorded on my recent trip home to Canberra over the New Year) and drop myself on the climbs!!
Thanks for inspiring me to pre-order one Ray
2500 swim
WU:
200 free
100 kick
100 pull
Main:
500 time trial
100 EZ, focus on minimal strokes
100 time trial
100 EZ, focus on minimal strokes
10 100′s on 2:00, targeting paces at 10 to 15s slower than 100 TT pace
100 EZ
200 pull cool down
I am just coming back to training after a long trip,and as it is summer in Brazil, my next training will be a moderate run, 1h max at “USP” campus in Sao Paulo with a beautiful and warm weather.
Long run on the treadmill, with Netflix keeping me sane.
Starting training program for ironman 70.3 boulder with a 1hour/1hour bike run brick this weekend
Doing a 13 mile run training for my first Half
15 min warmup
1 min @ 10k pace, 4 min @ marathon pace
2 min @ 10k pace, 3 min @ marathon pace
Repeat to 4 min @ 10k pace, then come back down the pyramid
15 min warm down
60 min spin
30 min run
I live in a farmtown and biking is the way to go. My workout is going to involve interval training over a 10 mile straight county road. The farm houses are spaced about a quarter mile apart. Hard to the first chicken farm and then easy to Mr. Roses cow farm then hard to Toms cow farm etc. That should get some of the winter rust out of the pipes.
Recovering from a leg injury (piriformis and patellar tendon issues) so at this point a swim is the most interesting. On Tuesday swim 2000 meters of mostly freestyle: 200 warm up, 100 kick, 400, 100 kick, 400, 100 kick, 400, 200 cool down. Workout will be focused on form, specifically rolling well and having a high elbow throughout the catch and pull.
Training for my first tri – I am going for 60 mins 400m reps in the pool, followed by 12 mile bike commute to work.
Today’s workout….
Dumbbell Arnold Press
Bent Over Delt Raise
One Arm Dumbbell Press
Front Dumbbell Raise
Dumbbell Lateral Raise
Reverse Flyes
30 mins of Cardio (Bike or Elliptical)
I’ve taken a couple day off due to a nagging Achilles, so hopefully, I’ll just get out for some slow easy miles to test it out. I’d love to start a March Challenge tomorrow, but who knows.
Peace.
Run 10 miles.
Path: Hudson river between 72nd st and Battery park – 5 miles out, 5 back.
Goal: 8:30/Mile and focus on efficiency of movement.
4+ mile run tonight then yoga right after. it’s been a rough winter here in new Hampshire so early morning running hasn’t been all that “fun” this winter.
I’m meeting up with friends from my highschool Nordic ski team in the late 90s and we are going to go tool around at a very slow pace for an hour or so.
Planning for my 1st LSD for my 1st half marathon
For Sunday: Run 11 miles Z2
I’m training for a half-marathon in April, so it means a lot of mileage.
On Sunday I’m running a 20 k trip outside in the cold weather (roughly 30 degrees Fahrenheit). I suppose I’ll hit a pace around 5:30 min/km.
3.5 hour easy ride, zone 1-2, rolling hills. This will be a training ride with a big fundraising group. Always fun.
This weeks workout:
getting back into running after a long period. See if I can do a 7:30 for a medium run.
it’s finally getting warm, so running outside! distance dependent on frostbite potential.
This is AWESOME!
Today I have an easy 2 miler planned with a co-worker and then I am heading out for 5x1200m speed intervals with 400m recovery jogs in between and a 1 mile cool down.
Today’s workout: 30 minutes easy, then run 15 x 30 seconds moderate/hard (about 10k pace/effort) with 30 seconds recovery, then 30 minutes easy.
Training ride of the Raleigh half-ironman course this Sunday.
Dek Hockey playoff game…that counts as a workout, right?
Honestly, I just try to get 20-30 minutes of some type of exercise per day, eat right (or better than I used to). This has helped me go from 270 to 200 lbs
In preparation for my second half marathon: 3×5000. 1st warm-up. 2nd & 3rd race pace.
Easy 1.5 mile, mixed intervals at the track, and then another easy 1.5 mile
First group ride of the season on Sunday. Hoping to hold on and not get dropped
I am training for my first Marathon in June. I am shooting for a sub 4 hour time, so I will be doing a 10 mile run this Saturday at around a 9:20 to 9:40 per mile pace. I use runkeeper.com to track all my running so I am doing the sub 4 hour marathon training plan by Jeff Gaudette. The weather for Saturday should be decent so at least I won’t be freezing like last weekend.
7.25mi run this Sunday, easy pace (or LSD, depending on your training persuasion).
With the Escape from Alcatraz tri on Sunday, I have a workout on Saturday of jumping into the water with my wetsuit on, experiencing appropriate level of shock, and then getting right back out.
I should run my last LongSlow before march 17th marathon: 33 km on Sunday morning.
I have a 2 hour 3/1 run planned. Run 3/4 of the run at a comfortable pace, and then run final 1/4 of the run at race pace.
Gonna do about 3 hours of trail running this Saturday.
Tomorrow’s bike workout is a short one, consisting of:
5min warmup
5min @83-99% FTP
5min @100-115% FTP
Repeated three times
Cooldown
Just starting to get into lifting, so 10 min on the rowing machine to warm up, followed by barbell squats, dumbell presses, and assisted pull-ups and dips.
Track work out
Warm up;
2 laps in under 5 mins including mobility and flexibility.
Main set;
6 x 400m sprint in under 1:30, with 400m recovery in between.
Cool down/ recovery;
2 lap cool down, then 30 mins stretching/ foam roller after.
Aim is to complete the main set sprints for a total of 9:00 (1.5 miles, part of the British Army fitness test)
10k on rowing ergometer & 6 minutes of abs….
Treadmill Interval Workout
10′ @ 7.0mph
Main Set 2 Times
1′ @ 7.5, 8.0, 8.5, 9.0, 9.5 with 1′ @ 7.0mph rest between
5′ Cool Down @ 7.3mph
Training for a half in Syracuse in March. Want to build up speed so I have been doing H.I.I.T on my lunch hr. in cold upstate NY. Workout, warm-up, 1min High Intensity, 1min lower, repeat 10X. If you can still stand, cool down run. Love your blog. Thanks.
A two hour trail run, route TBD, somewhere around Seneca RidgeTrail, hoping for a sub ten minute/mile pace.
I’ve got a brick workout coming up on Saturday but because I’m busy all day then I’ll probably be doing it tomorrow. It’s
Bike:
5 min Z1 @ 90 rpm
5 min Z1 @ 80 rpm
45 min Z1 @ 95 rpm
5 min very easy
Immediately into
Run:
30 min Z1
Next 7 days:
1 – 30km bike
2 – 10km running
3 – rest
4 – 30km bike
5 – 1 hour of football
6 – 15km running
7 – 30km bike
My next training is a hill training, part of the half marathon plan I use at Garmin Connect.
• Warm up, 10 minutes.
• Run in Z4, 6 minutes. Run in Z2, recovery, 2 minutes. Repeat 3 times.
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.
20km skate ski likely ending in a t-shirt as it is so warm here today in Canmore
Pending snow, going for a 15 mile run outside this weekend or do some form of treadmill/crossfit to get those 15 miles in at the gym.
1 hour run today at lunch, two hours of karate tonight and then some dumbbell work before I go to bed.
Have a nice and easy 2.5 hour long run planned…
Saturday is brutal:
30 min on the swim bench
3 hours on the CompuTrainer with 20 min. TT effort in there to spice things up
30 min run, first 10 min. At 1/2 marathon pace.
Saturday long run 20 miles, don’t die. Training for Charlottesville Marathon in April.
Plan for tomorrow is a 1hr PROGRESSION INTERVAL RUN (on treadmill):
Warm-up for 10min at 8:00min/mi
20min interval starting at 7:30′s up to 6:15min/mi
5min recovery at 8:30min/mi
20min interval starting at 7:30′s up to 6:15min/mi
5min cool down at 8:30min/mi
It’s a hard one but for me it’s one that pays off BIG time!
Enjoy…
Yoeri
I’m still getting back into the swing of things after an extended illness, so an easy three-miler is what I have coming up next.
Need to get in some more speedwork for the upcoming 5K season. Planning a 6 x 800m for this afternoon, running each interval in right around 3 minutes, with a 200m recovery in between. The last two are bound to hurt, bad. Ouch.
One hour Z2 bike ride tonight..then track night tomorrow with 4×1600.
Tomorrow is a Brick, 60 minute ride followed by a short 20 minute run.
I’ll keep hitting TrainerRoad, next up is the Goethe. I’m planning on working some more high intensity training to increase my sprint.
During my workday, I’m doing Top of the Hour Pushups and Bottom of the Hour Squats, making 100 pushups and squats through the day, then going to swim for 60 minutes, or around 3000m.
I have a two runs planned this weekend: 5 miles on Sat / 7 miles on Sun.
A four hour ride through the hills in the triangle Brussels, Leuven & Wavre. (region of the “Brabantse Pijl” race)
This Saturday I have a 16 mile run at 9:00 min/mile pace in my training for the Pittsburgh Marathon.
At the SIlverstone half marathon on Sunday I’m aiming for a PB, so: run at moderate pace to half way, take stock of the aches and pains, see how I feel, then run the 2nd half at hard pace for a strong finish. Total distance of workout; 13.1 miles, plus a bit for running round other people
Marathon training long run. 15 miles at half marathon pace.
Today, 4 mile run, easy pace, in prep for a Marathon this Sunday.
I plan to lift weights most days and go for a single long run.
Sunday will be a long day, hitting all three sports.
Starting with a swim I’ll be doing a 1k warmup, with 10×100 IM on 2 min, and cooling down with 5×100 free on 2 min focusing on technique.
Then it’s off to a 35 mile ride with a buddy, doing his pace (he’s a new cyclist so I’m helping break him in.) This usually is a ride around 150 watts average for the ride with a total time of around 2 hours or so.
I’ll finish it off with a run off the bike of about 5k, hitting 8 min mile pace for the first 1.5 miles and the backing it off a bit for the last 1/2 of the run.
I’m training for a half marathon in late April. I have a 9-mile run planned this Saturday morning, starting at roughly the starting location of the race and will follow along 9 miles of the route. The plan is to maintain pace at or slightly below 9:00/mi. Simple, right?
Long run around downtown Miami while on vacation this weekend.
My workout, scheduled for Sunday:
Swim 1000 yds (200; 5×100, 4×50, 4×25) from the “Zero to 1650 in six weeks” article (thanks!)
Bike for 60 minutes
Run for 10-12 miles
4 Sets of Arnold Shoulder Presses
4 Sets of Lateral Raises
4 Sets of Front Raises
4 Sets Upright Rows
This should take 3 hours. I’m training for my first tri this year; want to make sure I can finish no matter what. Besides, I could use a break from work & part-time school!!!
Tomorrow’s hill workout:
3 mile warm up
5 x 3:00 min steep hill repeats at 5k-10k effort
2 mile cool down
Followed by circuit workout (1 min of each)
1) push ups
2) bicycle crunches
3) swiss ball glute drops
4) walking lunges with dumbells
5) skipping
6) back extensions
7) running arms with dumbells
8) high knee walks
9) dips
10) split squat jumps
Warmup:
400m jog, jumping jacks, high knees, butt kickers, arm circles (fwd, back, side, overhead), trunk twist, kicks
Squat: 5 @ 135 , 5 @ 155, 5 @ 175, 5, @ 195, 5 @ 205 lbs
Bench press: 5 @ 115 , 5 @ 125, 5 @ 135, 5, @ 145, 5 @ 155 lbs
Clean:5 @ 125 , 5 @ 135, 5 @ 145, 5, @ 155, 5 @ 165 lbs
Thursday: 5×1600 at 10k pace with 800m recovery at the track
Friday: 1 hour on the trainer using trainerroad Ericcson workout (4×8 minute Sweet Spot intervals)
Saturday: 45 minute pool swim, form workout.
Sunday: I have a New York Road Runners Team Race for my awesome team, Dashing Whippets. Team race is the Coogans 5K, but I’m training for a half marathon in mid-march so after the 5K (which will hopefully be at 6:10/mi pace) I plan on doing another 10 miles at my long run pace of 7:30/mile.
Hoping for the Wahoo KICKR splitsies deal!!!
Today I have planned a easy workout:
5 min warmup 6:30 min/km
30 min easy run 5:00 min/km
5 min cooldown 6:30 min/km
For me it’s a 6 mile trail run tomorrow…
1:10 Negative Split
Warm up and stay loose, gradually build into a steady zone two or conversational pace for 35 minutes. Then run the last 35 minutes pushing yourself to Zone 3 and 4. Its about the effort and learning to carry pace.
OH SWEET!!!
Sat: Run 10mi conversational pace
Post Run: Swim 4000yrds as follows:
- WU: 500easy, 3x100pull, 2x100kick
- MS: 2500 @5k race pace (1:35/100), descend last 500
- CD: 5×100 as (25easy, 50 @ 1:30/100, 25easy, 30″RI)
Should be a great Saturday of training… oh and that FR910xt would make counting laps a whole lot easier!
Saturday’s workout:
7AM Swim: 200m warmup. 600m drills. 1600m main set (16x100m). 200m cool down.
8:30 AM SPIN 90min with lots of cadence work.
10:00 AM (I think the weather is going to be nice) Go outside for an easy ride (30 miles?)
Inevitably, I’ll skip the brick run.
Friday on the spin bike for an hour…
5-10 min warm up
3-4 4 min segments with high resistance intervals
1-3 min segment with 3 10-15 sec sprint segments
5-10 min cool down
Simple intervals for me, 1200m fast, 600m recovery.
Plan is to run for one hour this weekend.
3-4 miles with my wife on the trail, then try to do 11-12 on the road without hating myself at the end.
For Saturday: Run ~15 miles at 8:00 min/mi pace
2 km backstroke swim
This Sunday, I am running 24 km as part of my training program for the Toronto Goodlife Marathon (May 5th).
I plan to run in the morning with no fuel…that’s no breakfast!
The idea is that I am making my body more efficient at using stored fats for fuel.
I think tonight I will ride for an hour or so while on the trainer.
Today, swim:
100 easy
2 x 50 side kicking drill,
4 x 25 balance drill
2 x 200 easy
1 x 150 steady
4 x 100 (25 fast / 75 easy)
200 easy
Track workout this weekend: 1000mx5 broken out as follows: 800m @ goal 5k pace followed by 200m sprint. Rest 2 minutes and repeat five times.
Run three loops (1.4 mi ea) of the trail on our property on Saturday. It’s a new trail and we’ve had a bunch of storm so it will also involve a lot of moving fallen trees and picking up sticks.
Swim 500m every 4 lane go faster. Than 4x (50m technic, 3x (50m slow, medium, fast)). No arms left
Tonight’s run workout:
Warmup: 30′ @Zone 1/2
Main set: 15′ @ Z3/10′ @Z1/2X5′(5′) @ Z4
Remainder/cool down: TO 1:30 @ Z1/2
Should be about 10+ miles altogether.
400 metres floats. Runingn 5 miles at 10k base pace with 400m efforts thrown in, 2 minutes between each.
Just run for fun, with no gadget. The no gadget will be harder than the run.
My next session
2 mile jog
10 x 90 second hill repeats at 5k pace with 60 second cooldown
3 miles at target Marathon pace
4hr bike on the St George 70.3 course including hill repeats on the 5 tough climbs with a 7 mile transition run, 2 of the miles @ pace.
Saturday Run: 8 Miles around the neighborhood, in preparation for an upcoming half marathon.
Next 3 traning sets:
Friday’s strength training: squat, benchpress, rows.
Saturday: MTB intervals
Sunday: MTB touring
Friday Run
12-15 min warmup
2 x 10:00 at 90% effort. 2:00 recovery jog in between
5-10 min cool down running home
just came back from a workout, 60k on the bike in temperatures around freezing. Easy tempo ride, laying a foundation for the season!
Eccentric Heel Drops, 3×15 Straight Leg, 3×15 Bent Leg. Twice a day.
My Achilles problem is really starting to get on my nerves now. I want to run.
Training for my first half in 2 and a half weeks!
my long run this week will be an 18K run with 3-4 pretty steep uphills I aim for 1:15 and I should be able to break that time! wish me luck!
22 miles with 2000+ vertical gain in preparation for Squaw Peak 50.
Today’s workout is Swim 1000m (100,75,50,25 x 4) and hop on the bike trainer for an hour. Bike workout is 10x2min @ 250 watts with an easy 1 min recovery 2 150 watts.
Flying tomorrow from London to Kuala Lumpur. 10k run tomorrrow morning around the city upon landing.
10km run plus a P90x workout
After a half marathon this past weekend, I only have a couple short, easy runs planned for the next several days. To name one, five miles with the pace determined by “feel.”
100 Minutes of Sprintervalls on the Bike: 3 Sets of 3 Short Sprints+ 5 minutes Power Zone 5.
Getting ready for my first half Ironman … Here is this week’s treadmill workout:
Warm up 2 miles. Then repeat 3x:
60 seconds at 10k pace at 1% (2:00 RI at 0%)
45 seconds at 10k pace at 2% (2:15 RI at 0%)
30 seconds at 10k pace at 3% (2:30 RI at 0%)
Cool down 5 to 10 minutes
Total mileage 6mi.
This evening I’ll do a “nice” session on the turbo trainer.
First a 20 minute warm-up, the 3 blocks of 10 minutes at 95% FTP, low cadence (60), with 10 minutes of rest in between. Finally 20 minutes of well deserved cooling down in zone 1/2.
Stretch
3 Sets of 10 pullups, 10 pushups, 20 situps, 20 body-weight squats
10 x 100m sprints (walking back to starting point to rest between)
1 mile run (easy pace – cooldown)
Stretch
I am recovering from a cold. And I need to get back on track, as I am preparing for the Madrid Marathon in late April.
So I am praying that the ice on the streets of Oslo are gone, so I can do a 25km run. That, of course, if the temps are above +3C. If not, it will be in an indoors stadium. I feel like a hamster there – it’s a 545m track. For a non-skier runner, it’s a life saver on winters. But I need to get my 25km run done, otherwise this marathon is going to be fun…ny! :S
Swimming
500 Warmup (inluding swim, kick, pull)
100s, starting in the 2:30, take away 5 second on each rep until I cannot make the sendoff time. Once I cannot make the sendoff time, add 5 seconds to the sendoff and do 3 more.
500 Cool down, focusing on form
I’m hoping to make it down to the 1:00
Plan for tomorrow is 12 mile run at 60 second slower than goal marathon pace (which will be 9:43).
I have a swim planned for tonight, a bike ride tomorrow, and a brick on Saturday (swim and run). Thankfully, Sunday is my off day!
I’m currently injured so won’t be able to run Barcelona Marathon in March. Instead I hope I’ll be able to start running again in 2 weeks and I’ll run a local trail running race (15k) instead.
80k bike-ride from my dorm room to my hometown!
I plan on doing a group trail run tonight to test out some minimal trail runners for the first time. It will be nice and easy but exciting!
As Many Reps as Possible:
2′ rowing (no reps counted)
2′ box jumps – 24″
2′ wall sit russian twists – w/25lb plate
2′ burpee broad jumps
2′ inchworm
Rest 2′
2′ rowing (no reps counted)
2′ KB Swings (Russian style) – 50lb
2′ tuck jumps
2′ fire hydrant with extension
2′ hollow rocks
Rest 2′
5′ AMRAP rowing for cals
I am just trying to get over a flu… so no major work outs planned. However if I am feeling up to it, there should be a 50 mile ride on either saturday or sunday… and some Tabata intervals 7x ( 20 100%, 10 second rest) on Tuesday.
Saturday’s run: 13 miles at Planned Marathon Pace
Saturday and Sunday, bike, 1.5-2hr aerobic base build, outdoor (finally)
Tues.-Fri, 30-60 min indoor fluid trainer or rollers
Avoid the Zombies while doin my run using the Zombie Run! App for my iPhone. Awesome app if you haven’t checked it out yet!
This weekend is a 3 hour trainer ride, working on Muscular Endurance while staying in Z2
Thanks you again for holding these give aways
Saturday’s workout on the bike:
1.5 – 2 hrs. endurance pace ride, with 4 10 x 5 min. blocks of tempo: in the first and third blocks of tempo, give a hard 10 sec. jump every other minute.
Run Workout
1 mile easy WU
4 x 1 mile @ threshold pace w/ 4 minute recoveries
1 mile easy CD
During mile repeats focus on good form with arms relaxed
CF:
21, 15, 9 reps for time of:
Thrusters, 85lbs
Pull-ups
Swim:
400m warm up
3 x 6 minutes on, 6 minutes off
200m cool down
Long Run on Saturday…14 miles…on a treadmill do to all the snow covering all my trails…
…I hate treadmills…
I’m getting ready for my first half-marathon in April but I’m not using any real training plan. In the comming days, I’m going to do these trainings:
* 45 minutes Easy run + 10 x 30s/1m intervals
* 5km contest
* Long Run – around 15km
Run: 2 mile warm-up, 10 x 2 minute – 1 minute hard effort and 1 minute moderate effort, 1 mile cool down.
Thursday 45min easy run followed by 45min swim laps.
Hey, since I’m having Rome Marathon on the 17th of March, on Sunday will be my last long run before Rome – 25k trying to hold a steady 4:45min/km
6 mile tempo run with 3 miles at 8:45, followed by some strength training.
6 mile run at lunch today, and 4000 yards in the pool tonight. Pool workout still TBD!
Interval run, followed up by buying a new bike!
1.5 hr endurance ride on the indoor trainer…it’s cold out!
Doing a brick on Sunday, 1000m swim followed by 30 miles on the trainer.
Tonights run. 5 miles with 6x2mins hard, 1 mins rest.
Today i´ll be doing a nigth street run. I´ll try to run at 7:30 PM for 1 hour 20 – 30 minutes in my neiborhood whitout pre establish route. Just running along 10 miles and get back home before 9 PM. Its fun!
2-3 hour Z2 ride
I’m in the midst of building my swimming up. Using a 0-1650yd plan. link to ruthkazez.com
Last day of week 4 tomorrow:
4 x 50 yards…rest for 4 breaths between 50s
600 yards…rest for 10 breaths
300 yards…rest for 8 breaths
4 x 100 yards…rest for 6 breaths between 100s
4 x 50 yards…rest for 4 breaths between 50s
Saturday morning workout: (A yoga sandwich)15 min Warm up yoga, a 2.5 hour bike ride followed by 20 min of flexibility yoga.
Because I am recovering from long injury then I don’t have anything specific. My aim is just to complete one hour running workout without any pain in my foot.
Its race day saturday – 24 miles, 12,000 feet climbing and descending ski mountaineering race.
Maybe a recovery skin/ski a day or two following.
Long 20 mile run in preparation for the Nashville Marathon.
WU: 1×200 RI: 15″ swim
WU: 1×150 RI: 15″ drill
WU: 1×100 RI: 15″ kick
WU: 1×50 RI: 15″ build
3×300 RI: 30″ strong (6:15 – 6:21) [2:05 - 2:07]
3×200 RI: 20″ strong (4:06 – 4:12) [2:03 - 2:06]
3×100 RI: 15″ strong (2:00 – 2:04)
Rest: 2′
1×800 paddles hard (16:56 – 17:12) [2:07 - 2:09]
SET2: 2×200 RI: 15″ drill of choice
WD: 1×100 easy
30 minute ride / Zone 3 followed by 30 minute run / zone 2
Tomorrow- pre-ride for Mellow Johnnies race this weekend out at Flat Creek Ranch here in Austin. 2 laps, 15 miles. Followed by race on Sunday.
I plan on downloading and getting my a$$ handed to me by the new Sufferfest video – “Blender”
After taking the week off following a half-marathon in the hot Florida February heat, I’ll be doing some strength training this coming Saturday, followed by a relaxing long run on Sunday.
3 hour trail run with hills… no distance in mind, just looking to build up time on the trail.
Try to go for a long run… I hate being slow and currently fat. Help!
New Sufferfest Video Blender will be conquered in next 7 days
training running today for 1hour because in the next sunday i will run a half- marathon in Portugal,.
Make it to and from work (Silver Spring to Bethesda) under 30 minutes (each way) for five days in a row on a loaded commuter bike!
Will be running Tuesday, moderate pace for about 45 minutes!! Just finished my 1st half marathon this past weekend and am taking a recovery break to give a minor injury rest, but will be back at it !! Can’t wait!
Tomorrow I have a 1 hour trainer ride followed by a 2 mile swim at the pool.
Saturday’s workout: 5.5 Mile Run at 8:00 pace with new Hoka’s, followed by 90 minute swim with two main sets 10 x 200 alternating free and IM and 3 x 700 swim, pull, paddles and fins.
Ride Alpe d’Huez two times in a row tonight on my Tacx Genius.
Two hard sessions of just under an hour at FTP.
Will be crying during the second
Saturday is a 10 mile long run, easy easy pace.
Interval and Long Runs for the Sao Paulo International Half Marathon on April!!!
I’m doing my first brick of the season tonight. Planning to bike on my trainer indoors (because the ground is still covered with snow) for 30-40 minutes and then throw on warm clothes and head out for a 3 mile run. Hoping I don’t die is covered in this workout.
I will use my shiny new garmin 910xt (that I hopefully win) to measure my SWOLF score to improve my swimming efficiency. I just took some tri-specific swim classes and want to complete a 140.6…and not die.
Easy Swimx2, Easy Runx2, Easy ridex2. You got it I’m in base 1.
Each workouts has both speed skills sets and aerobic endurance (Z1).
As I am currently experiencing some sort of being handicapped as my shoulder is messed up, I am wearing my left arm in a sling and can only do basic workouts in a bike stand. One-armed in that case. Sure looks funny and I will submit a picture if I get picked.
I begin training for my first ever Half Marathon this Sunday.
Sunday my training will be to Run 5 MIles in the AM (also the longest distance I have ever run at once) and then a sufferfest guided trainer session for an hour at night.
Let my new journey begin!
Run 13 km at a steady pace, avg HR around 145 ish. Preparing for half marathon in two months.
My husband left yesterday for a year long deployment in Afghanistan. Instead of counting days, weeks, or months…we are counting the miles. 10644 to be exact. Together we hope to move forward, through biking, running, walking & swimming 10644 miles, representing the physical distance that separates us. That’s 30 miles a day, 207 a week or 877 a month. We will be doing our desperate trainings but combining our totals and hopefully reach this goal!
massive challenge! but great way to deal with the distance! good luck with it!
As a new runner, who’s coming off a very sore foot, I plan on running a 5k this Saturday in under 32 minutes.
Looking forward to a 12 mile long run with friends at an easy pace this coming Sunday. They are tapering for a marathon and finally running short enough distances that I can join them again!
Swim 2200m at a steady aerobic pace
+
Bike 75 miles at endurance pace
+
Run 4 mile cooldown
Brick set either…
Bike 55′ Run 50′ Bike 45′
OR
Run 40′ Bike 60′ Run 25′
Sunday long run, last long run of my base period in preparation for Scafell Pike Marathon. 20 miles off road, with 5000 feet of elevation gain. After that training just get uglier :S
My first 10 mile trail run on Sunday!
Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds
4 mile run
Saturday 1K lake swim planned followed by a ride on the trainer
Sunday 2HR run
3 mile run and full-body cross-training. One set each of pull-ups, push-ups, sumo squats, calf raises, curls, triceps and shoulder presses.
I’m in a holding pattern until my 2 month old daughter gets into a regular sleep schedule.
I am training for an Ultramarathon in September
So my weekly training regime goes like this
Mon:Rest
Tuesday: Intervals
Wednesday:Rest
Thursday: 20km Run within 2hours
Friday:Rest
Sat: 20km run
Sun : Whack 30km+ walk/run
5km swim tomorrow and 10km race this coming Sunday
Insanity Pure Cardio – 20 minutes of Hell, non-stop HIIT.
Ride 40-50 miles Z2 and enjoy the sunshine
Swim 1500m tonight, a cycle 1 hour tomorrow, & a brick on Saturday (run & swim).
Looking forward to 25K in the Canadian snow this Sunday.
23 mile commute home from work – hopefully with a tailwind today!
2hrs bike, 1hr run w/intervals
Finishing up training for my first half marathon in two weeks…this Sunday will be my last long slow run of the whole 13 miles. Running through slush and snow in New England is starting to loose its appeal…I’m getting very anxious for spring to show up!
Saturday’s workout: 1h bike (trainer) + 0,5h run (treadmil).
I lead a track workout every Monday, with core work afterwards. Here is next Monday’s workout:
Dynamic stretch – ankles, knees, and hips
Warm Up – 1 lap easy pace
Drills – High knees, butt kicks, side shuffle, grapevine, backwards, pickups.
Part A: Run 400 meters at a pace that is 10 seconds faster than your 5k pace. So, if you run a 5k at 8 min/mile pace, then your 400 target pace for this workout will be 2 minutes – 10 seconds = 1 min, 50 seconds. Recovery 400 meter jog in between. Goal is to run between 6 to 12 of the 400s depending on your current level of fitness.
Part B: Tabata core work (20 second work periods and 10 second recover periods), with 8 sets for each exercise:
Exercises:
Squats
Bicycles
Lunges
Superman variations
Pushups
Power Flow Yoga tonight, then squeezing in 7 miles at some point during this weekend while on the road for business.
I am training for my first half-marathon. So this week I have to run 10 miles. This is the longest distance I have ever gone, so I’m excited to say the least.
My second tempo workout (ever) and of the season. 35 minutes, 10 minute warm up, 5 minute cool down and then 20 minutes of running about 7min/miles. Should be a very sweaty treadmill experience.
Nothing too exciting for me, Just simple running 5 miles at an 8 min pace for friday then running 10 mile at a 9:30 pace for sunday.
Sunday Indoor Tri Training:
Swim- 400 yd. warm up, 6*200 yd. (on the 2min), 200yd. cool down.
Bike- Spin Class (it’s tough)
Run- 10k (treadmill at 1% incline, boring)
1 hour core workout with 10 minute skip rope, 30 mins weights, 20 minus power hike.=
Sunday long run 180 min. This run should total between 18-22 miles, or 29-35 km. Paris Marathon training plan.
I am currently training for the worlds largest obstacle course. A 20mile Run with over 200 obstacles, split up into 20 Zones. One of those is the ‘World Records Zone’ which contains 150m of Monkey Bars! My training will be lots of hanging from bars for 45seconds, and then trying to do as many Wide Armed Pull Ups as possible after each 45second hang. It may also involve some cheeky trips to the local park, to play about on the Monkey Bars there.
Today’s workout;
10 minutes of stretching,
11 mile run z2
10 minutes steam
after my recent shoulder luxation running is out of the question
but
training in the gym is
so
- 30 min warm up on the spinning bike, without using the arms
- some exercises for the abs
- together with the Fysio some isolated excercises or the shoulder
- 30 min brisk walking on the treadmill to cool down
hopefully in a few weeks a can run en spin, and mtb and cycle again
Doing my first Sprint Triathlon this year so looking to do a second 5km run this week, hopefully in under 30mins (31:42 on Tuesday). Then into the 50m pool at the weekend to do as many lengths as I possibly can. I never considered swimming ‘Fun’, more of a prevent drowning thing…and I never planned to ever fall too far out of a boat
That’s changing for sure.
Starting some cross training for the (sprint) Tri season. Starting out by cycling for about 45 minutes in a loop. Then back home, change to running shoes and go out for a 5km run. Hopefully fairly fast…
Recovering from running injury, so the workout will be a light ‘brick’ session. Warmup on light resistance on bicycle trainer for an hour and explore a (new to me) local trail for a 10-15 mile trail run (depending on how the agitated leg feels).
Running speed work:
10 X 600M sprints
Wash, rinse, repeat.
Trainer ride, 2×20 tempo/ss ride!
I’m itching to get outside!
saturday: 2h hill run, in the second part 3×10 min uphill at AT, which is 150-155 hpm for me
Tonight’s run: Pyramid Hill Intervals.
Relatively easy:
2km warm-up then hard-intervals of 1min, 1:30, 2, 2:30, 3, 3:30, 4, 3:30, 3, 2:30, 2, 1:30, each with a 2 min easy in between. 2km cool-down. All hards uphill, all easys downhill.
These intervals I judge by form i.e. as hard as I can go while maintaining good running form.
I’m hoping to run 10 miles on Saturday to see if my hip injury is healed. Fingers crossed!
Run Workout
2.5k warm up
6 hill repeats. 400m long all out effort
2.5k cool down.
My workout this saturday will consist in a small warm-up of 3 * 400 meters followed by a 2 hour game of tennis. Hopefully I will win wich will make me even more happy and excited to the next step of the workout – 45 minutes of intense football game with my 4 year old son…:)…Believe me that this final part will be the most difficult to endure due to the numer of sprints, interval training and goals that I will suffer, because he always wins!!!!
Just trying to get my endurance back after having a broken collarbone. 5km run at morning while a 30minute ride at trainer during evening
I plan on running 12.5 miles with Greater Lowell Road Runners on the Boston marathon course.
Today’s swim workout will be warm up then 6-8 150′s on 2:30 interval followed by 4-6 50′s on 1:00 or less…depends on how the crew elects to swim them! We have structured flexibility! Thursday we do 150′s, Monday we do ladders and Friday is for lots of 50′s!
Running 30K on the weekend to prepare for a month of intense training
Today’s run – 4 miles at 8:00/mile pace with a few faster segments thrown in ~ 3/4 mile.
Swim 4K as:
600 wetsuit + 400 free fast (for me 6’30” pace)
600 paddles/pull + 400 free fast
600 kick w/fins + 400 free fast
600 (25 drill + 25 free) + 400 free fast
Cycling training session on the BKOOL trainer. A 50km Alpine session. Targets are Z2 and 200+ average power.
I’m doing the swim tomorrow that I blew off today! It’s from link to amazon.com and I know it’s E form 1
I like surprises.
Cycle up some hills
Sunday’s workout will include a 8 mile run at tempo followed by a 1 mile pool swim. Swim includes sets of 150 and 200m alternating free and breast. Swim goal to complete in under 30 min (including rest intervals).
Sweet, sweet hot yoga tomorrow night. 90 minutes of sweaty stretching to cap off my workout week.
Swim, main set of five lots of 400m every eight minutes. After a warmup, obviously!
Swim:
300 m WU
8×50 drill
8×50 build (10 sec rest)
1×400 Easy
16×25 all out (20 second rest)
8×50 pull
200 CD
ski the bumps at Magic on March 3rd…
Bike:
15 min w/u
2x [6 min at 110% watts, 4 min recovery]
14 min endurance interval – large gear, cadence at ~70
15 min c/d
Sunday Long Run 11 miles @ 6:30 min/km in preparation for DC’s half marathon in 2 weeks
Push ups…I use an Android app called Push Ups Pro and it works pretty well. It gives you a program of 5 sets of gradually increasing repetitions over a period of time with rest periods thrown in. It’s fun.
its currently ski season still!
so my current weekend workouts involve lots and lots and lots of lunges and single leg squats while telemark skiing down various ski resorts in New England with a few easy workouts during the week either riding on the trainer or running around boston.
Today’s swim workout will be warm up then 6-8 150′s on 2:30 interval followed by 4-6 50′s on 1:00 or less…depends on how the crew elects to swim them! We have structured flexibility!
Lunchtime run. 6k of sliding and slipping through slush and water covered ice.
12km over hills and mud as fast as I can ready for an event next Saturday.
5 x Summit Ave. hill run
at some point within the next week, ftp re-test, just have to pick when i want my day of pain to be.
Hi Ray! Thanks for helping me with all my Garmin products. Just purchased the 910 from clever training… you were a hugh help. It’s been great learning how analyzing my swim matrix and that’s what I’ve been using it for. Planning a trip to the Appalachian & Creeper trails this summer and sure could use the Fenix! Here’s to you my friend… keep the rubber side down!
I plan on riding in a ‘training race’ on Sunday, This also happens to be my first cycling road race ever.
4 mile run, 10k pace, trying to get back in running shape after taking about 3 months off. Just got lazy.
Getting used to my new TT bike which means easy going this week
On Sunday I will try to implement a 23K in 1:30 on Mountain Bike in the forest on icy single trail. Hopefully with a happier end than my friend last weekend who had pressed his ribs
On Sunday I will try to implement a 23K in 1:30 on Mountain Bike in the forest on icy single trail. Hopefully with a happier end than my friend last weekend who had pressed his ribs 
Gona be a fun be hard ride 
4 hour ride, 4000 ft climbing followed by a 30 min run.
Run 2 hours, without dying, for however far that takes me, at goal pace through downtown San Antonio.
Today I’m doing TrainerRoad’s “Olancha” workout: 4x9min sets of 15s on/15s off (150%/50% FTP) with 4m recoveries. Should (not) be fun!
8 mile run as every M-W-F, Swim every T-TH and long ride ~60-80 miles total during the weekend
For tomorrow’s run:
15′ WU
8×20″ Quick cadence “sprints”
15′ Z2
10′CD
Saturday: 15 km trail running at La Pila in Desierto de los Leones (State of Mexico, Mexico)
Next Tuesday’s workout will consist of a 15 minute warmup at mid Z2 wattage and then 5x5x5 at 112% of FTP or ~285 watts for me.
Sunday Long Run 11miles @ 6:30 min/km in preparation for DC’s half marathon in two weeks
My fun workout(s) for tomorrow:
Morning:
Swim 2km
Lunch time
Strength:
100 Pull ups
100 Push ups
100 Deadlifts (45lbs)
100 Squats
100 Elbow to knee
Evening
5 Mile run pace @8:45 a mile
As I said, FUN!!!
Barely can wait for a run in the mountain… oh wait I’ll watch tomorrow’s sunrise (and moonset) up in the mountain! #trail_running_up_in_the_backyard
Run three 10K, and then swim 1 mile after
I’m starting my training so I’m doing the slow HR method, so my goal is to bike 90 km this saturday and do not pass 151 BPM. Is going to be an interesting 6 hours ride, hahha
Next 7 days
Mon
morning swim @ pool – 400m wu, 400m kick, 1km freestyle, 200m cd
morning 50min run @ hr 140-154
evening coached run – various track intervals
Tue
morning bike (trainer) – spinervals hillicious
morning 50min run @ hr 140-154
evening coached run – various track intervals
Wed
morning swim @ pool – 400m wu, 400m kick, 1km freestyle, 400m kick, 400m cd
gym – various leg and lower back exercises.
evening easy run @ hr 120-130
Thur
morning swim @ pool – easy swim for distance 3k
morning 50min run @ hr 140-154
evening coached run – various track intervals
Fri
morning 35min run @ hr 140-154
gym – P90X ab ripper
Sat
morning coached run – various track intervals
morning bike (trainer) – spinervals muscle breakdown
Sun
easy run 25km @ upper hr 150.
eat the rest of the day
Stay standing during the entire Bachelor party this weekend and make it to yoga Sunday morning.
Try to get back into shape after having a broken collarbone. A 5km run in the morning and 30minutes ride trainer at evening
16k road race on sunday, so tomorrow 8k running and 40 minutes on the turbo trainer after
Ride 15.3 miles home from work then run 8 miles at marathon pace.
It’s a sprint tri weekend!
500m swim, 12 mile bike, 5k run, partially on the sand.
7 mile trail run around the FOB. One hill is 250 ft elevation/.25 miles, the other is 75ft/.25 miles. 7 Laps.
Sunday: 20 miler in prep for NJ Marathon on May 5.
Road bike hill climbing up a very steep hill repetitively to work on hill climbing skills and endurance.
This is just crazy Ray!!!!!
Ok, as I’m geting ready for my first HM this year, I’m looking forward to a 2k warm up + 16k at sub M pace + 2k cool down, next week.
Well, my training regime this week includes the ‘no other choice programme’ because i happen to have a make of car that no garage in my area will service I’ve got to drive 60 miles to drop it off at the only place that will do it. Once it’s been dropped off at 8am I’ll have to make my way home by bike, using roads that don’t involve 3 lanes and being picked up by the police, which could be interesting since I have no mapping on my bike computer (so i’d probably be looking at the Garmin 810!) and have never cycled in that part of the country before, might end up doing a few more than 60 miles then! Then, I have to cycle to work & back every day (no biggie, just 14 miles) for as long as it takes for them to fix my car (in week blocks since i’ll have to pick it up at a weekend) at which point i’m probably in for an extremely early start to get up there before noon! Great way to give poor motivation a kicking!
1 hour run today, HRZ 1-2. May try to sneak a McLarty C swim in after work.
After Hong Kong Marathon @3hr06 on Sunday, I start rest for 3 days and jogging in coming days.
Looking forward the next marathon….. Hope sub3……..
Long run of 16 miles at easy pace of 10:00 per mile. Scheduled for Saturday.
Wake up.
Stretch.
Drink beer.
Go to bed.
Repeat.
Tonight’s swim!
Warm Up:
100 Free
100 Back
200 Free
100 Back
100 Free
Pre set:
8 x 50 Drill (Single Arm Left, Single Arm Right, Ripple, Catch up – repeat)
8 x 50 kick
100 Easy
Main Set:
10 x 200 (Free, Pull, Pull + band, Pull + paddles, Free)x2
100 Easy
10 x 50 Sprint
Cool down:
100 Easy
100 IM
100 Back
100 Free
I’ve been taking it easy so this weekend I can do the “Three Peaks” route I’ve planned. Climbing Monument Peak, Mount Allison and Mission Peak in Fremont, CA
link to gmap-pedometer.com
My exercise plan for almost every single week day is:
1. Wake up at 4am
2, Run, bike, lift or any combination of those for at least one hour
3. Go home, shower and get ready for work before my kids wake up
4. Repeat the next weekday
Longer runs and bike rides happen on the weekends.
A surf session every two days.
Plus running: 3 miles today and on saturday.
Indoor Cycle: Mixed 2 – Force and Power 2
Total Time: 92 mins
Warm Up – 15:00
4:00
Pedal Easy
5:00
Alternate 0:30 seated and 0:30 standing
6:00
Seated, alternate 80% of work in right leg for 1:00 then left for 1:00
Main Work – 60
Set 1 – Power – Power Jams – (15 mins)
6 x 0:20 Z5 / RPE 20 / CP1
From a dead stop, with a HUGE gear, stay in saddle, get it going and pedal as fast as possible with the large gear. (2:10 RI)
4:00 Pedal Easy
Set 2 – Force – Long Hill – (24 mins)
2 x 10:00 Z4 / RPE 15-16 / CP30
70 rpm, large gear, hitting Z4, focus on push/pull, full stroke. (4:00 RI)
4:00 Pedal Easy
Set 3 – Power – Power Jams – (15 mins)
6 x 0:20 Z5 / RPE 20 / CP1
From a dead stop, with a HUGE gear, stay in saddle, get it going and pedal as fast as possible with the large gear. (2:10 RI)
4:00 Pedal Easy
Set 4 – Force – Long Hill – (10 mins)
1 x 10:00 Z4 / RPE 15-16 / CP30
70 rpm, large gear, hitting Z4, focus on push/pull, full stroke.
Cool Down – 5:00
5:00 at 80 rpm
As I am only 5 weeks postpartum, I am only allowed to do easy workouts for now. (womp, womp) Another 30 minutes on the elliptical for me and then some upper body strength training. Can’t wait to dive back into tri training soon!
Sunday – Bike 50k through the mountains of SW VA as prep for Mountains of Misery. Z2 effort, try not to freeze in the cold.
pool
warm up 5 minutes
3 x 100 sets with 60 sec rest between, 1st one medium, then faster 2nd, then faster for 3rd.
2 x 400 sets with 90 sec rest between, (medium first, faster 2nd)
2 x 100 (fastest first, medium 2nd)
5 minutes cool down with miscellaneous drills
This weekend I have a 1:30 bike with 5×5 min @ftp, 5 min rest.
***brick Workout**
100 mile trainer ride followed by EZ 2 mile run
Usual swimming workout:
300m warm up
200m sprint
500m with buoy
500 sprint
500 with buoy
Run15km within 1hr30mins, followed by swimming session(pool running)
Bike trainer: 10:00w/u, 6x- (7:00LT+2:00easy+1:00sprint+2:00easy) 10:00c/d
Training for a 10k, so trying this: run 300 meters at mile pace, 600 meters at vVO2 max or 3K pace and 1600 meters at 10K pace. Take no recovery between the components of the compound set. Repeat that 3 more times for a total of 4 compound sets.
10K race taping training…
2×1000/500 r=45/1’30
1000m @ 10k race pace + 6″
500m @ 10k race pace
Swim workout
200m warmup
10x50m technique
100m easy
8x 200m (100m crawl + 50m paddles + 50m paddles)
(Breaks: 30” betw. 100 and 50, 10s betw. paddles, 1min betw interval)
200m cooldown
Saturday: 16 or so miles of [18 min run (easy pace)+ 2 min walk]
I’ll be doing my final long run for my half marathon in 2-and-a-bit weeks. 15 miles with the last 3 at HM pace. Should be fun!
returning from illness to test the legs out in a 18.5 mile hilly TT up the Candover Valley in Hampshire on Saturday….interested to compare with my performance on the same TT last year.
I’m following a Trainerroad plan which has a scheduled 2 hour bike ride on Saturday and a 2.5 hour bike ride on Sunday. Then go to the gym to swim and run.
Back and Biceps
*Wide Grip Lat Pull-downs: 3×12 @ 60 lbs on 60 seconds rest
*One Arm DB Rows 3×12 @ 25 lbs on 60 seconds rest
*Seated Cable Rows 3×12 @ 60 lbs on 60 seconds rest
*Underhand cable pull downs 3×12 @ 60 lbs on 60 seconds rest
*Alternating DB Bicep curls 3×12 @17.5 lbs on 60 seconds rest
*BB Preacher Curls 3×12 @ 25 lbs on 60 seconds rest
*Cable/rope hammer curls 3×12 @20 lbs on 60 seconds rest
And if time permits, easy 5K run.
Great contest!
Swim workouts tomorrow are coach determined, but I’m going to try to get the 2 hour run I had planned for last weekend done this weekend.
First 40 min easy, middle 40 tempo, last 40 easy.
This weeken is one of the last in the huntingseason here, so my training will be walking up and down mountainsides from 10 to 700meters above sea level. And i always have a backpack filled with 7kg extra weight, just for exercise:)
Today’s workout:
Eat Lunch
Drive to Pool
Swim 1500M Steady State
3X500M 1 min rest.
Run 3.5 at easy pace
Back to work!
Bike as many km as I want/can in the course of 7 days, with Los Andes mountain range in the background. (going to Mendoza, Argentina for my vacations!)
I’m getting back into running so Sunday ill do a 5K fun run.
Today: rest
For the next 7 days:
Sat. to Fri:: 1 hours power fitness with 2hr spinning
Mon, Wed, Fri: 2hr volleyball training.
Ride 30, last 10 min sprint race pace, then run 20 off the bike, first 10 sprint race pace. Fun.
Headed into the gym tomorrow for a weight training and interval workouts. If the weather’s nice enough on Saturday I’ll hopefully add an easy spring bike ride.
Run tempo workout
2 mile warm up
4 miles at Tempo pace
2 mile warm down
looking to do my final long run of 20+ miles before the Los Angeles Marathon on March 17. I’ve been sick the past couple of weeks, so i’ve missed a few long runs. im just looking to survive at this point!
Get on a cross-country ski track
Ski, trying to maintain steady pace even through uphills (=interval training for free)
Continue for 2 hours
Being in a world of pain on my turbo for the next week or so!
Hill repeats for two hours friday night
1:05 run meant to be on track
10:00 WU to 75% HR
6X :20 sec run up w:40 sec recovery jog
3x 2400m @80%-85% w/ 400m recovery jog in between
Cool down to under 50% be sure to cool down for more than 10:00 mins
Making the transition to cycling, onto my second workout of 10 miles on Saturday!
wu 10min
run 30min Z2
cd 10min
Gradual ramp up on the treadmill over 2 miles to tempo pace, then 20 minutes at that pace.
Get back into running and hiking to achieve my goal to loose weight and get healthier.
Currently living (working) by the sea. So windy almost every day.
Wind based intervals: On a 10km loop on the coast, after 10km WU the 5km upwind serve as interval and the 5km downwind as recovery. The trick is to maintain the same speed all the time.
This goes for 70km, so it works as a medium ride, without hitting the hills.
100 yard sprint at 10.0 on treadmill followed by 15 kettle bell squats with 38lb kettle bell, for one mile or 16 rounds.
Swim workout, 7 x 400m @threshold pace + 7 sec to threshold pace.
I’ve just recovered from a month of flu, but tomorrow I’m going to go and do a nice easy 2km swim. Can’t wait to get the blood pumping again.
Saturday
Run 8km at 6:20min/km pace and 5km at 5:45min/km pace
Plantar fasciits.finally is finally pain free! I am planning my training for submitting Mt. Whitney in Southern CA. Training starts this week. Backpack filled with 20 lbs., hole 5.5 miles each day with a 10 % gain weekly. Permit is for July, pending lottery acceptance. Wish me luck!
After a good 15 minutes warm up, do a 5 minutes all out and then 4 series of sprints from slow speed up to 20 seconds each with an interval of 40-45 seconds between each one.
Supposed to help improving my “kick” when racing, a big supposed cause Im ever too slow!
Running:
E Pace 30min
HM Pace 2 x 12min w/2min rests
E Pace 25 min
M Pace Remainder of time to 1hr:50min
Bike workout (indoor trainer)
WU: 10 mins
Technique set: 4 x 5 mins
1min Heavy singles (each leg)
2min Light High cadence (130+ rpm)
1min rest
Work set: 10x 1m
40secs moderate pace
10secs heavy low cadence
10secs JUMP sprint
10 mins warm down
Cycle Workout:
45 minutes on home trainer at a cadence of around 80 rpm on Friday. Objective is to keep my legs fresh/warmed up as part of taper for Semi Marathon de Paris, Sunday AM. Ran 5k this morning at race pace, so trainer will complete my taper.
Bike: 80 minutes as 15 min ez spin warmup, 7x(6 minutes at 200 watts, 1 min ez, 1 min at 250 watts, 1 min ez)
Run: 40 minute run off the bike as 10 minutes at 7:10 pace, 10 minutes at 7:05 pace,10 minutes at 7:00 pace, 10 minutes at 6:55 pace
Collapse
-15 minute warm up on cycleops trainer
-30 minutes of intervals
-15 minutes of cool down.
Then some ab work and stretching
3,5h long bike ride with mountain bike in freezing Helsinki weather. Forecast says it’ll be -12C…
Back from injury,
tomorrow at lunch time : running 45mins without any pain, will be paradise !!!
Kickboxing and kettlebells.
Saturday: 50 minutes temp run. Nothing exciting.
Thanks
My next work out will be a PT test. So, as many push ups as I can do in 1 min. Rest 3 min. Then, as many sit ups as I can do in 1 min. Rest 3-5 min. Run 1.5 miles as fast as I can.
One month until my club TT season starts, so it’s this wekend I’ve planned to test myself on the Tacx Fortius to see if my numbers are up from last year. The test goes:
Warm up 10 minutes – HR must reach threshold/race pace
1 Set
100 rpm
Duration of each intense effort = 1 min 30 secs
Duration of active recovery between sets 1.30 secs
10 Reps
Warm down 5 minutes – HR should be around 100 bpm
Eight mile run at half marathon race pace this Saturday. Preparing for the Moab half marathon on March 16th.
BIKE 1:10
warm up
15:00 gearing pyramid
3:00@60%;5:00@65-70%;7:00@70-75%
Main Set
4 x(9:00/3.1m/5k) @ 75% w/2:00 recovery @ 60-70%
Cool Down
continue spin, gradually bringing HR back under 60%
RUN 40:00
continuous controlled tempo run, holding HR below 75% the entire time. Stride rate should be quickened slightly, but keep HR in aerobic range(under 75%) for entire run
Spinervals training in the basement tonight via my TP account, followed by 20 miles on the road on Saturday morning with my riding buddy!
Aiming to get in a 15-16 mile long run this weekend. Goal is to BQ this year, but I haven’t picked a target race yet.
Simple 1:30h run with many hills and sandy trails. Hopefully would add up to 15KM.
HM on Sunday – Rest day today
Tomorrow’s workout is:
1) Make sure to wake up
2) Get to basement
3) Turn on laptop
4) Find Netflix
5) Start latest episode of Breaking Bad
6) Get on bike
7) Pedal until show ends
8) Shut things down, wake up kids and get to work.
(Note how the easy stuff in all in one step. The challenging part is getting everything done in order to work out.)
Thanks!
Cyclo-core indoor trainer session. 30 minute H.I.T. (High Intensity) Leg Ripper. This is a follow along video in Zone 4/Zone 5 Builder
Next Tuesday I am back on the track after recovering from a half marathon this week.
3mi warm up @ 7:30/mi
3x1mi @ 5:40/mi with 400m jogging recoveries
1mi cool down @ 8:00/mi
swim 2500y
250yard warmup
10×100 on 1:45 interval
50-100-150-200-150-100-50 up-down pyramid, cruise pace until last 50 which you go all out. 20-30 seconds rest between each.
5×50 on 1:00 interval, your choice of stroke down (anything other than freestyle), freestyle back at a good clip.
easy 200yard cooldown
coming back off back and spine issues hoping to get back on the bike a nice cruising ride this weekend after a week of midterms would be a nice break.
Easy 1mile warmup, then 6 miles on the trail, easy 1 mile cool down.
2 x Deadlift for 10 rounds
My next work out will be a PT test. So, as many push ups as I can do in 1 min. Rest 3 min. Then, as many sit ups as I can do in 1 min. Rest 3-5 min. Run 1.5 miles as fast as I can.
3 hours riding in Z2 next sunday go up to Z3 on hills.
Run HM in reverse (backwards) so that my wife finally has Garmin or Suunto on her own!
Warmup 1km
Intervall 1km 3:50 to 4:30 min/km
Recovery 3min 6:00 to 6:45 min/km
repeat Intervall/Recovery 5 times
Cooldown 1km
mountain bike race on March 2, haven’t raced mountain bike in over 12 years, got caught up running marathons and racing triathlons
Mellow Johnny’s Classic
Ride 75 miles this Saturday. Ironman Texas here I come!!
I will be so original…
run 1 hour at hard pace and don’t die
20min FTP-test with PowerTap and Trainerroad
Easy 30 minute run, trying to get my knees back to 100%.
My workout for Sunday will be a marathon pace run of 25-30km. The last long one before the Barcelona Marathon
The best workout ever 21X800 @6:20-6:30 pace and then 200m recovery……….YIPPEEEE!!!!
Long weekend trainer ride (for a few more weeks until it warms up):
On Trainer Road, Sufferfest Video “Hell Hath No Fury” (75mins, 114TSS), then 30 mins between 80% and 90% of FTP while listening to Mumford and Sons, riding with the tempo of the music.
Been doing this every weekend for two months, killer workout, 105 minutes, approx. 150TSS.
45 minute swim
4×100 WU, 15×100 at CSS pace with 10sec recovery, 4×100 CD.
Just a hour on my roadrace bike. Hope to be alble to ride above 31km/hr.
I’ll be doing a 90 minute run this Sunday. Hoping for 10.5 miles.
Planning a 24-mile long run on Saturday!
tonight:
500 warm up
30 * 100 free, descending pace @ 1:30
500 cool down pull
90min run Sat morning followed by 2hr Bike. 70min recovery run Sunday and 90min indoor trainer session. Maybe throw in a swim
I´m preparing for a 90km long nordic skiing event here in Sweden. Therefore I am going for a HIIT interval session on the traidmill. 10min warmup. Then 30sec on about 17km/h. Then relax 1-1,30min. Repeat five or more times!
Run slow HR<140 60mins.
3×750 m pool swim
100 m breast stroke rest between sets
No full stop during workout.
Getting back into training after being hit by a car last November….a very simple walk/run program will begin this weekend…
WU – 5 min brisk walk
Run – 2 minutes
walk – 2 minutes
Repeat x4
CD – 5 min brisk walk
Hope that everything works out and am able to complete the workout!
I’m going to do Yasso 800′s on the treadmill today!
Doing a 5k at pace tonight with a few speed bursts thrown in. Not to exciting I know. Looking forward to the Blender from Sufferfest over the weekend! Yeah!
WU
10 min 7/10
2 min recovery
2 min 9/10
2 min recovery
8 min 7/10
2 min recovery
4 min 8/10
2 min recovery
6 min 7/10
4 min recovery
6×40 9/10
Cycling on the trainer (Tabata Intervals):
10 minute warm-up
8x 20 second sprint w/ 10 second passive rest
10 minute cool-down
Change clothing
4 mile run kept under control – 7 minute pace
10k classic ski at med-hard pace, followed by an easy second 10k
Hello!
So … For Sunday my workout is:
Cicle 3 hours.
15′ cadence 90-100rpm at sport zone 1
90′ cadence 70-80rpm at sport zone 3
30′ cadence 80-90rpm at sport zone 4
45′ cadence 90-100rpm at sport zone 1
That’s it
Actually ride outside in NE Ohio on Sunday!
Recovery week after racing a 1/2 this last weekend. 6 miles at Marathon Pace +1:30 to +2:00 (9:10 to 9:40), no faster.
Run 2 hours at hard pace and don’t die
Today I’m doing a 10.5Km run at 5:30min/Km.
Yesterday was my birthday, a new watch could be a nice present
Tonight on the ergometer:
11′ warm up (3,2,1,2,3′ – 1/2, 3/4, full pressure). 2 x 11′ pyramid (24,26,28) most meters possible
Finally back running what I would call long-ish distances. So with that in mind….
Sundays LSD will be my first go running double figures in a long time.
Aim is 10 miles
The worst kind of workout…..run lactate threshold test!!!! AHHHHHH!
Goal: This is a run lactate threshold test. Performed accurately, we will determine your current lactate threshold & training paces.
Pre Workout: To gather accurate results, you must go into this test both mentally & physically ready. If personal stress is high, nutrition is poor or energy is low, do not perform this test.
Data To Be Collected:
1 – Weight (naked, pre-test)
2 – Average HR
3 – Max HR
4 – Recovery HR
5 – Distance
6 – Pace per mile
7 – Download Garmin post-test (if applicable)
Location: Do this on a flat course, track or treadmill. If outdoors, be sure that wind is not excessive & temperature/humidity is low. If indoors, treadmill should be set at a 1% incline & done with a fan nearby. Failure to meet these conditions will lead to inaccurate test results.
Warm Up:
Walk 5 minutes.
Run 10 minutes very easy.
Run 5 – 10 minutes building pace to a steady sweat
Do 5 x :20 accelerations, :40 easy pace
Test:
Reset your data devices.
Run the next 20 minutes as hard as you can sustain. Do not blow yourself in the first 10 minutes – pace it. If mile splits differ more than 20 seconds per mile, test will be inaccurate, discarded & scheduled again.
At the 20 minute mark, stop & note your “final HR”. Then watch your HR as it drops over the next minute. DO NOT MOVE. Record that final HR as well as the HR at the end of the one minute recovery.
Cool Down:
Up to 10 minute very easy run
A swim at lunch then a 1hr indoor spin with my Tri club.
Swim:
300 warm up
6×50 (25 drill, 25 swim)
2×50 kick
4×100 R=10sec
100 cool down
Going to hop on the bicycle tomorrow and do 20 miles on a circuit course as I’ve been trying to rebuild my stamina and endurance. Then I’ll spend Sunday Afternoon working my core on a sailboat.
Just in my 2nd week of training for a HIM in June: today I will swim 1250 yds before lunch, and tonight I will do 90 min intervals indoors in the bike. It’s still cold/icy in Minnesota!
1+2.+1+2+1 tempo run. +2@6:30 pace
Last hard workout before truly tapering – 2 mi WU, 6 mi at threshold pace, 2 mi CD
My next run will be a nine mile recovery type run with the first 4 at a slow pace, picking up over the next 5 to race pace for the last … not very interesting, but coming of the back of a 16 min PB marathon I am happy with that!
To ride at least three hours on my new fat bike before the snow melts.
Plus, strength training of one leg exercise, one upper body exercise, one core exercise and one additional exercise from one of the previous categories. At least three sets of six reps.
15 mile taper run on 3/2 to finalize preps for the LA marathon 3/17. 1500′-2500′-1500′ elevation run. 7.5 miles up, 7.5 miles down.
planning an 8 miler 10-15 seconds faster per mile than goal half marathon race pace
Saturday hammerfest followed by Sunday recovery ride.
Quick and dirty bike…
15 mins warm
then do 10×30 sec hard seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries.
cool down
WU
10 min 7/10
2 min recovery
2 min 9/10
2 min recovery
8 min 7/10
2 min recovery
4 min 8/10
2 min recovery
6 min 7/10
4 min recovery
6x 40 sec 9/10
20 sec recovery
2 min recovery
6x 30 sec 9/10
30 sec recovery
2 min recovery
6x 20 sec 10/10
40 sec 2/10
4 min recovery
4 min 7.5/10
1 min recovery
4 min 7.5/10
1 min recovery
4 min 7.5/10
CD and PUKE
Sunday morning workout:
2:30h trailrunning with min.1000m altitude. and I want to try to do 100m of negative elevation in one minute! Could be interesting! (:
Raise LT
Race Specific
45
WU: 7′ wu. At 7′ add in a 30″ acceleration every 90″ (this is 30″ fast, 1′ recovery). You should be 13′ into the run by now.
MS: Main set is 3 x 5 minutes at LT;
#1 should have you ending your 5 minutes at just about mid-Zone 3.
#2 should see you finishing right at Zone 4a.
#3 should have you finishing right at Z5.
Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
CD: After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes.
Today I will: 8 mile cycle to/from work, 3 mile run easy, 20 min core.
I’m getting over a sinus infection so I’m going to run an easy, flat 9 miles sometime Saturday. I might run a little today too, just for fun.
Saturday: first-ever 20 miler. Looking forward to it!
Go to spin class and incorporate 5 muscle endurance intervals into the class. Do a recovery ride after the kids go to bed tonight.
Saturday running 10K, then rowing 10K on my concept2 indoor rower.
Aiming for 40 minutes each piece.
Cycling:
3 x 2hr ride from today to Sunday on a really low intensity.
Running:
Try to survive more than 20′ running tomorrow
I have decided to create new training habits from next week. I will alternately swim and run every morning before work. I expect that the swimming workouts becomes hard training, and the run will be easy training.
An hour of cycling indoors, using TrainerRoad. Training session is named “Cardinal”.
Stair intervals. Go up and down the stairs as many times as I can after work. Building at work is 12 stories so I get completely wiped out going two steps at a time going up as fast as I can and going down counts as the rest stage.
I have a 3-mile run included in my PFT this Saturday.
Training for a hike up mount Whitney. 25 lb. pack. Starting at 6 miles per day, adding 10% each week. As fitness increases, I will need to scout out hiigher elevations in central and north PA.
I plan to setup the bike trainer and ride for 60 minutes.
Kill my speed session tonight and do a 13m this week end!
Some pool swimming and maybe a long run in the snow! I just hope the weather is good!
After a major PR at the Philly Marathon, I’ve been running very little since. My next workout will be to simply build back strength and endurance so I can race a half marathon in May.
Today I’ll be doing 5 minute running intervals for as long as my girlfriend can stand it!
As I’m recovering from a torn hamstring, I’ll be doing some low-impact workout tomorrow morning. 40 minutes on the elliptical, along with my PT circuit: leg lifts, hip flexor stretches, clamshell leg lifts, ab circuit, hip flexor strengthening circuit.
Today:
35 minutes in the pool at the local YMCA ( perk of getting an hour lunch break )
TRX Suspension training ( maybe 15-20 minutes )
5k run local to my office ( if the rain stops in CT )
My next workout is a HIIT on the elliptical trainer. I’ll be wearing the Powercal so i can have a few ballpark wattage figures.
I have (had) planned for a fabulous 90 minute run in the most beautiful countryside near the sea in neighboring Sweden. Unfortunately, it is now not going to happen, unless the wife will push me around in a wheelchair. All because in a stroke of unfathomable misfortune I went and fell on an icy patch deep in the forest 4 days ago and broke my right ankle. On both sides. Now have 9 screws to fix it, and the only exercise I will get for a while will be on crutches.
Better luck next winter, eh.
Recovering from a nasty flu, I am trying to run 5K again this weekend.
25 mile LSR paced trail run from Arundel (Railway station) back to Brighton, UK. With map & compass, unfamiliar territory, learning to navigate!
Run 10 miles at a steady 7min/mile pace.
Think this Sunday will be a nice 10k through Stanley Park in Vancouver.
The weatherforecast finally predicts sunshine and a temperature over zero degres celcius.
Tomorrow after work, 32km on roadbike, hard on hills.
Track workout:
3min walking
7min easy jog
5 x 1miles trying to make every mile the same in terms of pacing and split time. Break between miles should be about a third of the time it took you to run the mile. So if you ran a mile in 8min, then take about 2min30sec break between each mile.
10min CD easy jog
On Saturday: bike 120km, on Sunday: a (inter)club race of 70mins + 1 round. And the remaining days, I’ll bike to work, 60km per day.
Tonights workout:
25 mile bike @ avg 90 rpm cadence
8 mile run @ Marathon pace (8:30)
Run real FAST
1h 50′ long run on saturday preparing for the Asics Rio de Janeiro 21k, which is one month ahead. Rgds, Sergio, Brazil.
Hill repeats on the bike. I’ll try to do 8-10 on a hill that takes 4-5 minutes to go up.
Get on your Trek Madone and use your iBike iDash with Power (which I hate) in conjunction with your CycleOps SuperMagneto Pro trainer and your Garmin ANT+ USB stick to use TrainerRoad to watch SufferFest or Spinervals (and then Top Gear and maybe a little Walking Dead). No joke. You know how they talk about the Unifying Theory of Physics? I need a Unifying Theory of Gear like no other. Today is 2 hrs at 70% of my 310 FTP (don’t worry, I’m 86 kilos). Have fun!
12 miles with 6 x 1000 meter intervals at 5k pace.
I am planning a swim workout for tomorrow:
I need to learn how to put my workouts in proper swim workout lingo!
300 yd warmup pace
200 yd free, back, breast, free
300 yd free, quick pace
200 yd free, back, breast, free
300 yd free, quick pace
200 yd free, back, breast, free cool-down pace
1,500 yds Total
** You can tell I’m not a swimmer
12 mile run this weekend. Getting ready for CB 10 miler in early April!
Tuesday: last bit of speed work before my half.
Warm-up
3x half-mile @ 6.50min/mile / 90-second rest
Cool-down
Oh let’s see… I have my FTP testing! Yikes! After a 3+ month vacation due to an injury I really don’t want to see how badly my power dropped!
Coming up this Sunday: 1:15 bike ride followed by 8×400 at 5k pace with 400 easy between each.
I’m doing an easy 7-8 mile run today (which is rather boring, yes), so here’s my tempo run for next Tuesday:
- warmup 1-2 miles
- 3 miles tempo (8 minute/mile for me)
- cooldown 1-2 miles
I’m training for the LA marathon and currently in taper mode; just 17 days to go!
Strength: Push-Pull Pairs
Chin-ups-Shoulder Press
Lat Pull down-Incline BB
Seated Row-Flat BB
Bent Row-Decline BB
Upright Row-Bench dips
Aerobic: Bike ride 25 miles
This evening after work I’ll be going out on my new Forme Axe Edge Sport … link to formebikes.co.uk … it will almost be too mjucbh like fun to call it a work out.
Saturday is the local rowing head race – so I’ll be out in a coxed 8 to do 16 minutes of hell on the river
Half-marathon on Sunday, goal is around 1:30:00
Tomorow morning. 6am
1h20 run
First 45 min easy then 2x10min at 90% max hr.
30 minute pool swim in the a.m.; deadlift, press, row, abs and a 20 min easy jog in the pm.
Track workout for the first week of marathon training:
1 mile warm up
4 x 800 progression by 15 seconds, 2 min jog in b/w
1 mile cool down
Bike AE Intervals:
:15 min W/U
:07 sec MAX effort (>900W) :53 sec recovery
X20
:10 C/D easy spin
Sounds easy doesn’t it? Just 7 second efforts, right?
Try it.
Sufferfest….”The Blender”……1 hour and 40 mins of pain.
Since I spent most of the winter caring for my pregnant wife, doing baby-prep, and working OT, I’m trying to rebuild my base. 1.5-2 hrs on the trainer while the wife naps/nests.
Two hours of Computrainer fun on Saturday!
WU
Easy 10 km Run.
Mostly flat, 1 small Hill
My favorite workout of the week is always my pyramid tempo run. I warm up at a slow comfortable recovery pace for 15 minutes and then perform the following:
mile 1 @ 7:00min pace
2min recovery jog
mile 2 @ 6:45 min pace
2min recovery jog
mile 3 @ 6:30min pace
2min recovery jog
mile 4 @ 6:15min pace
2min recovery jog
mile 5 @ 6:30min pace
2min recovery jog
mile 6 @ 6:45min pace
2min recovery jog
*End with a 15 minute recovery jog*
Just a simple long slow run for me on sunday as i’m coming back into running any sort of distance after a period of niggling injuries.
10 miles @ 9min/mile or less is the aim.
60 minute run at zone 1-3. 5 minute walk warmup. After 15 minute run warmup at zone 1, do the following intervals:
8 x 90 seconds at 5K race pace with 90 seconds easy jog recovery.
5 minutes easy jog recovery.
Then, 6 minutes at 5K race pace.
Run remainder at high zone 2. Focus on smooth form and high cadence and try to reduce heart rate through running efficiency and deep belly breathing.
Walk 5 minutes to cooldown.
50 crunches and one 60 second plank.
Coming from a lumbar spine syndrome, I’d like to do my first road bike ride this year in south Germany as the weather will get warmer and snow will disappear. Will be 2 hours with optimum (not too high) heart rate after the long winter.
Endurance Run
WU: 10min Easy Z1
MS: 30min Steady effort Z2/3
WD: 5min Easy to finish
Trying to work on my speed these weeks, so very simple: Once a week, 800meters at my 10kms race pace. Today was 7x800m, I will go up to 10x800m.
Cheers!
15 mile road bike ride, followed by a 2 mile run.
Tomorrow I will do a session of indoor cycling at the local gym, seeing how it is still cold outside. Looking forward to the spring!
il try to start by swimming 2 km after twisting my ankle really bad at trampoline training.
link to fbcdn-sphotos-e-a.akamaihd.net
link to fbcdn-sphotos-h-a.akamaihd.net
your blogfan from Estonia
Running workout (treadmill) for tonight includes a: 15min warm up, 30mins at a 90% HRM, then 15min warm down. Weekend plans may include XC skiing, but if it’s too warm in Calgary I may opt for a bike ride.
TrainerRoad.com starting back into training… next up is the 8-min test!
Saturday sparring sessions @ Tae Kwon Do followed by a 2.5 hour winter base ride. Since I’m getting older, it’s easier for me to receive my beatings first and to use the long ride to mentally and physically recover.
I have registered for a few 5k obstacle runs this summer. In an attempt to increase my speed and stamina I have began interval training. Here is my next session:
Warm up:
10 minute Jog @ 7.8 MPH
interval 1
1 minute Run @ 9.0 mph
2 minute jog @7.8mph
interval 2
1minute Run @ 9.0mph
2minute Jog @7.8mph
interval 3
1 minute run @9.0mph
2 minute jog @7.8 mph
interval 4
1 minute run @9.0mph
2 minute jog @7.8mph
I do this twice, skipping the warmup the second time. I started this 2 weeks ago and have already seen a difference in my speed and stamina on 3.5 mile runs. I am rather new to running, so if anyone has a suggestion on what to change I will happily take them.
Training in Miami Beach board walk route for a 5K Race this coming sunday and also Running a Half marathon in 10 days (State Farm 13.1 Miami beach half marathon) Besides my regular day job taking photographs.
Whenever you need a photographer here in Miami. Let me know I’m game!
Best,
Andres Hernandez
10km run on Saturday with 6km/min pace, 5.5km hike to 823m a.s.l on Sunday
Just to get out and do 3 runs all 10K+
simples
rob
warm up
5min @FTP on the trainer
openers
20 min all out FTP test
done
Saturday – 60 mile bike ride in the AM and an afternoon 30 min. pool sesh.
trainer road ride, a very dark place sunday
I plan on hitting the pool 3 times next week to bump up my new tri training. Hoping for 1000 meters a day.
There is a gnarly dirt road Cat 4 climb by my house. The croad is filled ruts from water runoff and the times the gravel is almost like sand.
My training is to keep riding that hill until I can make it with out needing to rest.
link to app.strava.com
Run for 4 straight days at 8 miles each with no knee pain.
15′ warm-up with dynamic stretching
10 mile run at HIM pace
15′ cool down with static stretching
My calf is a little tight, so an easy yet hilly 6.5 miler at lunch time followed by stretching.
Tonight’s speed workout … 8 x 800 (90 sec RI) at 7:41pace … or as fast as my legs will go!
I have my first race of the season (a winter half marathon) on Sunday, so I’m tapering for the week.
I’ll be heading out for an easy 12k run over my lunch break in about 45min
Run: warmup 20 minutes. 3×1600 @ 7:50. 10 minute cooldown.
Thanks for the great giveaway!
Interval and hill session scheduled for saturday: Training for the Full Flying Pig Marathon on May 5, 2013
2 mile Warm up down belle meade blvd. to first light/intersection
back to park @ 7:40 pace
Run the 5.8 mile loop in Percy Warner Park (hills) at a comfortable pace
finish that loop and start down blvd again @ 7:40 pace to first light/intersection
Cool down is run the blvd back to park entrance.
10 min. warm-up /400 RI / *200 RI
*200@ 05:50
400@ 05:50
600@ 05:58
800@ 06:00
800@ 06:00
600@ 05:58
400@ 05:50
200@ 05:50
10 min. cool-down
0:57:08
Rome marathon in 2 weeks so I’m on my taper. This weekend I have a 7k race pace run at 4.10 per km then a 19k run at 4.30 per km. Nice and easy weekend!
Run the Bockfest 5k in under 26 minutes.
Stage 1: 40 miles out, 50 min crit, 40 miles home.
Stage 2: Empty the cupboards of all available food
Training for a marathon. 20km steady paced run @ half marathon goal pace on Sunday.
Long run (marathon distance) next saturday
I’m slowly working up to a marathon, so this weekend holds 15 miles for me.
Taekwondo 3x during the week as cross training for core strength, flexibility, and explosiveness.
Run 10k in one hour, without having my heart-rate go through the roof.
1 hr tempo run.
w.u 10min
15sec strides @1min x5 times
1600m @ 84% max HR
400m recovery
repeat 5 times
10min cool down
I’ve been sick, so I”m working back up to full workouts. I need to hit at least 3 miles (running) on Saturday. And then get back to my 2mi – 2mi – 3mi schedule next week.
I’m training for the Marathon of April in Antwerp.
This weekend I’m going to run 30K with a pace of 5min/km on a course that isn’t easy to run on..
I’ll do 2:
Today’s ride: 90min easy ’cause yesterday’s ride was 3hrs of hills between Warrenton, Rectortown, Marshall and back to Warrenton
Friday’s ride: 3hrs with CP Jumps:
Warm up 30min Zone 1-2
Then 3 sets of 5 CP Jumps (53×19 typically)
5ea: From about ‘walking pace’ or maybe a bit quicker, ‘jump’ for 10sec all out. The idea is to continually increase leg speed while keeping the pressure on the pedals till the end of the 10sec
Zone 1-2 between jumps (50sec)
Rest 5min and repeat 2x+ more depending on the week of the training schedule
Getting ready for ‘cross season I’ll typically do 2 seated and 2 standing. Once you get going, that 50sec is a very short time!
M
this saturday’s ride is courtesy of TrainerRoad:
90min done with 6*8min at 88-95 of FTP with 4min recovery in between. I will follow that by a short EZ paced run.
On Saturday, I’m looking to cycle the Richmond Loop (Richmond BC). It’s a 65km loop, mostly flat, but it’s a good tempo workout, with a stop for coffee in Steveston. Cheers.
Why, that sounds like a great plan, Tanasut! Maybe I will ride with you.
One hour interval on the trainer at 290 watts
Capitalizing on and maintaining the post-Canadian Ski Marathon fitness and the big load of fresh snow with a 3+ hour classic ski hitting the backcountry singletrack trails in Gatineau Park both Saturday and Sunday. Fun times!
Today I’m planning to do hill repeats on my bicycle in the rain for 30 minutes. But I will probably end up surfing for a few hours instead.
With 10 inches of fresh snow on the ground, I will be spending hours on my rollers wishing for spring to come.
My goal is to finish my ten mile race with an average pace of 9 min per mile … I have slowed down quite a bit since taking a few months off and it’s hard to get speed back! Last year I ran that distsnce much faster. Then after the ten mile race I have to do four more to stay on track for marathon training.
Swim – 400 w/u, 8×50 (15s), 400, 2×200, 400, 8×100 (20s) 100 c/d.
Last night was a fun one, 20×400 on the track! It was 32 degrees and the track was partially covered in snow!
Today I’m doing a 2 hour bike ride and making it a brick by running 30 minutes I should’ve done yesterday!
Monday night 10k run with my local running club.
Brick workout on Sunday
-2hr bike ride zone 2 and high Candance 95-105
-run. 10min wu
6×1’30” all out 30″ easy
10 cool down
My goal is to finish my ten mile race with an average pace of 9 min per mile … I have slowed down quite a bit since taking a few months off and it’s hard to get speed back! Then after the ten mile race I have to do four more to stay on track for marathon training.
Sundays workout is a 1.5 hour ride at my aerobic maximum (148bpm) then followed by a 30 minute tranisition run at the same heart rate. Yee Ha!
Cheers Ryan
Well, I’m getting ready for a marathon training run now…
3.22km in zone 2 HR
4.83km pace 4:30min per km
3 minutes rest
4.83km pace 4:30min per km
3 minutes rest
4.83km pace 4:30min per km
1.61km cooldown.
on wendsday – 29km easy run, then 6km marathon tempo
I plan to do my first running exercise for more than a month due to my worst flue ever!
Keuruu-Multia ski trip (40 or 50 km) on Saturday (link to keuruu.fi).
My goal is to finish my ten mile race with an average pace of 9 min per mile … Then after the ten mile race I have to do four more to stay on track for marathon training.
Today’s workout:
Swim 1 mile, resting at 1/2 mile point.
Stronglifts 5×5 weight program: Squat 5×5 @ 125; Bench 5×5 at 130; Barbell pull 5×5 @ 65.
Run 2 miles of intervals on the treadmill, with each run segment .2 faster than the one before.
20 minutes in the weight machine room
Run 2 miles of intervals on the treadmill with each run segment .1 slower than before (starting with the fastest pace.)
I like to run outside and find the treadmill boring, so figured breaking it up with weights is how I can make it feel like an ‘advantage’ to be in the gym.
Three hours early Saturday morning, running somewhere in the woods…
An hour of tennis with Dad and an hour in the pool. A great multi sport Saturday!
12x400s at the track, 30 second recovery
Complete a 10 mile bike + 4 mile run brick with out puking on my shoes or bonking. I can never avoid on or the other. There HAS to be some middle ground and I’m going to find it!
First open water swim this year when on vacation in the dominican.
I’m training for a half marathon. My next long run puts me at about half the mileage – 6.5 miles.
VO2 max testing on Sunday—–yeah, it’s a workout!
Cycling training for race season;
FTP 305
3x10min intervals just below threshold (95-99%FTP) + Endurance Mileage
6min Rest Between Intervals.
Total work out time will be 1 1/2 hours of enjoyment!
70k ride at a good pace and hard up the hills.
Give it all in a leg shredding, lung busting spin class from our completely sadistic instructor.
Nice long run on Saturday at Z3. Gotta love building that base!
Saturday: Biking 1h @33km/h
then: 8k run
20 mile Strave challenge opens up tomorrow, so I hope to knock that out this weekend. I would like to get a 2km swim work out in as well
Run 90 minutes easy effort, 30 second building acceleration every 15 minutes
My longest run of the year planned for Sunday…. 29k. For base building LSD I usually run 3k and then walk 100m while taking in fluids or fuel.
Cycling tomorrow. Two laps around Council Crest plus an out and back on Skyline. Shooting for 30 miles with 3000+ ft of climbing. Now if I just had a power meter to quantify it…
Weekend Toddler tromp: in Parent terminology
Grab the toddler after morning yogurt & waffle breakfast (for her)…
Strap said toddler in the Chariot jogger- clothing change from pajamas optional based on her ability to feed herself vs splattering, dog, table & myself….
“YEAH!” : 10:00 walk/warm up to green way
“Weeee”: 10:00 easy run to park
“Again”: 5x :05 fast/1:30 ri
“Weeee: 10:00 easy run
“Duck”: 5:00 ri feed/watch ducks
“Faster”: 5:00 mod run
“Weeee” 10:00 easy run
“All done” 10:00 walk/ c/d back home
An easy ride this weekend to dust off these lazy-achy muscles the commuting season. My commuting season is when I’m not freezing my cutey-patooty off!
TRX :30 full body workout with very short rest intervals (Lunchtime)
+1:00 Trainer ride Zone 1-2 (Evening)
My next work our will be relaxing jogging. I’m preparing for Halfmarathon and I’m in the end of my training plan. My last runs before the event will be just clean fun
12 mile long run this Saturday in prep for the DC 1/2. I’d love a new Garmin Forerunner to help me out!
After first spending four days in Paris and then another five days fighting off a cold I am slowly getting back to training.
My next workout will be the Antelope on TrainerRoad: after 15 minutes of warming up, the body of the workout consists of 5 x 10 minute sweetspot intervals, with 5 min RBI.
After recovering from the workout I suppose I am ready to continue with my unfinished TrainerRoad plan.
Long run, 25km this weekend
Fartlek Run 50 Min
WARM UP 20 MIN ZONE 1 THEN REST ZONE 2 HR WITH FARTLEK SET AS 4@ 1 MIN 10K EFFORT PACE, 4 @ 3 MIN HALF MARATHON EFFORT PACE ALL ON 1 MIN EASY BETWEEN EFFORTS, COOL DOWN ZONE 1
Friday workout: 60min ride followed by a 30min run, in preparation for a sprint tri in April.
For Sunday, going for Personal Best 8 miles.
4hrs on the trainer. Starting at 3AM so I can be done by the time the kids get up on Sat morning. And I look forward to these long trainer sessions… Yes, I have a problem.
Saturday morning: 26km at ~5:15-5:25/km, building up long runs for an end of May marathon.
YOGA!
Thanks for the chance
Saturday I’m planning a 10 mile run with a group in the mountains, choosing the group run so I won’t push the effort as much as usual since I’m coming back from a cuboid injury.
1 hour long trail run this Saturday after being sick for the past couple of weeks. Plus, it’s supposed to be 57 degrees!
I wish it were more detailed but as I’m coming back from a long layoff due to injury I’m just hoping I can manage an easy 5k without embarassing myself.
After 10 weeks of intensive training doing my first 10k race ever on Sunday, and doing it in 1 hour.
Doing my last “long” run on Sunday before the Shamrock Marathon.
16 miles with 5 at race pace.
8mi Top Z1 Run
Easy 20 mile warm up and then hill climbing to try and get back my Strava KOM. Then a cool down back home and probably a beer to celebrate or …
My wife just had a baby and I’ve been on changing diaper duty at night. That means I’m pooped (pun intended) during the day. With the Cherry Blossom 10 miler on the horizon, my goal this week is to get out there and run 3 times. One 3 mile run, one 3 mile track workout (possibly 800′s), and a 5 mile trail run on the weekend.
7:00am – Bike 90 minutes w/ 3×20-minute Sweet Spot efforts; 4 minutes of recovery between intervals (Trainerroad – Galena). 9am – Home Inspection, 11am – 3 mile run.
A tempo 7 miles that I’m dreading this afternoon.
I’m planning on doing my first bike/run brick this weekend. I have my first triathlon ever coming up in two weeks and I haven’t done a bike/run brick since September!! What am I thinking!!
Probably ride about 10 miles and a strong steady pace and then shoot for a 2-3mile run. Something very similar to what my race is going to be
My workouts are simple, because I have no clue what I’m doing. Running seems to work for me, just turn on my music and go. Pretty simple stuff.
-So for my workout, I will run the trail next to my house, which from my door, to the end, and back, is 3.9 miles. I usually run almost 11 minute miles, so I want to do it with under 10 minute mile average pace, whether I taste blood or not. Go!
5 am wake up call tomorrow, March 1st, to ride around on the Computrainer while I watch the last episode of season 2 of The Walking Dead.
2100 yard swim session
600 warmup (300 swim, 200 pull, 100 kick)
200 drill (4 x 50 as 25 focus on lengthening stroke and keeping pointed hands out in front longer and 25 build effort) leaving on 1:00
1200 ladder (100,200,300,300,200,100) leaving on :30 rest
100 cooldown as 50 backstroke 50 freestyle
60 miles of gravel
Friday morning; starting off my slow grind to achieve my March riding goals with a 45+ mile training ride to work.
13.1 Training run planned for Saturday, 3/2/13. Usint the Maffetone method of metabolic aerobic pacing. Keeping my heart rate at 125 bmp or below, buy integrating the Galloway run walk run method with a 2/1 ratio.
Sunday morning (after a 20 odd mile mtb ride on Saturday in the Elan Valley)
My first ever 3 stage training session, for the Mumbles duathlon on 23rd March
5k run @ 6:25 min/mile = 20 minutes
13 mile bike ride @ quick as I can (hopefully ~ 17 miles / hour)
5k run @ 7 min/mile = 22 minutes
2km warm up
4x 3km interval with 1km recovery
2km cool down
2hr 20min fast run with at least 40 minutes at marathon pace.
Get on the treadmill again for a 5k run after being away for 2 weeks. I’ll probably hit the “intervals” button as well to make it interesting.
This weekend I’ll be at an orienteering competence. On Saturday 7k with 18 points, on Sunday 9k with 19 point. Both will be run in high pace and HR and hopefully I won’t lost in the forest
Next week:
Monday – recovery day
Tuesday – Morning swimming 2k, Afternoon recovery running 3k
Wednesday – Easy run 3k, running drills
Thursday – Morning swimming 2k, Afternoon trail run 6-8k
Saturday – Easy run 3-5k
Sunday – Long run 12-15k
An hour on the trainer with Coach Troy.
I injured my left knee last saturday doing the Strava challenge because me shoes was too large. Cus of this my goal is:
Ride for 90minutes saturday with my new cycling shoes, properly fited to see if everything goes fine!
1.5 hour ride on the trainer. Mostly easy with 30 mins of intervals somewhere in the middle.
Going to get on the trainer and do a spinervals hill workout.
For cycling, I do intervals of medium intensity and high intensity switching about every 60 seconds. Then I do 3 minutes of low intensity and end with threshold sprint and a cool down.
Saturday I have a brick session planned:
1. Bike (on the trainer since the weather sucks here) – 5x10min intervals in 95-99%FT.
2. Run – 1 hr @ 8:00 min / mile.
3. Eat Wings for dinner.
Sat: 20 miles hike with 5-10 lb pack
Sun: 90 minute trainer ride
60 minutes on bike trainer:
10 min. warmup
40 min. just under LT
10 min. cooldown.
Tonight I’m trail running with a group of runners in the area. Should last about an hour.
Easy Recovery Swim with fins:
600 warm up (200 swim/100 kick, repeat)
4×50 kick w/fins w/ 10 sec rest
2×200 swim w/ 20 sec rest
4×50 kick w/fins w/ 10 sec rest
2×200 pull w/ 20 sec rest
8×50 w/ 15 sec rest (25 free/25 non-free)
300 cool down (50 kick/100 swim, repeat)
*2500 total*
Swim: Long Swim
Warm Up:
100m Easy F/S
100m Paddles, focus on long entry, good rotation and early catch
100m Pull Buoy, focus on good rotation
Main:
3 x 400m @ CSS+8 secs/100m with 40 sec RBI
Cool Down:
100m Breastroke
Well I’m here in Cervinia (Italy) enjoying a week’s skiing, though can’t really claim today’s white-out conditions as ‘enjoyable’?! The down-side is that I miss out on a 2-hour road run scheduled for this coming Sunday, as I can’t see myself taking that on after getting up at 4:00 a.m. and enduring the hassle of Turin airport and the cramped flight back to the UK. So, it’s looking like that long run on Mon/Tue/Wed to get back on track.. assuming my legs survive the last 2 days of skiing.
Cheers from Italy!
healing up from an injury, but hoping to get back into some SPX Pilates and running real soon.
Just want to get out. It hasn’t gotten above 20°F for over a week, but is supposed to get above freezing both days this weekend. If the wind cooperates I’d like to get in at least 40km each day.
25 km long run (last 10km in HM pace)
So many comments, so many workouts.
I just returned from traveling and strained my knee using the treadmill at a hotel. Thus it’s time to hit the bicycle trainer, again. Sometimes winter sucks.
My trainer workouts typically consist of:
* ten minute warm up
* ten minute spin at 100 rpm
* 30 second high rpm spin (over 150 cadence)
* 30 second recovery
* ten minute spin at 100 rpm
* one minute power (highest gear)
* 30 second recovery
* ten minute spin at 100 rpm
* 30 second high rpm spin (over 150 cadence)
* 30 second recovery
* one minute power (highest gear)
* 30 second recovery
* ten minute spin at 100 rpm
* 30 second high rpm spin (over 150 cadence)
* 30 second recovery
* ten minute spin at 100 rpm
* 30 second high rpm spin (over 150 cadence)
* five minute recovery
If the knee hurts, I will do less power and more spin.
My Next “workout” is segmenting my future 28 mile cycling commute. My commute will have 3000 feet of elevation gain one way and I plan on doing a full commute on Tuesdays and Thursdays. I’m far from being a mega rider, but I track my miles and plan on riding 1500+ miles this year.
Run 16 x 1.25 mile loops at Vista View park.
-Walks hills as needed but try to keep marathon pace.
-Practive running with hydration pack.
-Test different foods for fuel.
Cycling the Raleigh Half Ironman course on Sunday for the first time and hoping not to die.
Going to get on my bike and ride. Just ride……and ride some more.
Get back in my shoes and complete a five mile run before Saturday night.
My Friday swim set
100+200+300+200+100m pull buoy r=20″
200m edu
100m legs
8x25m sprint r=45″
10x150m pull paddles : 5 x (50m slow + 50m Half + 50m speed) + 5 HIM speed
100m easy
10x50m – 25m amp max / 25m easy
Today: Run easy 45-50 in Z1-2. Then strength which will be a mix of kettlebells, ladder work, pullups, pushups, and ab work.
I am getting over an injury so I am planning on workout on the Ellipicial for 30 mins on level 1
Tonight I’m going for a 1hr Zumba class followed by a 1 hr spin class!
Plantar fascitis rehab workout: 5 min. towel scrunches, 3x per foot marble drops. Hamstring stretch, 3x per leg for 1 min (4x a day), calf stretches: against wall, off step, and seated w/ strap 3x per leg, 1 min (4x per day), hip flexor stretch 3x per leg, 1 min, 2x per day, lunge stretch, 3x per leg for 1 min (4x per day). Icing, 4-5 time per day, or for pain. When recovered – go back to kicking butt!
Tonight, I’ll be doing a one hour non-stop charity swim in the pool….. Last year, I did 3km… averaging 2:00/100m … this year, I’d like to be 10s faster!
603PTP Day 1
Buy-in: 3 rounds of 0:20 handstand hold + 15 KB swings (Russian), 24K/16K + 10 box jumps (20″)
Deadlift: Warm up with some DLs at lighter weight
Set 1: 60% of 1RM, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Press
Warm up with some presses at lighter weight
Set 1: 60% of 1RM, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps
Cash out: 3 rounds for time of 30 double-unders + 15 KTEs (If you can’t do double-unders yet, sub 90 jump rope skips during the met-con… and then practice your DUs after the cash out. Get 10-20, even if they’re singles.) – See more at: link to whole9life.com
Nothing fancy – Wife driving to San Antonio for a conference on Sunday. We live in Austin. She will throw me out with my bike about 85km away and I am riding home. Steady zone 2 all the way.
3 hr ride:
30 minutes WU
2 hrs at a higher than usual tempo for endurance (mid L4)
30 minutes WD
I’m planning a 5x8x45/15sek threshold hilly intervals. Brutal and fun.
Saturday is 31 miles and the goal is to not bow out early
Weekend long bike (2 hours broken up like this):
20 min WU
45 min mark – 6x 2min LT effort(x2)
4 min recovery
1:30 mark of ride repeated above
steady state effort between efforts and remainder of workout .
15km easy run with 4 strides in the final third of the workout
Queen’s Stage on my last week of training camp on the Canaries with some over gear work in the mountains and to top it off a 3mi run in a hard pace and 2 to cool down
Sick right now so my goal is to get better and then run for 5 miles without feeling like passing out.
Comming back from 2 bulged discs in December, so goal for sat is 60 min run, pushing my son in the jogger.
doing that damn hard trainerroad workout which i postponed from day to day, just tooo hard to go for 4x10min right above ftp (i assume
)
but on wednesday this all is history, maybe me too…
I’m planning a 5set of 8×45/15sek threshold hilly intervals. 45 sek work and 15 sek rest. 2min recovery betwen sets. Brutal and fun.
Racing the Desert Classic in AZ this weekend and I’m shooting for a 2:12 finish time!
swim training:
200 warm up
4×100 technique
3×500 crawl
200 cool down
10 miles on Saturday at an easy 9 min/mile pace.
I’m training for Badajoz (Spain) marathon in March 17th. I’ll be doing next week a speed workout that is simply 3 x 1600 meters @ 3’50’’ /km pace. Between work I’ll rest for 75% of work time.
And that’s it.
AC
Sick right now so my goal is to get better and then run for 5 miles without feeling like passing out. Hopefully in a week I can do this.
9 mile run with 6 miles at marathon pace.
Hill repeats on the trainer
WU 10-15
3×10 @ threshold-5 min rest
Cool down 10-15
2200m swim workout:
200m warmup
Stretch
2x25m w/10 sec rest
2x50m w/15 sec rest
2x100m w/20 sec rest
2x200m w/25 sec rest
1x400m w/30 sec rest
2×200 m w/25sec rest
2x100m w/20sec rest
2x50m w/15 sec rest
2x25m w/10 sec rest
100m cool down
Do back to back Sufferfest workouts (Local Hero & Revolver) on a computrainer and not Die
1900yd Swim:
Warm up: 300 (200 swim/100 pull)
Pre-set: 4 x 50s (25 kick w/o board/25 swim)
Drill set: 4 x 50s (25 drill/25 swim)
Main set: 5 x 200 (odds breathe every 3/5/7 strokes, evens swim)
Speed set: 4 x 25s (odds fast; evens moderate)
Cool down: 100 swim
intervals:
2k @ 4:30/km,
1.5k @ 4:20/km,
1k @ 4:10/km,
1.5k <4:20/km.
~3min rest b/t each
I’m planning a 12 mile hike in a new spot I’ve never been.
In sick right now so my goal is to run 5 miles without feeling like passing out. Hopefully will be feeling better soon so I can do this.
Speed training session for 5k pr in a week or so. I’m coming down to the end of this so right now it’s 6:00 pace for 1 mile with1 minute rest at walk pace in between. 3 x fast pace. That simple. I’m shooting for sub 20. And I’ll be a happy camper with that at 44 years old and only a year and a half run experience behind me.
On Saturday I will try to do the long run, 2 hours in the pace that will not let me die before the 2 hours notification on my watch
Fast run workout:
15-20min warmup, including a few 30sec pickups to get everything fired up.
Main set:
6x1mile @ critical pace, on 1 minute rest.
5-10min cool down.
busy week for me
sunday 10k crosscountry race @ 35.59min
monday 10x1000m starting from 4.30min/km ~ 3.20min/km—weight lifting
tuesday 15x400m @ 73~75sec w/200m jog——-weight lifting
wednesday day off
today 10x1000m @ 3.20min/km w/200~400m jog
friday day off
saturday day off
sunday half marathon race
One of my workout this week will be a race pace 1 hour biking followed by a 5k run all this inside my gym.
Thank you for setting up this contest.
Indoor bike, 1 hour cadence-based workout!
Trainer Ride focusing on separate feet to ensure best pedal stroke! (2 x (15min Right Foot, 15min Left Foot))
6 Miles with 6x90sec 5k pace, 2min recovery in the middle of the run
My workout this weekend is going to be a nice bike ride from San Francisco. Head across the Golden Gate Bridge in to Sausalito then to Fairfax. From Fairfax you get a nice climb before descending into Alpine Dam. After Alpine Dam you head up the back side of Mount Tam, then over the Seven Sisters and finally back down in to Sausalito. Cross back over the Golden Gate Bridge and head home! A nice 60 mile ride to start of Saturday.
4.5 mi mid-pace run in Prospect Park, Brooklyn on Saturday.
Hill repeats on the bike. 5 laps, includes 5.4km lap with 90m of climb on one 500m section – it’s a killer!!
15km easy run with some strides at the end
Workout… Saturday is to finish my first Marathon, so not sure that counts as a workout. Otherwise, 30mi on the bike at about 18mph avg pace once I recover.
2,5 h on indoor trainer with the last 30 minutes on half ironman distance speed
Just getting over a cold, so would like to get in a 50min easy run this weekend if I feel better.
I’m the very definition of the time-crunched triathlete, also I travel a lot on business so I have to do my best with the pretty mediocre “gyms” that most hotels offer.
I have a half hour treadmill workout that I’ve found very effective. I take the first 5 mins gradually winding up the speed to 5K pace, then run at that speed for 10 min. Then I do speed intervals – wind the speed up to 10 or 11 mph, hold it there for 15 seconds, then wind down to 6mph. I do this 6-8 times, then finish off the workout at 10k pace.
Total 30 mins – a really good workout and a lot of sweat!
Trying to get back in the swing of things after some knee pain had me on the shelf with an easy 3 miles this weekend
I have been in and out of injury mode since 2 years now. Something or the other keeps going bad.
I am training for my 1st Triathlon, so I have been doing all 3 regularly.
Have been away from the gym for couple of days, since I cant run(nursing an injury) so my next workout is going to be:
50 Burpees
50 squats
50 push ups
200 sit ups.
Skiing at Sugarbush in Vermont next Tuesday. Details:
-Ride lift up
-Ski down
Repeat as many times as possible while the lifts still turn.
Anytime I can get out and ride is a good thing lately. Planning a Sunday 30 miler ride in the Sierras.
Good luck this weekend Ray – I know you said it was just to accompany The Girl but it’s still nice to have a good run
Strides
WU 10min or longer if needed.
8-10 x 20 seconds fast but relaxed on a soft, gentle uphill ideally.
Speed / Pace is 400m race pac NOT all out.
Relax while running and do not force the effort. Keep your hips stable and run ‘tall’. Do not bow forwards from waist as you run up the hill. Walk back to start point during each recovery.
CD 5-10min easy jog
Then stretch well
5 min WU
5 min roller
15, 12, 9, 6, 3 reps of:
- KB suitcase swings w/ press
- low to high plank w/ crunch
- medicine ball plyo push ups
- TRX pike crunch
End with:
- 1mi slow run
- 4x100m intervals
- 1mi slow run
5 min stretch
5 min roller
CSS test:
Warm up well, (1000 or so)
400m TT
Recover as fully as possible
200m TT
Cool down
And that’s about it!
Swim 3000
5X100 Warm up
100, 200, 300, 400, 500, 400, 300, 200, 100 W/ 30sec in between each set.
Having strained a tendon or something similar in fifth metatarsil while running a 10k 3 weeks into barefoot minimalist style running I have not run for almost 2weeks and miss the buzz of the runs. So with me being able to walk on the foot and push off fairly pain free my goal is to run 2.5 km next Wednesday. If that works out I will repeat this every third day for 9 days and then jump up to 5 km for further 9 days and then revert to normal routine of about 6km every second day with a 10k once a week. Half marathon in June is the big goal.
16 km on the mountains of Minas Gerais Brazil
VO2 Max Turbo set tomorrow before breakfast:
20min WU incl. drills
5x
3min 90-95RPM 92-100%MHR
3min EZ
10min cool down
I am training for my 1st Triathlon, so I have been doing all 3 regularly.
Have been away from the gym for couple of days, since I cant run(nursing an injury) so my next workout is going to be:
50 Burpees
50 squats
50 push ups
200 sit ups.
Got to do a45 minute easy run around Wilton bush in Wellington. Got to ease back into it after getting sick
6 min run
Transition to bike
10 min bike
Transition to run
Repeat 4 times. Great transition practice.
10k watching biggest loser on the treadmill!
50 mile bike ride this weekend.
Lead 50 minute Spin class for our collegiate triathlon club, then do 5k run with small group to simulate Bike to Run transition.
Ride – Hill Climb Workout (at the local town dump)
10 mile warmup
15 miles at 80% pace
12 x .25 TT Pace + .25 climbing full pace
10 mile cooldown
I have a 14 mile long run planned on Sunday in preparation for a half marathon in 2 weeks….not looking forward to it
.
since my flu is only 1 day old the only thing im doing today is stretching my plantar and Achilles rolling the ice bottle and foam roll the calves.
I have a run scheduled for this weekend lasting 2 hours. I am in the Twin Cities and plan to run by Lotus Lake and venture south to Lake Susan. I have recurrent sprint sets included in the run to keep things snappy. Good cold weather predicted. Should be fun!
I’m currently recovering after I broke my knee cap so no scheduled trainings for me (except some physio sessions).
Tonight is some planned speed work. 2 mile warm-up, 8 x 400m at 6:05-6:00 pace with 400m easy recover, and 2 mile cool down…looks like I’ll be stuck on the treadmill so I apologize in advance to the runner who uses the equipment after me!
Lunch – Crossfit tomorrow, going to be great and with all my colleagues…
Pool work for Friday:
WU – 200 swim/200 pull/200 kick/200 swim
MS – 400 SNAKE (25 easy, climb out, dive in, 25 FAST!, repeat)
16×25 @ :30 (1 kick, 1 drill, 1 FAST swim, 1 easy swim, repeat)
6 x [75 RACE! w/:05 rest
75 easy/recovery w/:45 rest]
600 pull (3/5/7 breathing pattern by 50)
6 x Kickboard-Wars (kick against partner for :15 seconds, swim easy 25)
CD- 300 cool down (50 Frog/100 swim, repeat)
*3700 total*
1.5hr bike at 210W np, followed by 5k at race pace + 0:30
Cross training tomorrow, then a long run on Saturday as prep for a HM in May
Trying out using a HRM but it’s not compatible with my Nike+ watch, so I’m pulling a Ray and wearing 2 watches.
Well I’ve been trying to get back into shape after too much time off from running.
Planning a good 4 mile run at 8:00 pace followed by an hour of P90X Plyometrics. Should be a blast!
14km pace 7.06 min/km
biking for 2-3 hours next sunday if weather and my arm help!
Unfortunatelly I am recovering from knee surgery (torn patellar ligament).
Otherwise my workout for today would look like this:
1) Warm-up: 30 minutes on indoor-rower (Concept2, intensity 5, ca 7500m),
2) Dragonboat paddling training at pool: 5min easy pace, small pyramid 10-20-30-40, 5min easy, 3x 200m drill (75 spm, total 67strokes, 7-10-60), three minutes easy, 1x 1000m drill (5min at 60 spm), 5 min easy,
3) Round training in gym: 6 rounds, 40sec/round, 40sec/recovery, stations: bench press, clear hands, straight abs, hyperxtension, cross crunch, skipping rope, kettlebell swing.
4) Shower, food, sleep.
I like your blog. Big fan of Paris blog part. Petr