March 20, 2017

Ironman Wisconsin Training: Week Seven

 

What a weekend! We had several college friends drive to Madison for a visit and we even got to celebrate a Badger win! I don’t really follow basketball, but I know it was a major upset against Villanova, so I’ll take it!

Here’s a look at last weeks workouts—still not a whole lot of running going on.

Monday:

  • -60 minute bike
  • – 15 minute shoulder and core workout
    • 30 seconds of each move, repeat 3 times (I used 10lb):
    • Lateral raise (right)
    • Lateral raise (left)
    • Upright row
    • Shoulder press
    • Then… 5 minutes various plank work

Tuesday:

  • -50 minute swim
  • -Strength workout:
    • 3 rounds of each superset:
      20 hand release pushups/20 ab bicycle
      20 dumbell rows/20 floor wipers
      1 minute wall sit/20 russian twist
      20 back lunge with bicep curl/20 tricep extensions
      20 squats with shoulder press /20 knee to elbow plank
      20 front lunge with twist/20 side plank leg raises (10 right, 10 left)
      **1 minute plank between each superset

Wednesday:

  • -60 minute bike

Thursday:

  • -50 minute swim

Friday:

  • -60 minute deep water running
  • -20 minute core workout
    • 5 rounds:
      1 minute plank
      20 squats with med ball rotation
      20 situp
      10 t-pushup
      one minute side plank (30 seconds per side)
      10 plank walk outs
      20 med ball russian twist

Saturday:

  • -2 hour bike
  • -30 minute run/walk off the bike

Sunday:

  • -Rest!
Keep in touch with me:
Twitter -> @dailycupofkate
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Bloglovin’ -> Daily Cup of Kate
March 13, 2017

Ironman Wisconsin Training: Week Six

 

Whelp, it’s Monday and we have snow. Gross.

Let’s talk about something a little more motivating, like last weeks Ironman training workouts!

Monday:

  • -60 minute bike
  • -20 minute ab and shoulder workout
    • 3 rounds: 30 seconds on, 10 seconds off of:
    • Front raises
    • Side raises
    • Alternating neutral grip shoulder presses
    • Alternating arnold presses
    • Upright rows
    • Goal posts
    • Pushups
    • Then…
    • 60 seconds front plank, left side plank, right side plank
    • 45 seconds front plank, left side plank, right side plank
    • 30 seconds front plank, left side plank, right side plank,
    • 15 seconds front plank, left side plank, right side plank
    • No breaks!

Tuesday:

  • -40 minute swim
  • -45 minute strength workout
    • 3 rounds of each superset:
      20 tricep pushups/20 ab bicycle
      20 dumbell rows/20 floor wipers
      1 minute wall sit/20 russian twist
      20 back lunge with bicep curl/20 lying leg raise
      20 squats with shoulder press /20 knee to elbow plank
      20 front lunge with twist/20 side plank leg raises (10 right, 10 left)

Wednesday:

  • -60 minute bike
  • -10 minute run off the bike

Thursday:

  • -50 minute swim
  • -20 minute core work
    • 3 rounds: 45 seconds on, 15 seconds off
      -High to low planks
      -Landmind rotations
      -Renegade rows with dumbbells
      -Hanging knee raises
      -Stability ball plank tuck

Friday:

  • -Indoor Triathlon
    • -Swim 12 minutes ~750 yards
    • -Bike 30 minutes ~7.89 miles
    • -Run 25 minutes (run 3, walk 1, repeat) ~3.14 miles

Saturday:

  • -30 minute run (run 3, walk 1, repeat)

Sunday: 

  • -2 hour bike
  • -30 minute run (that ended up being a 30 minute walk because my hamstring was killingggg me)
Keep in touch with me:
Twitter -> @dailycupofkate
Pinterest -> dailycupofkate
Instagram – > dailycupofkate
Bloglovin’ -> Daily Cup of Kate