April 24, 2017

Ironman Wisconsin Training: Week 12

What a gorgeous weekend we had here in Madison! With temps in the 70’s, I finally got my first ride outside in which felt really great. Knock on wood, the back, hamstring and hip are still cooperating nicely for me!

Monday:

  • 60 minute hill repeats~covered just over 7 miles
  • 40 minutes swim- speed work~ 2,050 yards

Tuesday:

  • Strength:
    • 30 minutes: every minute on the minute
      1. 20 med ball russian twists
      2. 20 plank knee to elbow taps
      3. 20 side plank leg lifts (10/side)
      4. 8 front to reverse lunges/leg w/10lb weight
      5. 3×3 hand release pushups, tricep pushups

      Then…
      3 rounds:
      20 air squats
      20 banded glute kickbacks per leg
      20 banded hamstring curls
      20 pulsing lunges (10/leg)
      20 glute bridges

      Then…
      1 minute plank push up walks, :30 rest
      1 minute plank position walks, :30 rest
      1 minute shoulder and knee tap planks, :30 rest

Wednesday:

  • 65 minute swim- endurance ~3,050 yards
  • 60 minute indoor bike- big gear ~15.5 miles

Thursday:

  • 30 minute deep water run

Friday:

  • Indoor Triathlon
    • Swim 14 minutes ~850 yards
    • Bike 35 minutes~ 10.1 miles
    • Run 30 minutes~ 4.27 miles

Saturday:

  • 90 minute outdoor recovery ride~ 24 miles
  • 25 minute recovery run~ 2.75 miles

Sunday:

  • 30 minute easy straight swim~ 1,700 yards
Keep in touch with me:
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April 17, 2017

Ironman Wisconsin Training: Week 11

 

Happy Monday, friends! We had an awesome weekend over here getting our lives together after coming back from Hawaii and spending Easter with family…not to mention the 70 degree temps! Summer is itching to get out, I just know it!

I have no complaints about last weeks workouts…I ran 12 straight miles virtually pain free! Yes, 12!!! I didn’t feel like my old self by any means, but I also didn’t feel like I had to stop because I was in too much pain. Winning!

Monday:

  • 60 minute run
  • 60 minute bike

Tuesday:

  • 50 minute swim- short sets

Wednesday:

  • 75 minute bike- heart rate threshold test

Thursday:

  • 65 minute swim- endurance
  •  Strength
    • 10 minutes shoulders:
      4 rounds, 30 seconds each of:
      Lateral raise R
      Lateral raise L
      Upright rows
      Reverse Fly
      Rest

      10 minutes bicep and triceps:
      4 rounds, 30 seconds each of:
      Bicep curls
      Tricep dips
      Hammer curls
      Tricep ext
      Rest

      10 minutes chest and back:
      4 rounds, 30 seconds each of:
      Pullups
      Pushups
      Rows
      Chest fly
      Rest

      10 minutes abs:
      1 minute plank push up walks, rest 30
      1 minute plank position walks, rest 30
      1 minute shoulder knee taps, rest for 30
      Repeat

Friday:

  • 1:45 run

Saturday:

  • 2:30 bike
  • 20 minute run off the bike

Sunday:

  • REST
Keep in touch with me:
Twitter -> @dailycupofkate
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Bloglovin’ -> Daily Cup of Kate