May 15, 2017

Ironman Wisconsin Training: Week 16

 

Hello, hello! Mondays are tough when the weekends are so great. I ended mine with a Mother’s Day celebration at my sisters, where we all found out she is pregnant with twin girls!! I cannot wait for them to arrive in October and spoil them with auntie hugs and kisses!

I left our new puppy, Lola, at home and brought Maddie with me to the festivities…she¬†appreciated the time away, I am sure ūüėČ

Last weeks workouts weren’t too shabby. My coach is taking a conservative approach on the whole running thing, which I appreciate. Just because I felt great last week, doesn’t mean I should push it every single week. Longevity, strength and health is the goal!

Monday:

  • Swim 60 minutes ~2,700 yards

Tuesday:

  • Bike 75 minutes ~22 miles
  • Strength 45 minutes
    • 5 rounds, 60 second break between rounds
      20 med ball russian twists
      20 med ball squats
      20 side plank leg lifts (10 perside)
      8 front to reverse lunges per leg w/10lb weight
      3×3 hand release pushups, tricep pushups

      Then…3 rounds:
      20 air squats
      20 banded glute kickbacks per leg
      20 banded hamstring curls
      20 glute bridges

      Then…3 rounds:
      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:

  • Run 60 minutes {track workout} ~6 miles
  • Swim 30 minutes ~1,500 yards

Thursday:

  • Bike 60 minutes ~17 miles
  • Core 20 minutes
    • 3 rounds:
      60 second plank
      60 second side plank (:30 per side)
      20 leg raises
      20 sit up with twist
      20 scissors
      20 bicycle
      20 bridge
      20 fire hydrants (per side)

Friday:

  • Rest!

Saturday:

  • Trainer brick workout 2.5 hours.
  • This was actually a really great workout and a change of pace from the long bike rides we typically do on the weekends. This is what it looked like:
    • Ride for 18 min- warm up
      Run .5 mile –¬†comfortable pace
      Ride for 22 min -hill work in big ring, trying to maintain 70-75
      Run 1 mile – picking up the pace (6:52/mile)
      Ride for 25 min – hill work in big ring, trying to maintain 70-75
      Run 1 mile -picking up the pace, trying to beat previous mile (6:36/mile)
      Ride for 22 min -hill work in big ring, trying to maintain 70-75
      Run 1 mile- picking up the pace, trying to beat previous mile (6:14/mile)
      Ride for 15 min – normal cadence 80-85 rpm
      Run .5 mile- faster than previous mile pace (5:52/mile)

Sunday:

  • Rest!
Keep in touch with me:
Twitter -> @dailycupofkate
Pinterest -> dailycupofkate
Instagram ‚Äď >¬†dailycupofkate
Bloglovin’ -> Daily Cup of Kate

Comments

  1. That sofa full of pups makes me so happy! Congrats to your sister. Being an aunt is the best!

Speak Your Mind

*

%d bloggers like this: