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
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