August 21, 2017

Ironman Wisconsin Training: Week 31

Taper time… it’s finally here! Last week was our final big push of training, ending with a l-o-n-g workout on Sunday. Overall, it went very well and left me excited for race day! Three weeks until Ironman Wisconsin! 

Monday:

  • 45 minute recovery ride ~ 13 miles

Tuesday:

  • 65 minute swim ~ 3,500 yards
  • 60 minute ride ~ 18 miles

Wednesday:

  • 90 minute tempo run ~ 12 miles

Thursday:

  • 60 minute pool swim ~ 3,300 yards
  • 45 minute strength
    • Complete 3 rounds of each superset before moving on to the next:
      Superset #1 20 hand release pushups/20 ab bicycles
      Superset #2 20 dumbbell rows/20 floor wipers
      Superset #3 1 minute wall sit/20 russian twist (right, left=1)
      Superset #4 20 back lunge with bicep curl/20 tricep extensions
      Superset #5 20 woodchoppers /20 knee to elbow plank (right, left=1)
      Superset #6 20 single leg deadlifts/20 side plank leg raises (10 right, 10 left)

Friday:

  • Off

Saturday:

  • 20 minute ride to prep for tomorrow

Sunday: LAST BIG TRAINING DAY

  • 70 minute swim ~ 3,927 yards
  • 6:10 bike ~ 111 miles
  • 30 minute run ~ 4 miles

Keep in touch with me:
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August 14, 2017

Ironman Wisconsin Training: Week 30

 

The days are getting shorter and workouts are getting longer… trying to stay positive knowing that we only have a few more “tough” training weeks before it’s time to taper!

Monday:

  • 70 minute bike ~ 21 miles
  • 60 minute run ~ 7.6 miles

Tuesday:

  • 45 minute open water swim ~ 2,500 yards

Wednesday:

  • 2 hour run ~ 14.4 miles

Thursday:

  • 60 minute pool swim ~ 3,000 yards

Friday:

  • 60 minute run ~ 7.55 miles

Saturday:

  • 6:15 bike ~ 110 miles
  • 30 minute run off the bike ~ 3.8 miles

Sunday:

  • 45 minute swim ~ 2,500 yards

Keep in touch with me:
Twitter -> @dailycupofkate
Pinterest -> dailycupofkate
Instagram – > dailycupofkate
Bloglovin’ -> Daily Cup of Kate