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

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July 31, 2017

Ironman Wisconsin Training: Week 27

 

How the heck is it nearly August and I’ve been training for IMWI for 27 weeks now!? Absolute insanity. Last week was a big training week, with our first century ride of the season!

Monday:

  • 90 Minute Run ~ 11 miles

Tuesday:

  • 60 Minute Open Water Swim ~ 3,000 yards
  • 50 Minute Trainer Ride ~ 13 miles

Wednesday:

  • 60 Minute Track Workout ~ 6.5 miles
  • 45 Minute Strength Workout
    • 4 rounds:
      1. 20 plank rows
      2. 20 squats with med ball rotation
      3. 20 side plank leg lifts (10/side)
      4. 8 forward to reverse lunges per leg w/weights (do all 8 on one leg before switching legs)
      5. 3×3 pushups, tricep pushups (3 pushups, 3 tricep pushups, 3 times)
      6. 20 single leg deadlifts

      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

Thursday:

  • 65 Minute Swim ~ 3,600 yards

Friday:

  • 5:45 Bike ~ 100 miles
  • 20 Minute Run ~ 2.5 miles

Saturday:

  • 50 Minute Swim ~ 3,400 yards

Sunday:

  • 90 Minute Run ~ 11.2 miles
  • 15 Minute Swim ~ 1,600 yards

A much deserved beer was consumed after this week 🙂

 

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