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
Pinterest -> dailycupofkate
Instagram – > dailycupofkate
Bloglovin’ -> Daily Cup of Kate
April 3, 2017

Ironman Wisconsin Training: Week Eight and Nine

Aloha from Hawaii! Can’t wait to recap our trip when we get back, but just hopping on to log my workouts for the last two weeks before heading to the beach 🙂 

Week Eight

Monday:

  • Swim 40 minutes
  • Bike 60 minutes

Tuesday:

  • 3 rounds of each superset:
    -20 elevated reverse lunges/20 pushup with side rotation
    -20 pull-ups/20 swiss ball back extension
    -1 minute wall sit/ 20 hanging knee raises
    -20 front lunge with rotation/20 stability ball roll outs
    -20 step-ups/20 tricep dips
    -20 squats on bosu ball with rotation/20 swiss ball knee tucks
    **60 second plank between each superset

Wednesday:

  • Bike 60 minutes
  • 20 minute ab work
    • -one min plank
    • -20 situp
    • -12 t-pushups
    • -one minute side plank (30 seconds per side)
    • -20 med ball russian twist
    • then…
    • -1 minute plank push up walks, rest 30
    • -1 minute plank position walks, rest 30
    • -1 minute shoulder knee taps, rest for 30
    • repeat 2 times

Thursday:

  • Swim 60 minutes
  • Bike 60 minutes

Friday:

Saturday:

  • Bike 2 hours
  • Run 30 minutes

Sunday:

  • REST! Fly to Maui!

Week Nine

Monday:

  • Run 45 minutes
  • Swim 45 minutes

Tuesday:

  • Crossfit (super scaled)
    • 800m run, then…
      5rds of:
      10 Hand release push-ups
      10 squats with kettlebell (10lb)
      10 kettle bell swings (10lb)
      …then, 800m run

      Abs:
      4 rounds:
      12 v-ups
      12 knee to elbow plank
      :30 Sec Plank hold

Wednesday:

  • Run 45 minutes

Thursday:

  • REST

Friday:

  • Bike 60 minutes
  • Swim 60 minutes

Saturday:

  • Run 40 minutes

Sunday:

  • Strength workout (same as last Tuesday)
Keep in touch with me:
Twitter -> @dailycupofkate
Pinterest -> dailycupofkate
Instagram – > dailycupofkate
Bloglovin’ -> Daily Cup of Kate