May 22, 2017

Ironman Wisconsin Training: Week 17

 

Sun? Is that you? Finallyyyy you decided to make an appearance after a long week of gloom and rain. I don’t know about you guys, but May has kind of been the pits so far.

On to the positives! We had a busy and eventful weekend over here, but it was such a fun one! Friday night we took the trip up to La Crosse, WI (our old college stomping grounds!) to visit my best friend and husband for the night and had the best time per usual.

Saturday we were back in Madison checking out the new kid on the block, Eno Vino! This wine bar is on top of a gorgeous new hotel off of the square downtown and did not disappoint. With rooftop views of the capitol and delicious food, this place is going to be a hit.

Sunday was all about Ironman training and Scott and I checked out the new Wisconsin 70.3 course (being held June 11 in Madison) in the morning. Sunday Fundays sure have changed! We refueled with a little food truck action with our friends Kristen, Ryan and their adorable baby, Archie.

And here we are now! Last weeks workouts left me feeling pretty decent overall. I can’t believe our half ironman is in two weeks though…that water better warm up!

Monday:

  • 60 minute hill repeats ~7 miles
  • 75 minute hill repeats on the bike ~ 22 miles

Tuesday:

  • 45 minute swim ~2,350 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 (right, left=1)
    • 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 squats with shoulder press /20 knee to elbow plank (right, left=1)
    • Superset #6 :20 front lunge with twist with a dumbbell/20 side plank leg raises (10 right, 10 left)

Wednesday:

  • 60 minute trainer ride ~16 miles
  • 25 minute core:
    • 3 rounds:
      60 second up down plank
      60 second side plank (:30 per side)
      20 leg raises
      20 sit up with twist
      20 scissors (left,right=1)
      20 bicycle (left, right=1)
      20 single leg bridge (20 per side)
      20 fire hydrants (per side)

Thursday:

  • 45 minute swim ~2,350 yards

Friday:

  • 1:45 run ~13 miles
  • 55 minute swim~ 2,850 yards

Saturday:

  • REST

Sunday:

  • 4 hour bike ~65 miles
  • 10 minute run off the bike ~ 1.25 miles
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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 😉

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:
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