August 7, 2017

Ironman Wisconsin Training: Week 28

 

Monday:

  • 75 minute bike ~ 23 miles

Tuesday:

  • 65 minute open water swim ~ 3,600 yards
  • 45 minute strength/core work

Wednesday:

  • 6o minute track workout ~ 6 miles

Thursday:

  • 2:20 bike ~ 42 miles
  • 55 minute run ~ 6.6 miles

Friday:

  • 75 minute pool swim ~ 3,000 yards

Saturday:

  • 2 hour run ~ 15 miles

Sunday:

  • Off
Keep in touch with me:
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July 10, 2017

Ironman Wisconsin Training: Week 24 + 25

Well , hello! Our 4th of July week was a busy one, but we still managed to get some great training in! 

June 26- July 2

Monday:

  • 60 minute hill repeat workout ~ 6.71 miles

Tuesday:

  • 45 minute open water swim ~ 2,500 yards
  • 45 minute strength
    • Complete 3 rounds of each superset before moving on to the next.

      Superset #1 20 hand release pushups/20 ab bicycle

      Superset #2 20 plank dumbbell rows/20 floor wipers

      Superset #3 1 minute wall sit/20 single leg deadlifts

      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 track workout ~ 7  miles
  • 60 minute easy trainer ride ~ 15.5 miles

Thursday:

  • 75 minute hill trainer ride ~ 19.6 miles
  • 60 minute swim ~ 3,000 yards

Friday:

  • 60 minute tempo run ~7 miles

Saturday:

  • 4:45 bike ride ~ 83 miles
  • 15 minute run off the bike ~ 1.84 miles

Sunday:

  • 30 minute recovery swim ~ 1,400 yards

July 3-9

Monday:

  • 60 minute bike ride ~17.5 miles

Tuesday:

  • 60 minute open water swim ~ 3,000 yards
  • 45 minute strength
    • 5 rounds, 60 second break between rounds
      1. 20 med ball russian twists
      2. 20 squats with med ball
      3. 20 side plank leg lifts (10/side)
      4. 8 forward to reverse lunges per leg w/weights
      5. 3×3 pushups, tricep pushups

      Then…
      3 rounds:
      20 air squats
      20 glute kickbacks per leg
      20 weighted hamstring curl
      20 glute bridges

      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

Wednesday:

  • 60 minute track workout ~ 7 miles

Thursday:

  • 2:20 bike ride ~ 43 miles
  • 10 minute run ~ 1.28 miles

Friday:

  • 65 minute swim ~ 3,600 yards

Saturday:

  • Brick Workout
    • 10 minute bike
    • 10 minute run
    • 10 minute bike
    • 10 minute run
    • 10 minute bike
    • 10 minute run
    • 10 minute bike
    • 10 minute run

Sunday:

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