Week 5: Indoor Tri & Half Marathon Training

Monday - Treadmill Run

1/4 mile warm up. 1.5 mile continuous run held at comfortably hard pace. 1/4 mile cool down.

 

Tuesday - Rest Day

Rest day. Did some strength training with the free weights and medicine ball.

 

Wednesday - Spin Express Class at the Y

We had a fill-in instructor who loved hill intervals. This class kicked my butt but instead of getting out of the saddle during every hill interval, I stayed seated during a few of them or chose to do a full out sprint instead. Also learned that this class may get cancelled if we don't average at least 3-4 more people.

 

Thursday - Treadmill Run

Treadmill hill intervals - 3.25 miles. 5 min warm up, then 2 minute hill intervals at  6.3 mph with 3 to 4% incline. Did those until I hit the 3 mile mark. Then 1/4 mile cool down. This was a tough workout but one of the best treadmill workouts I've done. Really got the heart rate up and the hills got tough at the faster speed.

 

Friday - Lunch Swim

50 yard warm up. 10 minute time trial (475 yards). 4 x 100 on 2:15 pace. These were tough but I averaged 2:00 - 2:05 per 100 yards which gave me 10-15 seconds of rest. With the indoor triathlon next week, I'm hoping I can get to 500 yards but we shall see. Then 2 x 25 fast / 25 easy. 50 yard cool down.

 

Saturday - Long Run

8 miles down and finished pain free! I chose to stay on the conservative side and do run 3 minute / walk 2 minute intervals thinking I would average around a 13+ min pace but  I actually averaged 12:26. Not bad considering I walked 33% of the time!

 

Sunday - Rest Day

Much needed rest day!