Another week of tempo runs and recovery.
Table of Contents
September 19 to September 25 – 9 Weeks to Race Day!
Monday
This was an off day.
Tuesday
Recovery Miles 1.50hrs w/ Fast Pedal
Nice and easy spin to promote blood circulation.
With in this ride get in 8X 30sec Fast Pedal (high cadence, 120+ RPM). Full recovery between. ** This is not intended to be high stress. Look at this as a
cycling drill to improve pedal stroke and cadence.Should feel very conversational in effort, RPE-5.
I decided to make this an outside ride, was curious to see what a ride at 4:30AM would be like, also I had finished Stranger Things and was not looking forward to 1.5 hours on the trainer.
Results
The ride went very well and I felt great. Much of the ride was very dark and could just barely see the white lines on the edge of the road. Think I need a good headlamp mainly for safety but also to see where I am going.
Had to cut the ride a bit short to make suer I was back in time to get everyone ready for school.
Was supposed to get in the 8 by 30 sec intervals at 120rpm. I sort of accomplished this, The
What I Learned.
The red tail light I have, only seemed to last about 1 hour or so. Need to try it on a lower setting or maybe see about getting one that lasts longer
Definately need a head light. and maybe even a second one that can go on a helmet.
Wednesday
Recovery Run 60 min
Easy does it! Last recovery session before workouts start back up.
8:00-12:00/mile. Low stress!
Results:
Thursday
Workout 1: Tempo Run 3x15min – 1.5hr total
wu: 15min easy running, 8:30/mile or slower
Main 3X15min T, RPE-8 (7:04-7:21/mile). RBI= 7min @ 8:30/mile or slower
cd: 15min easy running, 8:30/mile or slower.
Results
Workout 2: Core Workout
3X through 45sec of each -> [ regular plank, R side plank, L side plank, flutter kicks, super mans (lower back), 15 push-ups] 15 sec rest and back through.
Friday
Workout 1: Recovery Run 60 min
Lets get ready for the weekend!
8:00-12:00/mile. Low stress!
Results
Workout 2: 2,000y Endurance Swim 5×200
wu: Swim, Kick, Pull, Swim (200 each)
main: 5X200 y (100easy, 100hard). RI= 15sec
cd: 200 choice (back stroke, free, butterfly ect)
Saturday
Tempo Run 3x15min 1.5hr total
wu: 15min easy running, 8:30/mile or slower
Main 3X15min T, RPE-8 (7:04-7:21/mile). RBI= 7min @ 8:30/mile or slower
cd: 15min easy running, 8:30/mile or slower.
Sunday
Endurance Run 2.5 Hour
Progression Endurance Run ->
Start out on low end of Endurance 10:00/mile & 130 bpm for the first 1hr. Gradually progress to high end Endurance for the last 90min, 8:00/mile or faster, 145 bpm.
OK if slightly higher HR towards the end.
Results:
Summary
Looking forward to next week! See you then 🙂
Interested in Cycling, Running, Web Design, and reading reviews of products I will never buy. If you see me looking at my phone I am probably playing Pokemon Go.
To the person who stole my Fitbit, let’s keep it up. We had a great July, now is not the time to lose momentum.
