weather has been erratic, rained for a while and followed by really scorching sun for the rest of the day.
the economy is down..
natural disasters abound…
aware was made us aware of the weakness and pettiness of human behavior…
this is really a bad time to think about races but life got to go on!
it was a bad long weekend for me; rained out, backache, ate junk, sleep too little, drink too much caffeine…
only did 4 out of 7 workouts.
hope you did better…
this is more of recovery and testing week.
rest well before the swim session.
workouts for this week..
swim 1 – speed
1×100m 1×200, 1×500m TT (benching for the different swim speed workouts)
500m swim with sighting
swim 2 – race pace
3×300m 30sec rest (test for 1.5km swim race pace, ave and x5)
optional but would be great for you…
strength endurance training
3×10-12 reps; 5 of upper, lower and core
run 1 – intervals
2 x 1200m (2:00 RI)
4 x 800m (2:00 RI)
run 2 – tempo
3km short tempo
run 3 – long run
16km @ HMP + 12 sec./km.
bike 1 – recovery and technical
2×20km @ 2min spinning rest (average x 2)
bike 2 – race pace
40km; 20km @ 95rpm, 20km @ 90km race pace
