Week 3 Rollin'
I am starting to feel stronger as the weeks go by. I am definitely adapting to the stress. Here is how week 3 played out:
MONDAY:
Swim - 4.2k
Bike - 2:24 with 5x7min at 330-340w on 2min recovery
Run - 50min steady
TUESDAY:
Swim - 4.3k
Bike - 1:10 ez
Run - 1:00 steady
WEDNESDAY:
Swim - 3k
Bike - 4:06 with 5x20min zone 3 on 5min recovery
Run - 36min off the bike steady
THURSDAY:
Run - 2:18 3 miles wu, then 16 miles at 6:30-45, 1.25mi cd
Bike - 1:10 ez
FRIDAY:
Swim - 5k
Bike - 1:11 ez
SATURDAY:
Swim - 3k
Bike - 4:47 2.5hrs at ironman watts, 3x30min zone3 on 5min recovery (good ride)
Run - 25min at pace off the bike
SUNDAY:
Run - 1:30 with 3x3miles at half ironman pace on 5min recovery
Bike - 1:33 ez
TOTALS:
HOURS : 29:27
SWIM: 5:22 - 19,525 yds
BIKE: 16:33 - 312 miles
RUN: 6:32 - 56 miles
STRENGTH: 1:00
MONDAY:
Swim - 4.2k
Bike - 2:24 with 5x7min at 330-340w on 2min recovery
Run - 50min steady
TUESDAY:
Swim - 4.3k
Bike - 1:10 ez
Run - 1:00 steady
WEDNESDAY:
Swim - 3k
Bike - 4:06 with 5x20min zone 3 on 5min recovery
Run - 36min off the bike steady
THURSDAY:
Run - 2:18 3 miles wu, then 16 miles at 6:30-45, 1.25mi cd
Bike - 1:10 ez
FRIDAY:
Swim - 5k
Bike - 1:11 ez
SATURDAY:
Swim - 3k
Bike - 4:47 2.5hrs at ironman watts, 3x30min zone3 on 5min recovery (good ride)
Run - 25min at pace off the bike
SUNDAY:
Run - 1:30 with 3x3miles at half ironman pace on 5min recovery
Bike - 1:33 ez
TOTALS:
HOURS : 29:27
SWIM: 5:22 - 19,525 yds
BIKE: 16:33 - 312 miles
RUN: 6:32 - 56 miles
STRENGTH: 1:00
Comments
You train like the Aussies, right? ;)
No Aussie training for me...yet ;)