Elise’s Workouts July 6-July 26

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Elise’s Workouts July 6-26

Week of July 6

 

Monday:

Master’s Swim

Hard Bike: 15-20 minute build warm-up; 3x(1 min, 2 min, 3 min). 15 minute easy spin

Take 1 minute spin recovery between each interval and 3 minutes after each set.

 

Tuesday: Donner swim and run.

 

Wednesday: Master’s Swim only. Let’s give your hips an easy day after the longer run around the lake.

 

Thursday: 1.5 hour moderate effort bike with 30 minutes in tt bars in the middle. This middle section in your tt bars should be more like half IM pace where you could keep going at this pace when the 30 min is up. If you need to do this on your trainer do: 15 easy, 30 minutes tt, 15 easy for 1 hr.

 

Friday: 2 hour easy bike (aerobic effort) + 3 mile easy run off the bike. 7:45 to 8 min pace.

Open water swim??

 

Saturday:  6 mile run. If you feel good and have no pain you can go up to an hour.

 

Sunday: OFF

 

Week of July 13

Monday:

Master’s Swim

Hard Bike: 15-20 min build warm up; 5×1 minute hard with 30 sec spin; 4×5 minute hard with 2 min spin, 15 min easy

 

Tuesday:

Track Workout

2 mile warm-up, 4-6×100 strides, 5×1000 with 2 min jog, 1-2 mile cool-down.

*Start at 6:30 pace. This would have you coming through the 800 at 3:15.

 

Wednesday:

Master’s Swim

Easy 4 mile run. Maybe somewhere in the 8-8:30 pace.

 

Thursday:

1.5 hour bike with 15 min at half IM pace, 10 minutes just faster than half pace, and 5 min at Olympic pace. Rest of the ride easy. Take 5 spin between intervals.

If on the trainer do the same main set but do 5 minute cool-down instead of the extra minutes at the end.

 

Friday:

2-2:30 bike aerobic effort.

Open water swim?

 

Saturday: 8 mile run. If you feel good you can pick up the pace over the last 2 miles.

 

Sunday: OFF

 

Week of July 20

 

Monday:

Master’s Swim

Hard Bike: 15-20 minute warm-up with 5×30 acclerations, 30 min TT, 15 min easy spin

 

Tuesday: Track Workout

2 mile warm-up, 4-6 x 100 strides, 3x 1 mile; 2×800. 2 min rest between the miles and 1 min between the 800s. Finish with at least 1 mile easy jogging.

*I will give you some pace guidelines after we see how the 1000’s go.

 

Wednesday:

Master’s Swim

1-1.5 hour easy spin on the bike.

 

Thursday:

Swim only day. Thinking long intervals or an 800 tt. unless you plan to go to the Boost time trial Friday.

 

Friday:

2.5 hours on the bike with the last 20 minutes at Oly. pace +3-4 mile run off the bike.

 

Saturday:

8 miles EASY. Preferrably somewhere flatter.

 

Sunday: OFF

 

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