Ricardo's California 70.3 Week #4 Training Dec 28st
Monday, January 4, 2010
Monday
Recovery Run
2.0M / 20min
Tuesday
Temp Run
4.0M / 33min
Tempo 20 min at 7.30-8.05 pace
Wednesday
Stead State Bike
10 min warm up
2 x 1 min fast pedal
3 x 10 min steady state (4min AR)
10 min cool down
17.0M / 1Hr
Thursday-Friday
Drinking and eating
(I really need to take my training more seriously
After the ironman im just not mentally ready to give
up on all the extras yet)
Saturday
Long Tempo Run
quick warm up
6 miles at 8.25 pace
last mile slightly slower
7.0M / 1Hr
Sunday
Steady State Bike
10 min warm up
2 x 1 min fast pedal
3 x 15 min steady state (5min AR)
8 min cool down
22.0M / 1:15hr
Base Swim
1,000 yards / 25min
Week Summary
Run 13.0 M / 1:53hr
Bike 39.0M / 2:15hr
Swim 1,000yrs / 25min
I'm happy i finally went for a swim and while my cardio is fine, i did feel fatigue in my arms with even a short swim. I will try to hit the pool twice a week.
Posts
3 comments:
Is it me or is your run pace looking faster? 20 min @ 7:30 pace will get you sub 23:30 for a 5k...
I wouldn't worry about a few misses around the holidays.
well the pace is between 7:30-8:05 on that 20 min tempo but overall yea the pace has been faster now that i have a solid base coming off the ironman. Im still a 9min pace on long distance and runs comming off the bike, but im working on it....The last 15k i did was a 8:27 pace...
I was going to say the same thing... you're runs really are looking quick. The training for the IM and now the tempo runs are definitely helping you.
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