Wednesday, June 29, 2016

Week 3 Ironman Training





Week 3 .Still base building and keeping to a steady build .

Monday : My only real rest day with just a swim in the evening .Did 2500m with 60 x 25 m at various levels . Just trying to focus on a few small techniques but ultimately the body positioning in the water and my legs are the main issues .

Tuesday. I got to the start of the Exceed ride round the river with Shelley and this time managed to stay with some in the group. Even caught Ross at Mt Henry and rode back to the city . A hard ride on the big chain ring but kept grinding away.61kms in just over 2 hours .

In the evening I did the cross fit session.

Wednesday I ran at lunch time for 45 mins with a 10mins of moderate and 10 minutes hard .Did about 7.5kms .In the evening swam at Terry Tyzacks , 2kms just a straight swim.

Thursday I did a wind trainer session for 60 minutes using the Road Trainer plans . One of the harder sessions of the week .On Friday an easy 50 minute run and in the evening a 2km swim.

Saturday ,I rode alone heading to Hillary's and then back through the city and home .68kms .Then ran 5kms off the bike with Molly. In the afternoon a 45m cross fit work out with:
50 squats
then 20 snatch squats 25 KB x 12kg
15 squat snatch and KBs with 12kg
10 squat snatch and KB 16kg
10 squat snatch and KB 16kg
5 squat snatch and KB 16kg

10 bur-pees and cool down

On Sunday I was going to ride Ewen Street but decided to run and swim . Ran at Pinnaroo for 75 mins with a lot of sand trails and 9.5kms followed by a short 1km swim with some tuition.

Total :
About 14.5 hours
Bike: 6 hours or 160km
Run: 3.25 or 29km
swim: 7.5km or 3.5hrs
cross fit: 1.75