The purpose of this blog is to help demonstrate the training sessions and reasoning behind the 3 key sessions each week as i try and qualify for the IRONMAN World Champs at IRONMAN Chattanooga in September.
Period of the training:
Base Phase
Closest Race
Unbound 200 mile Gravel Race
Swim Key Session
Vo2 Max Swim!!
When swimming with Nicole this past Wednesday, she had a bigger 15x100 swim and that was too much for my fitness so i swam 15x50 hard, vo2 max with 30 seconds of rest. The speed was high, lots of rest so i could reset and focus on propulsion. Swimming 34-36s, so faster than the 100s i swam acouple weeks… as it should be!
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Bike Key Session
4 Day Bike Block!
I was traveling this past weekend without a bike so I knew I had to make a big stimulus in the days I had.
Tuesday, Double bike day (AM Easy Z1 at 50%, PM, Hard Threshold intervals)
Wednesday, Easy Zone 1 at 50%
Thursday (AM: Easy Z1 Ride, PM: Hard 5x3min Z5)
Because of time constraints doing double bikes are the best for me to get in more stimulus in 1 day.
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Run Key Session
This was a good week of running for me. 27 miles total. Most of the runs were easy Zone 1. Monday I did my normal 6x30 seconds strides faster than 5k pace where I really work on my form. Love these runs.
Then saturday in Minnesota I did my classic 6x1 Mile at Threshold on a rolling path and was happy all the efforts were in the 6:20-6:35 pace. Paces are coming back after the stress fracture!
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