Key Training Sessions: 7x800 Threshold and Recovery Bike

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

The Bear 100

 

Swim Key Session

Big PULL set!

This was a big Wednesday swim for me where we did 3 rounds of 2x200, 2x100, 2x50 building speed as the intervals got shorter. 

I was focused on improving my pulling arm angle, getting it to 90 degrees and then ROTATING really hard from the hips. “Set it up and rotate hard”

I was swimming really well, great swim!

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Bike Key Session

NONE!! Ha

My legs were pretty smoked this week on the bike and could feel i needed to just let them rest. Not over thinking it, just listening to my body and letting them recover. 

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Run Key Session 

7x800 at Theshold with only 1min standing/walking rest. 

I LOVE sessions like this as it starts easy but as the work continues, HR doesn’t come down as much where it feels like a continuous interval on the system, the speeds are higher so the velocity is higher than a straight threshold run. 

I was DIALED in on lifting knees higher so i could push down under my hips. Really thinking about that push into the ground. 

Interval paces started around 6:40 and dropped down to 6:08 pace by the end. Felt strong!

When i can do this. I feel strong. I’m faster. 

Great run!

This month of March ive made it a goal to run every day. I need to run 3:15 or faster at Chatty to qualify so I wanted to lay a good base of running! 

Follow it here on YouTube!

https://youtu.be/pd7Q9I3Rops