This week in training with details for all

If you quit now, you will soon be back to where you started. When you started you were desperately wishing to be where you are now.
2/12 – 2/18
Monday = Total Body Hour
Swim 100 warm up, 4 x 100 30 second rest, 400 race pace, 100 bilateral cool down
Tuesday = Bike spin 30 min 10 warm up 4 x 15 single leg 45 seconds recover, 6 x 1 min high cadence 1 min recover, 5 minute high gear, 5 min cool down, followed by a 1 mile run hill repeats
Wednesday = Rest
Thursday = Total Body Hour followed with a 1 mile run 5 k pace
Friday = Rest
Saturday = Bike spin 40 min 10 warm up down to high gear, 4 x 15 seconds standing 45 seconds recover, 4 x 30 single leg 30 seconds recover medium gear, 2 x 1 min high cadence 1 min recover medium gear, 10 minute high gear with 10 second stands every minute, 5 min cool down, followed by a 5 mile run easy
Sunday = Swim 100 warm up, 4 x 30 sec vertical kick, 4 x 150 with paddles 30 second rest, 4 x 300 race pace, 100 bilateral cool down,
Ask me for a personal training plan with advice, tips, and tricks for a price you can afford.
Bob Boles
Health and Fitness Coach
CPT, GPTS, FNS
Endurance Madness
Going the Distance for all your goals!

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