30 weeks to sub 36 10k

[TheEd]

Day 3 to Day 8 .. are the most important run days

thereafter cycling on the easy days is a YES

TheEd

[meuser]

Cycle #2
Day 5
Bike 60min (intervals)

[TheEd]

meuser, I will say that to get the best out of the program, Day 3 to Day 5 is most important for the running development

I would focus on the quality of those days till you adapt before doing further cycling quality on those days, as the reverse effect cycling can have has been noticed in the years gone by when athletes try to do too much at once

good luck

TheEd

[meuser]

Cycle #2
Day 8
6x1k R60

Split,Time,Avg HR,Max HR
1,3:49.3,153,169
2,1:00.5,151,169 (rest)
3,3:48.6,161,172
4,1:01.1,157,172 (rest)
5,3:46.6,165,178
6,1:00.9,161,178 (rest)
7,3:45.9,168,177
8,4:43.2,168,181 (forget to hit lap button, so rest and run)
9,1:06.5,165,181 (rest)
10,3:42.4,171,183

Weight: 170 lbs (77.3 kg)

[TheEd]

session certainly looks consistent, what do you do during your 1 minute Rest?

Do note, the weight does not need to tumble down during the period when you are not racing in earnest

this is all part of getting the rhythm of training right for the athlete to be at their sharpest when needed the most

onwards

TheEd

[meuser]

For my rest I usually just walk (stagger again), get a quick drink and get ready for the next interval.

Agreed, I'm not really concerned about my weight right now. I'm just putting it down for future reference.

Thanks!

[meuser]

Cycle #2
Day 10
AM - Run 60min, Avg Hr 129, Max Hr 140
PM - Swim 2500m

[TheEd]

for future reference, this is the day you would be able to do Swim and Cycle on the same day and as you develop you could incorporate BRICK sessions according to your needs and standard

TheEd
ps.. what are you swimming your 2.5km in? how do you break this session down, this is out of interest for me, and related to the future http://www.time-to-tri.com aspects

[meuser]

There is a swim group I signed up for that meets on Tuesday mornings. The last workout was this:
Warmup
200m swim
100m kick
200m swim

Drills
5x100m (various drills)

Main Set
15x100m
10x50m

Cool down
100m

The group instructor recommend we swim 1-2 other times. We can repeat the session or do a 30-60 minute swim. The 30-60 swim can be no stop or 100/200/400/800/1600.

Yesterday my 2500 swim was:
Warm up
200m
100m kick
200m

Main set
100/200/400/800/400
*had to go so I couldn't finish the 1600
Cool down
100m

I'm not a swimmer but he are my swim times

100m - 1:40
500m - 8:20
1500m (spring 2013) 33:27

[meuser]

Cycle #2
Day 12
5k Run

Treadmill 1% (1k: 9.5, 9.6, 9.6, 9.6, 9.7)

19:24
Avg HR 172
Max Hr 183

Weight 169.2 lbs (76.9 kg)