23-01-2012, 01:19 AM
I meant the running pace I finished at was 2.41min/km (last 200m or so). The overall time was 2.21... a little better.
At the moment I am trying to do the following:
Mon: Rest, maybe light swim.
Tue: Hard swim, brick session (50km ride, 5km run at race pace)
Wed: Easy swim, running intervals, hill repeats on bike
Thu: Hard swim, TT repeats on bike (10km intervals)
Fri: Hard swim, run speed work (200-400m)
Sat: easy swim, long run, hill sprints and standing repeats on bike
Sun: Hard swim, long ride, hill run
I want to change this though. I think the run speed work can be swapped for a tempo run and there are no hills near where I am at the moment so the hill run can be another tempo.
Bike hills will be swapped for big gear stuff.
At the moment I am trying to do the following:
Mon: Rest, maybe light swim.
Tue: Hard swim, brick session (50km ride, 5km run at race pace)
Wed: Easy swim, running intervals, hill repeats on bike
Thu: Hard swim, TT repeats on bike (10km intervals)
Fri: Hard swim, run speed work (200-400m)
Sat: easy swim, long run, hill sprints and standing repeats on bike
Sun: Hard swim, long ride, hill run
I want to change this though. I think the run speed work can be swapped for a tempo run and there are no hills near where I am at the moment so the hill run can be another tempo.
Bike hills will be swapped for big gear stuff.