14-11-2011, 10:06 AM
Ok,
Swim: I do a morning swim Monday to Saturday about 3-5km depending on how I'm feeling or the training set I am doing. I might do a light recovery swim Sunday as well. Maybe 1-1.5km, maybe beach swim, it's not training though.
Ride: pretty flexible but I might do something like the following. Easy ride Monday, Wednesday and Friday of about 2 hours. Hard ride, either hills or intervals on Tuesday and Thursday for 2 to 2.5 hours. 3-4.5 hours long on Saturday.
Run: also flexible, changes depending on rides as well. Based on the riding above I might do the following: hard run of about 1 - 1.5 hours on Monday, Wednesday. Easy run Tuesday, Thursday, Friday and long run Saturday.
Runs are always before rides except for Saturday where it is run as a brick session. This program is very flexible and if I feel tired or sore, I generally don't go and if I have joint pain, obviously I give it a few days rest. At the moment I am getting about 5 sessions were discipline per week, not the 6 indicated. Ambiguous I know but the only thing really set is that I do 6 morning swims and a long ride and run on the weekend. Everything else is just squeezed in somewhere.
After the 70.3 on 11 Dec the long run will drop to about 3 hours, the long run will be on Sunday and Friday will be the day off. Wednesday will become the hard brick session.
Swim: I do a morning swim Monday to Saturday about 3-5km depending on how I'm feeling or the training set I am doing. I might do a light recovery swim Sunday as well. Maybe 1-1.5km, maybe beach swim, it's not training though.
Ride: pretty flexible but I might do something like the following. Easy ride Monday, Wednesday and Friday of about 2 hours. Hard ride, either hills or intervals on Tuesday and Thursday for 2 to 2.5 hours. 3-4.5 hours long on Saturday.
Run: also flexible, changes depending on rides as well. Based on the riding above I might do the following: hard run of about 1 - 1.5 hours on Monday, Wednesday. Easy run Tuesday, Thursday, Friday and long run Saturday.
Runs are always before rides except for Saturday where it is run as a brick session. This program is very flexible and if I feel tired or sore, I generally don't go and if I have joint pain, obviously I give it a few days rest. At the moment I am getting about 5 sessions were discipline per week, not the 6 indicated. Ambiguous I know but the only thing really set is that I do 6 morning swims and a long ride and run on the weekend. Everything else is just squeezed in somewhere.
After the 70.3 on 11 Dec the long run will drop to about 3 hours, the long run will be on Sunday and Friday will be the day off. Wednesday will become the hard brick session.