Monday, September 5, 2011

Weekly Training Update Aug 28

Sun: 14 miles, 1:33 run time
Mon: 7 miles bike, pm 12 x 50 meter swim
Tues: 20 x 400 m in 90-91 with 30 sec rest on turf, 3 min break in the middle. Last 6 reps barefoot 7 miles total. Felt good. pm 5 mile spin bike
Wed: 5 x 1 mile in 6:13, 6:08, 6:07, 6:07, last one 6:03 on turf. 2 min recovery. Rarely do I consider back to back interval workouts like this. Felt great though. 700 meter swimming and 9 miles on the spin bike
Thurs: 5 mile easy run, pm 6 mile bike
Fri: 9.5 mile run, pm 1.5 mile run
Sat: 4 mile run

48 miles total run, one good medium long run, and 2 great long interval workouts

1 comment:

  1. Way to get enough weight training for each body part and still get the required rest is to split your routine. A three way weight training split routine with an off day every third day will give you four or five days in between body part workouts. If you train every muscle with high intensity this shouldn't be too many days in between each individual muscle workout. Never weight trains a muscle that's still sore from its last workout. You'll want your muscles to be fresh to get the proper training intensity.

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