Mon – 45 minutes intervals on treadmill
(10 minute warm up at 9km/hr) followed by 5 x 400m at 14km/hr with 2 minutes jogging at 10.5km/h pace. Finish up with a 20 minute cool down (10.5-12.5km/hr). Total ran 8.5km. Felt pretty good afterwards I’m going to try to pick up the pace a bit with the next intervals this week.
38 minutes swimming breaststroke (40 x 25m = 1km)
Tue – 45 minutes easy run (about 8km)
Wed – 30 minute weights
30 minutes intervals
At the gym, started with a 10 minute warm up on the treadmill (9.5km/hr), followed by 30 minutes of full body weights, than 30 minutes of intervals (2mins at 10.5km than 200m x 10 [15, 15.5, 16, 16.5, 16.5, 16, 15.5, 15, 15, 15.5] with two minute by 10.5km/hr jogging), 10 minute jog between 10.5-11.5km/hr cool down.
Thu – Rest
Fri – Rest (was supposed to train today but I didn’t feel well)
Sat – 20 minute run (fast)
20 minutes yoga/stretch
Sun – 80 minutes run two hours after breakfast (14.2km total)
The first half was easier but because of the heat (about 28 degrees) the run became a bit difficult towards the end.
40 minutes cycle in the evening (leisurely pace)
Note: This week was a bit easier than last week. Other things got in the way. Ran about 42km in total this week.
