I have just been trying to get everything done with work, as I have had other things on my mind my work has been piling up so i had to keep my head down for a while to get back on top of it all.
not much other to tell . let me know what you think and where i can improve or make changes
ox Trace
| Run | Swim | Bike | Other | |
| Monday | Interval | Hills | Strength/Flex | |
| Tuesday | 2x 100mtr F/s warm up, 4x100@75% F/s 300rest, 1x300 pull buoy, 200 cool down | Hockey training 2.5hrs | ||
| Wednesday | Hills | Interval | Hockey training 2.5hrs | |
| Thursday | 2x 100mtr F/s warm up, 4x100@80% F/s 300rest, 1x300 pull buoy, 200 cool down | Strength/Flex | ||
| Friday | 5km | 30km | ||
| Saturday | Long run | Rest | Rest | Hockey x1 game |
| Sunday | Hockey x2 games | |||
| Week2 | Run | Swim | Bike | Other |
| Monday | Interval | Hills | Strength/Flex | |
| Tuesday | 2x 100mtr F/s warm up, 4x100@80% F/s 3sec rest, 1x300 pull buoy, 200 cool down | Hockey training 2.5hrs | ||
| Wednesday | Hills | Interval | Hockey training 2.5hrs | |
| Thursday | long 2km swim | Strength/Flex | ||
| Friday | 6km | 33km | ||
| Saturday | long ride | Rest | Rest | Hockey x1 game |
| Sunday | Hockey x2 games | |||
| Week3 | Run | Swim | Bike | Other |
| Monday | Interval | Hills | Strength/Flex | |
| Tuesday | 2x 100mtr F/s warm up, 2x200@80% F/s 30 sec rest, 1x400 pull buoy, 200 cool down | Hockey training 2.5hrs | ||
| Wednesday | Hills | Interval | Hockey training 2.5hrs | |
| Thursday | 2x 100mtr F/s warm up, 2x400@85% F/s 30 sec rest, 2x200 pull buoy, 200 cool down | Strength/Flex | ||
| Friday | 7km | 35km | ||
| Saturday | Long run | Rest | Rest | Hockey x1 game |
| Sunday | Hockey x2 games | |||
| Week4 | Run | Swim | Bike | Other |
| Monday | Interval | Hills | Strength/Flex | |
| Tuesday | 2x 100mtr F/s warm up, 4x100@75% F/s 300rest, 1x300 pull buoy, 200 cool down | Hockey training 2.5hrs | ||
| Wednesday | Hills | Interval | Hockey training 2.5hrs | |
| Thursday | Long Swim 2.5km | Strength/Flex | ||
| Friday | 8km | 38km | ||
| Saturday | long ride | Rest | Rest | Hockey x1 game |
| Sunday | Hockey x2 games | |||
| Week5 -Rest Week | Run | Swim | Bike | Other |
| Monday | Hills | Strength/Flex | ||
| Tuesday | 1km swim | Hockey training 2.5hrs | ||
| Wednesday | Hills | Hockey training 2.5hrs | ||
| Thursday | 1 km swim | Strength/Flex | ||
| Friday | 4km | 20km | ||
| Saturday | Rest | Rest | Hockey x1 game | |
| Sunday | Hockey x2 games |
Wow - that is an amazing training program. I can;t wait to hear how you go with it!
ReplyDeleteThank you Kylie but i bet it has nothing on Mel's - she is the superstar * ox Trace
ReplyDeleteI struggle to fit 2 sessions in a day...I've been a bit slack lately (too many sleep ins). But if you're doing your cycle sessions on the indoor trainer then I reckon is definitely doable :) Really, its just 2 hours a day max to fit in 2 sessions.
ReplyDeleteAlso, I found that having a day's rest between runs makes a big difference, especially after your long runs. You'll feel absolutely smashed the next day and the last thing you want to do is run again. I've found that it has also kept me to my training plan because I know it will screw up the next week if I don't have Sundays away from running. Have you thought about running with a run group? and swimming in an adult swim squad?
xox PS - it's nice to see you back again
I like it, only thing I would do it throw in some swim-bike days and lessen the load of the bike-run days.
ReplyDeleteHows all the training going?
ReplyDelete