Triathlon minus the bike

Tuesday - April 30

Run
  • 46m 48s
  • 4.36 miles
  • -----

Interval workout!
1 mile warmup (12:00 pace)
6 x (400m hard, 300m recovery)
0.75 mile cooldown (13:20 pace)

My hard pace was 7:30/mile, recovery pace 12:00/mile. I did this workout on the treadmill so I wouldn't slack off on the pace. That 7:30 is super fast for me; the "turnover" rate for my steps felt very fast. Good thing it was only for a couple of minutes at a time!

This is one of several tough workouts I have planned for the next few weeks. I think I am going to attempt to break 25 minutes in a 5K on May 19, so I looked at a "break 30 minutes" plan and scaled the suggested interval/tempo run paces accordingly. I am going to try to follow it the next few weeks; the fast workouts are short but, well, FAST! We'll see how it goes...

Sport
  • Softball
  • 1h 15m

Softball playoffs; unfortunately we lost so we're out.

Monday - April 29

Swim
  • 44m
  • 1750.00 yards
  • -----

warmup: 75 yds free, 75 back

3 x 300 on 7:00
(times: 5:30, 5:33, 5:34)

50 kick

100 IM (I made a note of the time but now can't remember...it was 1:4x)

50 kick

300 free again (5:33)

cooldown: 100 back, 100 free, slow

I was going to call it a day after the IM sequence but decided to see if I could hold my 300 pace one more time, and I could! Pretty tiring though.

Sunday - April 28

Run
  • 31m 48s
  • 2.89 miles
  • 11m /Mi

Easy jog; didn't really feel good though. I think I'm not acclimated to running in warm temperatures yet.

Saturday - April 27

Run
  • 49m 50s
  • 4.95 miles
  • 10m 04s /Mi

Long run pace, even though it wasn't really a "long" run, distance-wise. Felt pretty good I guess. I might do some speedwork next week in preparation for a 5k in a few weeks.

Friday - April 26

Thursday - April 25

Swim
  • 26m
  • 1147.83 yards
  • -----

3 x (3 laps free, 3 back, 3 free, 3 back, 2 kick), darn near as fast as possible. I had planned to do four sets but I was too wiped. 8:30 for the first set of 14, 8:36 for the second, and 8:54 for the third.

Wednesday - April 24

Run
  • 32m 39s
  • 2.90 miles
  • 11m 16s /Mi

First post-HM run. It was amazing to run in the dark and have it be warm! All winter I've run during the day for the extra warmth, so getting out there in the evening and feeling comfortable was super!

Quads are noticeably better today; still mildly sore, but nowhere even close to how bad they felt Monday and Tuesday.

skysos' Training Log


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