Another week of training is behind us – less than 5 months until Ironman Cairns! :) This week was a recovery week and we took is REALLY easy. Since our typical rest day activity includes snowboarding right now, we made this adjustment to be sure that our bodies had plenty of time to recovery.
This rest week was also the first time we did some benchmark tests for the training season, a swim and bike test. We like to use actual races for run tests, so that will come later. I’m sharing the swim test at the end of this post – so stick with me! :)
Saturday 1/5: Off Day/Snowboarding
Active recovery on the snow! We spent the day helping a friend snowboard, although I can’t say either of us are great snowboarding instructors. :) I think next time will be with a professional.
Sunday 1/6: 2:30 Bike
After church, it was time to for our long ride. Kirk rode outside for the first hour, but I’m a wuss with the cold on the bike. I enjoyed the ride on my new ISM Adamo Prologue seat – really excited about the comfort so far! I watched more of the the second season of Downton Abby for the first hour. We did a structured hill workout that Kirk wrote last year, which always helps the time go by faster.
Monday 1/7: Off Day
No workouts, no nothing (other than work). Relaxing and awesome!
Tuesday 1/8: 4 mile run + chest/tri strength
Back to workouts today, I ran on the treadmill after work while listening to Shadow & Bone on audiobook. It was nice to see the work gym filled with new faces!
Headed home to pick up Kirk before we headed to the gym for strength. I noticed that I was lifting easier and heavier tonight – a great feeling! Finally seeing progress in the weight room.
Wednesday 1/9: 1800 Swim (Test) + 4 mile run
A bright & early start to the day with a swim test (see workout at bottom). I haven’t done a swim test in almost 2 years, so I was nervous. It was HARD, but I finished all three within 1 second of each other. Slower than where I was (of course), but I have a starting point to measure progress! T-pace: 1:54
After work, I headed back to the work gym for another 4 miles on the treadmill. The run went by quickly, which is always a good sign as I get back into a groove with running.
Thursday 1/10: 1:00 Bike + back/bi strength
A nice start to the day with an easy spin on the bike in the basement before work. Although I never like getting up early, I swear you feel so awesome after and have so much energy to face the day!
After work, we headed to the gym for weights. Recovery week is doing its job as I killed it in the gym. The weight I couldn’t do without assistance last week on preacher curls – I did 10 reps, then 8 reps! I love these kinds of workouts!
Friday 1/11: 2:00 1:45 Bike (Test)
Last workout of the week! And one that always suck – Functional Threshold Power (FTP) test on the bike. The purpose of the FTP test is used to set our power zones for the bike and is always a painful experience, but necessary! Neither Kirk or I felt it was our best effort this morning, but it’s a start.
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And now the workout for you. I don’t think I’ve shared a swim workout here before, so I’m anxious to hear if this is something you like or not!
This swim test is intended for long-course athletes: half ironman and ironman triathletes or long distance swimmers. I usually wait at least a month after I get back in the pool to do this benchmark test, as you want the endurance to finish the distance and give it your all on the main set test.
Make sure you track your times for the main sets, which you will average to determine your T-pace (training pace) for future swims. Retest every month or so to measure progress.
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Question for you:
- How was your training over the past week?
- What do you think about swim workouts on the blog – interesting or not?
{ 22 comments… read them below or add one }
Looks like a fantastic week of training! Way to go! :)
Michelle @ Eat Move Balance recently posted..Friday’s Five
Thanks Michelle! :)
It’s funny that this week is a “recovery” week because I’m pretty sure your week would be a great workout for me. I can’t even wrap my head around IronMan training – you go girl! :)
Katie @ Talk Less, Say More recently posted..Mezamashii Run Project
Believe me, I know! It’s all relative, remember that I have been building up to this for a while before I started posting my workout – on top of the cumulative training I have done over the years. :)
Aww I remember doing those swimming tests back when I did synchro or regular swimming. They were always tough but I never had to do them in sets of 300m.
Out of curiosity what is 100 build?
Nadiya @ Milk and Honey on the Run recently posted..Nutrigenomics say what!
Yea, the 300s are really only needed if you’re training for longer distances. When I’m doing shorter races, those are 100s.
Build is a gradual build of speed thoughout the interval – so starting slower, with your fastest effort at the end of the 100. Make sense?
Cool :) I’ve never done that drill but I’m sure it can be applied to running too ;)
Nadiya @ Milk and Honey on the Run recently posted..Nutrigenomics say what!
Way to go with all the strength gains!!! It sounds like you’re really hitting a good groove with training. love seeing all you morning workout posts on IG. They make me realize how very late I get up. LOL!
Laura @ Sprint 2 the Table recently posted..Strange But Good Re-Imaginations
Thanks! It’s amazing the difference a recovery week makes! If I could sleep in and get everything done, believe me I would. I only pretend to be a morning person. :)
I appreciate any swim workout I can get mt hands on especially when they’re well explained. What is the rest period between the sets (warm-up, drill, etc.)
Axel recently posted..Half-Marathon Training: Week 2
Oh good to hear! I’ll share more over the next few months then. Any requests? :)
For the rest intervals, nothing specific on the warmup & cooldown on this workout, but I wouldn’t recommend more than 30 seconds. The focus is really on the main set for this one!
This pull-back week must’ve been nice! Oh I love the argyle skirt. So freaking cute. You also take the most adorable workout selfies I’ve ever seen. Teach me how to be that smooth! Haha snowboarding is such a wonderful creative active recovery activity too.
Caitlin recently posted..Fashion Friday: Back to Basics
So nice – always a week I look forward to. The skirt was a birthday present, it’s runningskirts.com, which I LOVE!
Thanks for the kind words on the #proof pics. :) It does take me a few shots sometimes, so just practice I think!
Thanks for the tip on the skirt! I have 3 of them and they are from 3 diff sources – TJMaxx (I think), Lululemon, and Skirt Sports!
I definitely think swim workouts are interesting. I’ve wanted to get into swimming for awhile, but I don’t have access to the right kind of pool!
Great to hear! No lap pool access? I think that would be pretty hard, although I have seen people swim laps (many, many laps) in a hotel pool. :)
How was your training over the past week? – was very well. did a nice mix of cardio and strength ;)
purelytwins recently posted..Day 9 bloated stomach and progress pictures
Nice! A good balance is so important. :)
What an AMAZING week. Did I mention that I am so so so inspired by all your ironman training. That is definitely on my life’s bucket list. Maybe one day! ROCK IT OUT GIRLIE!
Krysten recently posted..Channeling My Inner Yogi
Thanks Krysten! And I really appreciate that – if it’s something you want to do, I KNOW you can do it! :)
not gonna lie- i’m enjoying a break from evil bike tests!
Not gonna lie – I’m a little jealous. ;)