01
Jul
10

Willy waving and specific 5km training

So these are the numbers from the last month

Total Run – 26:35:56 – 38.4% – 212.24
Total Swim – 4:41:32 – 6.8% – 7.54
Total Bike – 28:25:36 – 41% – 503.3
Total Cross 9:33:53(rowing, body pump, circuits and weights)
Grand Total 69:16

I had 2 total rest days so this equats to about 2hrs and 28 mins of training a day
or
2hrs and 18 mins if you do it over 30 days

A great month of training hitting alll my targets with some good highlights. The best being 400 metres of swimming!!!!!!!!!!!!!!!

It has become quite apparent that given my training volume I cannot really do much more and that my running speed has stagnated

Once at this point then 1 speed session a week.

so over a 4 week period 10 x 400 off 60

5 x 800 off 90
4 x 1000 0ff 120
2 x 2000 off 240

The idea is to run the reps at around 5km pace

Following month knock 15/30/45/60 seconds off the recovery

We shall see how this goes

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1 Response to “Willy waving and specific 5km training”


  1. 1 RFJ
    July 2, 2010 at 8:53 pm

    Nice training and and targets


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