Goofy Challenge Training Week #6 & Oilman 70.3 Training Week #5

I *think* that I finally had a week where I hit every workout...well, except for strength training.  The strength training was minimal, which kinda makes me sad.  But this was a week where I felt that a little extra sleep should win out over the workout.  Back to it after Town Lake!!!

Monday, 8/19
Endurance Run, 30 minutes

Endurance Swim,  1 hour, 2800 yds

• 8x25 on 15 sec rest one easy one fast
• 4x100 on 15 sec rest pull with bouy and/or paddles
• 4x100 descend 1-4 on 30 sec rest
• 1x400
• 1x300
• 1x200
• 1x100
• 4x50
• all on 20 sec rest moderate effort
• 200 cool down swim easy

Tuesday, 8/20

Endurance Bike, 50 minutes

This was a fun workout!

• Warm-up, 10 minutes
• 5x2 minutes at a high cadence, with 2 minutes easy between each
• 10 minutes endurance at high cadence
• 10 minutes easy

Wednesday, 8/21

Tempo Run, 40 minutes

Tempo Swim, 50 minutes, 2000 yds

• 300 warm up
• 15x100 a little faster than your comfortable/moderate pace--close to race pace (your estimated oly race pace). Rest 15 seconds in between each but one minute rest after every five 100's
• 200 easy

Thursday, 8/22

Endurance Bike, 1 hour
I went to spin class


Friday, 8/23

DAY OFF

Saturday, 8/24
Endurance Long Run, 7 miles (per Disney Training Schedule)

Endurance Swim

• 300 easy
• 5x50 kick on 10 sec rest
• 3x100 pull with paddles and/or buoy (whatever you like best) on 20 sec rest
• 5x50 kick on 10 sec rest
• 3x100 moderate effort on 20 sec rest
• 100 easy

Sunday, 8/25

Endurance Brick

• 2 hours on the bike at endurance pace
• 30 minute run