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Sub 45-40 - Tri


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Old 31-03-2015, 10:25 PM   #21
FilipeinDC
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Hello, Hope all is well.

I been working mostly on my tri development.
I have a option to spin on mondays,
Scheduled to spin/run on tuesdays, swimming on wednesday, running on thursday,
option for spin on friday and
Scheduled long bike ride on Saturday.

I am looking to start a cycle either today or tomorrow.

If I start on a wednesday, the days in which i do some harder workouts, day 5,8,12,15, fall on days that I am not working my legs out as hard as part of my Tri program (and my event is on a sunday as well)

My question is where would recovery come in? Because on a sat which is a rest day i I would be doing a 25 mile bike work out.

Is it possible to merge these two workouts?

Thanks much.
(feeling a bit more fit than last month And I have been able to run OUTSIDE!)

Filipe
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Old 01-04-2015, 09:29 PM   #22
FilipeinDC
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Thoughts on merging these two workouts?
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Old 02-04-2015, 10:31 AM   #23
TheEd
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the core sessions of the running program on

Day 3 to Day 8 . specific to the 5 x 2k . long run . 6 x 1k

if you are able to get those out the way, then you can focus on the TRI specific training

cycling can throw the legs out for the sessions between Day 3 and including Day 8

as you develop you are able to put swimming sessions in and around Day 3 to Day 8

hope this helps

TheEd
ps.. once you have done Day 3 and Day 8 , you can see how things will work for you
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Old 29-04-2015, 07:10 PM   #24
FilipeinDC
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Hello there, its been a while and well I been out of it for the past 2 weeks.
I was diagnosed with pericarditis which I have recovered and for the last few days I been just doing essay running as per the Doctor recommendations. And I believe that I can start going 100% again either tomorrow or Friday.

I have a Sprint Tri coming up on the 10th. Which wont give me time to do a proper cycle. What are your recommendations?

My tri club is doing a 25K Bike and 10K run this upcoming Saturday. If i do it my plan is to do it at a easy pace through out the length or should I avoid it altogether?

Thanks much.
f.
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Old 30-04-2015, 09:02 AM   #25
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filipe, I would seriously consider taking things easy and maybe cut the run down to 5km only

just be happy to be exercising again, instead of putting pressure on to perform

1 day at a time

TheEd
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Old 01-05-2015, 12:33 AM   #26
FilipeinDC
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Solid advice, Thanks.

I got cleared to run, and got some few easy 30m runs in there last sat.sun.monday and today did a some runs in the 3minute range tempo runs (slightly easier).

Just going to go easy tomorrow and take one day at a time.
f.
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Old 07-06-2015, 08:09 PM   #27
FilipeinDC
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Hope all is well on your end.

Managed to finish 6 in my field on a sprint trip three weeks ago, and considering that I stopped training, felt good.

I did one cycle of the program. Just recorded the days that I hit the track

Day 3
8:27 143HR
8:16 150HR
8:15 164HR
8:50 160HR
8:08 180HR

Didn't feel too tired while running just, couldn't get the tempo right

Day 8
3:52 164
3:56 168
3:56 164
3:52 164
4:06 168
3:53 172

Felt better easier this day to run at tempo.

Day15

1:33 144
1:31 160
1:30 156
1:30 160
1:30 156
1:30 160
1:29 144
1:30 156
1:29 160
1:25 168

Yesterday (Race day on the schedule), with the Tri group we did 40K on the bike and I followed up with a 10K that was around 43:45.

I have a Olympic Tri 3 weeks from now. I will be doing one more cycle.

Day3-8 OK to bike to work 16Km total if easy?
Also would you recommend my training pace to be?

Thanks much, take care.

Filipe
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Old 08-06-2015, 06:37 AM   #28
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try look to get some consistency in your training, and DONT go into your triathlon tired

which pace are you talking about, the cycle pace?

please provide me feedback of what your 2 weeks training looks like currently

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