This is week seven of the Denver Marathon Training Plan (+ some swim & bike training). The last couple of weeks have not been very strong. Due to a planned vacation with some friends from Texas, I missed two long runs, and simply did not put in much run training. This week will hopefully get me back in the swing.
Plan for this week:
| Weekday | Workouts |
|---|---|
| Monday: | Bike 3 miles (easy commuting to work) Bike 8.5 miles (easy commute from work) |
| Tuesday: | Bike 9.5 miles (easy commute to the pool) Swim 2500 meters (aerobic effort) Bike 4.5 miles (easy commute to work) Run 4 miles (aerobic effort) Bike 8.5 miles (easy commute from work) |
| Wednesday: | Bike 8.5 miles (easy commuting to work) Run 8 miles easy/aerobic effort Bike 8.5 miles (easy commuting from work) |
| Thursday: | Bike 8.5 miles (easy commuting to work) Run 4 miles aerobic effort 8.5 miles (easy commuting from work) |
| Friday: | 9.5 miles (easy commuting to pool) Swim 3000 meters (endurance/form workout) 4.5 miles (easy commuting from pool to work) 8.5 miles (easy commuting from work) |
| Saturday: | Ride 50 miles (easy/mod - Pine Junction Ride w/RMCC) Run 8 miles @ goal race pace |
| Sunday: | Long Run: 16 miles @ marathon pace minus 45 to 90 seconds |
Goal Totals
Swim: ~2.0 hrs, 5500 meters
Bike: ~8.0 hrs, 124 miles
Run: ~ 6.5 hrs, 40 miles
Total Goal Hours: 16.5 hrs
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