Latest Workouts & More
Greetings,
The last few days have been pretty decent for getting in some unique workouts for my triathlon training strategy for my May race.
Sunday, I did a triple-combo workout format of the following:
1. Kettlebell Clean & Presses for 10 minutes, Tabata style (20s work, 10s rest per arm, alternating sides each set) with my 35# k-bell
2. 10 Minutes on the Upright Bike, which was 3 minutes easy, 4 minutes Tabata, and 3 minutes easy
3. Finished off with 1.5 miles in 10 minutes on the treadmill, running first 1/2 mile in 4 minutes, then a full 6 minute mile at 10mph to cap this off.
With slight transition times, this workout was just over the 30 minute mark. It helped simulate the 10 minutes or less I'll do for the swim with the full body action of the KB Clean & Presses, then a brief 10 minute bike ride with some spurts, and basically half of the 3 mile race distance I'll cover, done in 10 minutes time to finish this out.
Monday I mainly lifted my regular routine of bench press & deadlifts, with some pull-up work at home. While at the gym though, I did another run on the 'mill, this time in the following manner:
1/4 @ 8, 1/4 @ 10.2, 1/4 @ 7.5, 1/4 @ 10.2, 1/8 @ 7.7, then 1/8 @ 10.2 x 4 times. It was nice to try some 200 jog, 200 sprints for a change in the last mile of the workout.
As an estimate of where 200m is on a mileage readout in "1.25" format on the treadmill, I estimate a 200m distance to be at the 12-13% mark, so when I hit 12%, I will speed it up to my desired interval speed. It works for me.
Tuesday, I did just an at-home workout with my 40# kettlebell only, doing some KB Clean & Presses once again, this time for 20 minutes in a 20s work, 10s rest pattern, as I usually do.
I find that the 20s work, 10s rest pattern fits in so well with making the workout a swift-running interval plan, switching sides every 30s really helps out, too. One side rests while the other works, but the whole body is working as a unit in the end.
Today's workout was just a bike & run combo, following 15 minutes total on each section.
The Bike portion was 3 minutes easy, 3 Tabata style, x 2, with 3 minutes easy at the end.
The Run was basically alternating 1/4 mile distances between 8:00 pace & 6:00 pace, for 2 miles total, getting 2 miles done in less than 14 minutes total.
On a side note: on Monday, I weighed myself and took my body fat %, which I really haven't done in a long time. Last time I checked I believe I was around 185 & 13% body fat, back when I was working as an auto detailer by day. Now with my new job, I am not so physically rushed & pushed, making me actually put some 'good weight' back on. I'm now 195 and 13% bodyfat. What amazes me is how I've been able to still keep moving pretty good on my treadmill runs and handle things well. I think its because as I've slowly gained some weight back, my body has slowly adjusted to handling it. I know I feel much stronger lately than when i did back in October, after starting the program up that I'm doing now. I suspect with further training, I will maybe drop down that weight a bit as my volume goes up in overall cardio training for the triathlon, but I should still be able to keep the new strength I've been getting.
All in all, its been a good week.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
The last few days have been pretty decent for getting in some unique workouts for my triathlon training strategy for my May race.
Sunday, I did a triple-combo workout format of the following:
1. Kettlebell Clean & Presses for 10 minutes, Tabata style (20s work, 10s rest per arm, alternating sides each set) with my 35# k-bell
2. 10 Minutes on the Upright Bike, which was 3 minutes easy, 4 minutes Tabata, and 3 minutes easy
3. Finished off with 1.5 miles in 10 minutes on the treadmill, running first 1/2 mile in 4 minutes, then a full 6 minute mile at 10mph to cap this off.
With slight transition times, this workout was just over the 30 minute mark. It helped simulate the 10 minutes or less I'll do for the swim with the full body action of the KB Clean & Presses, then a brief 10 minute bike ride with some spurts, and basically half of the 3 mile race distance I'll cover, done in 10 minutes time to finish this out.
Monday I mainly lifted my regular routine of bench press & deadlifts, with some pull-up work at home. While at the gym though, I did another run on the 'mill, this time in the following manner:
1/4 @ 8, 1/4 @ 10.2, 1/4 @ 7.5, 1/4 @ 10.2, 1/8 @ 7.7, then 1/8 @ 10.2 x 4 times. It was nice to try some 200 jog, 200 sprints for a change in the last mile of the workout.
As an estimate of where 200m is on a mileage readout in "1.25" format on the treadmill, I estimate a 200m distance to be at the 12-13% mark, so when I hit 12%, I will speed it up to my desired interval speed. It works for me.
Tuesday, I did just an at-home workout with my 40# kettlebell only, doing some KB Clean & Presses once again, this time for 20 minutes in a 20s work, 10s rest pattern, as I usually do.
I find that the 20s work, 10s rest pattern fits in so well with making the workout a swift-running interval plan, switching sides every 30s really helps out, too. One side rests while the other works, but the whole body is working as a unit in the end.
Today's workout was just a bike & run combo, following 15 minutes total on each section.
The Bike portion was 3 minutes easy, 3 Tabata style, x 2, with 3 minutes easy at the end.
The Run was basically alternating 1/4 mile distances between 8:00 pace & 6:00 pace, for 2 miles total, getting 2 miles done in less than 14 minutes total.
On a side note: on Monday, I weighed myself and took my body fat %, which I really haven't done in a long time. Last time I checked I believe I was around 185 & 13% body fat, back when I was working as an auto detailer by day. Now with my new job, I am not so physically rushed & pushed, making me actually put some 'good weight' back on. I'm now 195 and 13% bodyfat. What amazes me is how I've been able to still keep moving pretty good on my treadmill runs and handle things well. I think its because as I've slowly gained some weight back, my body has slowly adjusted to handling it. I know I feel much stronger lately than when i did back in October, after starting the program up that I'm doing now. I suspect with further training, I will maybe drop down that weight a bit as my volume goes up in overall cardio training for the triathlon, but I should still be able to keep the new strength I've been getting.
All in all, its been a good week.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 1/13/2010 6:04 PM 
Categories: uncategorized
Tags: triathlon training sprint training interval training
Categories: uncategorized
Tags: triathlon training sprint training interval training
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