July 6th-July 11th WEEK 2
Did you have a successful first week of training? Don't worry if it was a little bumpy, the holiday may have thrown some off the routine. Take this next week by the horns and go for it! Get outside, enjoy the beautiful weather and make yourself healthier!
Did you have a successful first week of training? Don't worry if it was a little bumpy, the holiday may have thrown some off the routine. Take this next week by the horns and go for it! Get outside, enjoy the beautiful weather and make yourself healthier!
Monday: Swim: 200 yards (meters),Run 20 minutes
Warm-up: 50 easy freestyle
Main set: 2 x 50's easy freestyle -15 seconds rest between each
Swim down: 50 swim down real easy
Run: 20 minutes
9 and 3/1 - 9 minute warm-up, then 3 minutes jog, 1 minute walk for
remainder of your run.
Tuesday: Bike 6 miles
Warm-up: 10 minute easy spin. Keep HR below zone. After 10 minutes,
build your effort and ride in your aerobic zone. Allow time to cool down
and bring your HR down close to 100 beats per minute or lower.
Warm-up: 10 minute easy spin. Keep HR below zone. After 10 minutes,
build your effort and ride in your aerobic zone. Allow time to cool down
and bring your HR down close to 100 beats per minute or lower.
Wednesday: Swim: 200 yards (meters), Walk 30 minutes
Warm-up: 50 easy swim freestyle
Main set: swim 4 x 25's freestyle -10 seconds rest between each
Swim down: 50 swim down real easy
Walk: 30 Minute
Keep the walk brisk. This will act as great means of active recovery.
Warm-up: 50 easy swim freestyle
Main set: swim 4 x 25's freestyle -10 seconds rest between each
Swim down: 50 swim down real easy
Walk: 30 Minute
Keep the walk brisk. This will act as great means of active recovery.
Thursday: Rest/Strength Training
Friday: Run: 20 minutes
9 and 3/1. 9 minute warm-up, then 3 minutes jog, 1 minute walk for
remainder of run.
9 and 3/1. 9 minute warm-up, then 3 minutes jog, 1 minute walk for
remainder of run.
Saturday: Bike: 8 miles
Warm up with 10 minutes spinning. Keep HR below your zone. After 10
minutes, slowly bring your HR rate up to aerobic zone for remainder of
your ride. Allow enough time for cool down.
Warm up with 10 minutes spinning. Keep HR below your zone. After 10
minutes, slowly bring your HR rate up to aerobic zone for remainder of
your ride. Allow enough time for cool down.
I am new to the ward and new to the relief society triathlon. If I wanted to meet up and do the group bike ride tomorrow where would I go? Where does the group meet? Thanks!!
ReplyDeleteWelcome! Which ward are you in? I would love to meet for a group ride tomorrow too. I'm in the Eld Inlet ward.
DeleteI'm in the Oly 3rd ward. I honestly don't know the area well and wouldn't even know where to ride. Any info. would be great :)
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