WEEK 10 Aug 31st-Sept 5th
LIFE IS GOD’S GIFT TO YOU. WHAT YOU DO WITH LIFE IS YOUR GIFT TO GOD.
LIFE IS GOD’S GIFT TO YOU. WHAT YOU DO WITH LIFE IS YOUR GIFT TO GOD.
I truly hope these last two months of training have been an opportunity for you to discover what you can do with the amazing gift of your body. It is an empowering experience to set a goal, follow a plan, and incrementally increase and advance until that goal is obtained. This is true in every aspect of our lives- from our spiritual goals to nurture our testimony, personal goals that help us be better wives, mothers, or daughters, or physical goals such as these that help us care for our bodies. Whatever the direction, we honor our Heavenly Father with our desire and ability to improve. I hope this training experience has provided you the opportunity to improve, and to realize that we really can achieve hard things when following a correct plan. For all you “first-timers”, you will know just what I mean when you cross the finish line in three weeks. I can’t wait to cheer you all on!
Registration is due! Click here to register online
www.racerpal.com/races/WonderWoman.html
Monday: Swim: 600 yards (meters)
Warm-up: 50 easy freestyle
Main set: 500 swim freestyle straight and easy
Swim down: 50 swim easy
Run: 30 Minutes
9 and 8/.15 - 9 minute warm-up. Then 8 minutes jog followed by 15
seconds walk for the remainder of the run.
Tuesday: Bike 15 miles
Make sure to warm-up, cool down and don't forget to stay hydrated!
Wendseday:
Swim: 600 yards (meters)
Warm-up: 50 easy freestyle
Main set: 5 X 100's swim easy freestyle. Rest 15 sec. between each.
Swim down: 50 swim easy
Walk: 45 Minute
Keep the walk brisk. This will act as great means of active recovery.
Thursday: Rest/ Strength Training
Friday: Run 60 minutes
9 and 8/1 - 9 minute warm-up, then 8 minutes jog, 1 minute walk for the
remainder of your run. Remember, as we up the distances, injury
prevention is key! Try to keep your Heart Rate Low
Saturday: Group Training/Bike 20 miles
Make sure to warm-up, cool down and don't forget to stay hydrated! This
is the last long ride before your race and it is worth repeating...Are you
working on your pre-race nutrition?
Walk: 30 Minutes
Keep the walk brisk. This will act as great means of active recovery.
Registration is due! Click here to register online
www.racerpal.com/races/WonderWoman.html
Monday: Swim: 600 yards (meters)
Warm-up: 50 easy freestyle
Main set: 500 swim freestyle straight and easy
Swim down: 50 swim easy
Run: 30 Minutes
9 and 8/.15 - 9 minute warm-up. Then 8 minutes jog followed by 15
seconds walk for the remainder of the run.
Tuesday: Bike 15 miles
Make sure to warm-up, cool down and don't forget to stay hydrated!
Wendseday:
Swim: 600 yards (meters)
Warm-up: 50 easy freestyle
Main set: 5 X 100's swim easy freestyle. Rest 15 sec. between each.
Swim down: 50 swim easy
Walk: 45 Minute
Keep the walk brisk. This will act as great means of active recovery.
Thursday: Rest/ Strength Training
Friday: Run 60 minutes
9 and 8/1 - 9 minute warm-up, then 8 minutes jog, 1 minute walk for the
remainder of your run. Remember, as we up the distances, injury
prevention is key! Try to keep your Heart Rate Low
Saturday: Group Training/Bike 20 miles
Make sure to warm-up, cool down and don't forget to stay hydrated! This
is the last long ride before your race and it is worth repeating...Are you
working on your pre-race nutrition?
Walk: 30 Minutes
Keep the walk brisk. This will act as great means of active recovery.
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