Happy Monday, triteam!
By the end of the week I was basically one low HRV reading away from having to take two days of low training, then on the Sunday easy bike ride Indoor for AIA vitality. I expect I’ll be getting some forced rest over the next few days. Off season
Fun research I’ve been doing indicates that HRV (heart rate variability) Training can increase the effectiveness of training by perhaps four fold! I’m researching, testing, and thinking more and more about how I can seamlessly integrate HRV readings into our Team .
*Disclaimer: Do not take this training and adapt it to yourself, this is specific to my training needs, goals, and fitness. To get your own personalized training with these methods get on the waitlist for the Tri coaches, which you can visit our website here. Triathlonphilippines
Monday: Swim 2650m in 53mins. This is an easier recovery swim with floaty pants and not much effort of 80%.
Tuesday: Bike: Super short 30min but VERY intense bike ride featuring 8 short max efforts and one 1min max effort. ***These short bike workouts are the norm on Team Trainiac during the weekday bike workouts because they’re great workouts and far more practical for busy people to fit in.
Run: 30min Fluid Running water run in tempoish intensity with a heart rate kept in the 130s.
Wednesday: Swim: 3250m in 67mins. Now that I’ve stepped into the Strength and Speed building period of the year I’m increasing the swims to over 3k on average.
Strength: 30min kettlebell workout from the Onnit 6 programs. Doing more kettlebell work. I’ve grown very fond of it and I think it could be a good thing to incorporate into Team Trainiac.
Thursday: Swim: 3300m in 68min. The Tower 26 work is wrapping up the alignment section of their training year and they’ve included a or of single arm swimming, focusing on keeping each hand in the channel from edge of head to edge of shoulder.
Run: The main chunk of this run was 8x8sec max effort sprints at a 15 degree treadmill incline for maximum muscle recruitment
Friday: Recovery(ish) bike: Most of this bike was in recovery heart rate of 110-120bpm but I was doing some testing of the Solestar cycling insoles so I did 3x1min building to a 10sec sprint with each of three different types of insoles (the Solestar insoles won). This workout might have dug me into a bit of a hole.
Saturday: Run: 13k run in 75mins focusing the first 80% on keeping the heart rate under 139bpm. After digging myself into a bit of a hole yesterday my heart rate was quite high and I ran a bunch of 6.5min kms. The final 3.2k (16mins) was at fast effort, which in poor snowy footing was just under 4:30/k
Swim: 2950m in 61mins focusing on more one arm swimming, ever one arm swimming without freaking fins! This workout was a mental battle to get motivated for.
Sunday: Fat bike: 3:15hr bike (2:35hrs of ride time) fat bike which was quite intense and I actually crashed HARD onto the ground, bruising my ribs on a set of rocks I went down on.
TrainingPeaks Stats
