0500 at Ron Andrews Community Centre:
High Tension low intensity intervals on the spin bike. Three 20 minute intervals spinning at 20-30 RPM with maximum tension on the bike. Rest 2 minutes between each interval. Keeping the heart rate very low. Approximately 130 beats/minute. This keeps my legs under tension for a long time while leaving my some energy in the tank for the rest of the day.
1130 at Lynn Headwaters
45 minutes running relaxed. Heart rate 150-160. Was planning on going 75 minutes but my foot wasn’t feeling good so I sacrificed this training session for the good of the program. Not too worried about running right now as long as my foot is feeling good; still just clocking miles here.
1530 at Ron Andrews
Swim-Bike brick workout. Smooth 100M-200M-300M-400M-500M in the pool. Focusing on good technique here remember “slow is smooth and smooth is fast.” Immediately after finishing I jumped back on the spin bike for another 25 minutes. This time spinning at 95-105 RPM with a medium tension.
Still getting more & more specific for an actual triathlon. Trying to incorporate more bricks to simulate racing . If the weather is nice I hope to be doing some open water swims for longer distances.
All the best,