I've reached the end of Week 3 of my 70.3 plan and things are going very well. I am really enjoying my training. I contacted the coach that wrote this plan asking if I could tweak one of the sessions and he was most fine with it. Gotta do what works for you he said.
Week 3 looked like this:
Week 3 - 11 Feb 2013
Monday: Rest. Completed
Tuesday: Bike 40 minutes with 8 x 30-second sprints scattered. & Strength session (I added the strength in) - Completed
Wednesday: Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. Completed
Run 4 miles moderate + 6 x 10-second hill sprints. - This session has now been replaced with Thames Turbo Track session. It will help me overall with my technique and pace for overall endurance
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard. - Replaced this with 20km TT, which is around about 40 mins on the turbo (University study)
Friday: Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. Completed
Run 4.5 miles moderate. Completed - recorded my fastest pace and time over this distance
Saturday: Bike 30 miles moderate. Completed although I did 80km moderate
Sunday: Run 8 miles moderate. Completed although I felt it was shit, I did however add in 4 hill reps, 2 at Nightingale lane and 2 in Richmond Park up that bitch of a hill on the way to Kingston.
Swim 1,200 yards moderate. my first missed session in 3 weeks and this was due to work :(
Overall I am seeing some great improvements. I am getting stronger on the bike although there is a lot of work to do here. I am getting quicker at running, wiping around 3 mins of my 5km time and around 6 mins on my 7.5km time. Swimming requires a lot more work, so I have lessons starting tomorrow for 6 weeks. I don't think I have even touched the surface with my ability yet, I really look forward to what my times look like, what I look like and how I feel at the end of my 16 week training plan.
Thanks for reading, keep happy, stay motivated and if you are training, happy training :)
Till next time
Smooches
xx