Triathlon training log

[donnajo]

Hi! My name is Donna and I am starting a log on my training for my triathlon. I started training the beginning of October so right now I am in the middle of Base training for my event. As far as weight training goes I am just starting a power endurance phase.

My weekly schedule is:
2 weight sessions a week.
2 swims. 1 Long, 1 short
2 bikes 1 long , 1 short
2 runs 1 long , 1 short


I am doing a sprint tri at the end of april and an olympic length tri at the end of may.

Anyway, I will just start logging workouts from this point on.


Plyo Circuit #1
speed squats
lunge jumps
power step ups
jump squats
explosive push ups ( every time I would push up and leave the ground I would grunt. I couldn't help it. It was that hard)
mountain climbers
squat thrust with vertical jump


Swim workout: Workout focus was endurane and speed

total yards 2800

warm up:

300 swim
200 kick
12- 25's sprint w/ 10 second rest interval

Main Set:

200 moderate swim
2-75's fast(15 second rest interval)
rest 30 seconds and repeat for a total of 4 times.

400 kick( 100 easy, 200 moderate, 100 easy)

Cool down: easy 100

[Marykaa]

Welcome to the forum and to the Logging section! Glad to have you aboard, this will be very interresting to follow [img]smile.gif[/img]

[TrainingGirl]

Hi Donnajo! (It's Tracy [img]smile.gif[/img] ) Congrats on beginning your training for your tri.

[galya]

Awesome. I've always wanted to see how someone actually gets ready for a tri. How many have you done so far?

[Tin Man]

Welcome Donna,

Your warm-up sound like a workout in itself. Like Gayla, this will be interesting to follow. Let us know when you need us to shout some encouragement to keep you going.

Tim the Tin Man

[gobbla]

welcome...looking forward to following your log.

[donnajo]

Hi everybody. Thanks for the warm welcome.

Today I ran 48 minutes. I felt real good and much better going up hills. Of course, usually I have my baby in the jogging stroller which is added weight. My husband was home to watch her today so it was real interesting just running with me and the dog.

[donnajo]

12/13/05 Tuesday


Weight workout:

Superset 1:Bb Squat 10/95,10/95,8/95
Jump squat w/ MB throw 3x10@6lb.MB

Superset 2: Hammer Ground Base Jammer 3x8@25 per arm
MB Chest Pass 3x10

superset 3: Lat Pulldown 3x8@100lbs
SB MB Pullover and throw 3x10

superset 4: Bb Push Press 3x8@65
Mb underhand toss 3x10

superset 5: Bb RDL 3x8@95
Box Jump Up 3x8@BW


Workout 2: Taught 45 minute cycle class. Focus on Jumps and hills.

[TrainingGirl]

Your numbers look good!

Can you describe the Hammer ground base jammer?

[donnajo]

Originally posted by TrainingGirl:
Your numbers look good!

Can you describe the Hammer ground base jammer?

Here is a pic of it. Jammer

[galya]

Evil. How can you do this without a machine?

[donnajo]

taught a 45 minute cycle class. Lots of sprints, jumps , and hills. class went well.

[donnajo]

Short Swim workout today

1900 yards total

warm up: 200 moderate swim
Main set: 6-100's ( 1,3,5 -25 fly,25 back,25 breast, 25 free, 2,4 ,6- free)

10-50's pull

200 IM( 50 fly,50 back,50 breast,50free)

coodown: easy 100 swim

[donnajo]

Friday

Bb squat 3x8@105
Mb Squat jump and throw 3x8@8

Hammer GB Jammer 3x8@25per arm
depth pushup 3x6@BW

Lat pulldown 3x8@105
MB pullover with throw on stability ball 3x10@8

Push press 3x8@65
MB underhand throw 3x8@8

RDL 3x8@105
box jump 3x8@BW

29 minute interval run on treadmill


Saturday

Warm Up
400 swim
300 Pull
200 kick


Main Set:
400
2x200
400
2x200
400

Cool Down:
100

[BamaDave]

Hi Donna, I'm looking forward to reading your log! Very cool.

[donnajo]

This week is my unloading week. I build for 3 weeks and unload on the 4th. So all my training times will be shorter.

I ran 29 minutes today and taught my max muscle class.

[donnajo]

Taught a 45 minute cycling class. Was fun. donna

[donnajo]

This is my unload week still so only an easy 17 minute swim. I am just going to do random strokes and make sure I am moving for 17 minutes.

[Marykaa]

hi Donna [img]smile.gif[/img]

quote
______________________________ ________________
I build for 3 weeks and unload on the 4th.
______________________________ ________________

do you do that pretty much all year around?

[donnajo]

It depends on what I am training for but yes. You can't keep adding on. You have to have planned recovery weeks to prevent overtraining and plateau. That is the whole concept of periodization. Eventually you would either be overtrained or see no improvement if you kept constantly pushing every week. Planned rest or reduced training is just as important as planned training. Donna

[donnajo]

Today I am teaching a 45 minute cycling class and a 50 minute physioball sculpting class. The second one I instruct more than participate.

[donnajo]

I biked 82 minutes indoors on the trainer today. This is my first workout after being sick for the last few days with some stomach bug.

[Marykaa]

Sorry to hear you were sick. And glad to read that you're back in the game [img]smile.gif[/img]

[donnajo]

I ran 29 minutes today. I jumped back into things to fast after being sick so I laid off some more days. I feel much better now and am ready to get back to my workouts

[donnajo]

I have been working out. I have just been so busy I haven't been posting. I will start up again.
Tonight I am going to do a swim workout.

[Marykaa]

I hope it's good things that are keeping you busy.

Give us some news as soon as you can! [img]smile.gif[/img]

[Faraz421]

You must be busy, that sure is alot of training, and very intriguing too. Im hoping to do a triathalon next year. Great how the classes you teach fit in too! keep it up!

[Ogedei]

What sort of weight training are you doing for your tri training?

Og.