Awesome Workout!

I'm Proud of this Workout! from the MCT Triathlon Training Blog

Hard Run and Swim Workout

The first hard workout day of the season. I was slightly dreading the run because it was one of the first frigid days of the winter. High of 23 and low of 5. But got out there anyway!

Workout 1 - VO2 Max Run
Distance: 60 Minutes

Part 1: Modified Mile Repeats from MCT Triathlon
Part 2: Quick Plyometric Session

Part 1: Mile Repeats

Distance:
50 Minutes

Workout:

• 10 Min Warmup
  
• 4xMile
  
• w/ 2 min moving rest
• 5:32
• 5:55 (Uphill and Against Wind)
  
• 5:12 (Downhill and With Wind)
  
• 5:34
• 8 Min Cooldown
  

Great For:
Typical VO2 Max Workout

Part 2: Quick Plyometric Workout

• High Knees
• Butt Kicks
• Grape Vine
• High Kicks
• Backward Run
• Kick Outs
• Egg Shells

With a few minute Cooldown

Recovery 1 - Stretching
The Quick Stretch - Distance: 15 minutes

Workout 2 - Warmup Endurance Swim - 4000yds

• 800 Choice
• 600 Free/Breast
• 400 Breast/Back
• 200 Fly/Free
• 400 Kick 4x(2x25 Sprints, 1x50 Steady)
• 200 Dolphin Kick Accelerations (8x25's)
• 6x200 @ IM Pace in 4:00
• 200 Cooldown

Recovery 2 - Massage
Self Massage w/ The Stick

Injury/Soreness Report:
Right knee is tweaked, most likely from the mile repeats. The outside tendon (side) of the knee. Feels tight and sore.

The Gawors' Home Page!

Another Hard Workout Day!

Tired today. Great workout though. Bella got blood work for heart worm. All negative. She is so cute. GMAT Studying is going well and such. Yay!

Today's Workout
Morning
Swim 60 min (yds)
.....400 warmup
.....5x2x40 kick (IM with 2 free)
.....5x80 Interval (IM with 2 free, AFTER corresponding Kick)
.....6x40 Pull (Focus on the catch, do 10 catch exercises before each repeat
.....6x20 Sprint
.....Some Cooldown

Afternoon
**Coffee
Run 60 min
.....3xmile @ 5:20
.....3x800 @ 2:35 (alternating with mile repeats)
half mile rest
.....4x150m Wind Sprints
**Endurox and Heed

Bike 30 min Cooldown

Full Body Stretch

Nutrition
English Muffin
Chocolate Milk
Matt's Whipped Eggs
Gawors Frozen Fruit Treat
String Cheese
Chocolate Milk
Lemon Water
Peanut Butter Sandwiches
English Muffin
Orange
Pretzals
Gawors Frozen Fruit Treat
Tilapia
Cod
Sweet Potato
Broccoli and Cheese