Working It Out & Paying Attention

I think I might start looking more closely at my workouts. I tend to get a bit frustrated with progress, but that is really because I only look at time and distance, when really I need to consider other factors. This includes heart rate for running and cycling and the strokes I’m doing at swimming. Also in the gym what weight I am lifting or how long I’m holding planks for – all those little details that are easy to overlook.

So in order to make this a habit I am going to start reviewing my weekly works over the next month or so. My aim is consistency in my training to build a good base, so I’m not aiming for more distance or great speed, but rather getting fitter overall.

My current weekly plan is focused on getting to my club sessions:

Monday Running Club Hill or speed session 30-45 Heart Rate

Distance

Time

Easy Swim Kick session 20-30 Distance

Time

Tuesday Swimming Club Mixed session 90 Distance

Time

Stroke Proportion

Wednesday Running Club Long run session 45-60 Heart Rate

Distance

Time

Thursday

Rest Day

Friday Gym Strength 20-30 Weight
Easy Swim Kick session 20-30 Distance

Time

Saturday Swimming Club Mixed session 60 Distance

Time

Stroke Proportion

Gym Strength 20-30 Weight
Sunday Swimming Club Mixed Session 60 Distance

Time

Stroke Proportion

Bike Time 60-120 Heart Rate

Distance

Time

(Power?)

Total 7 – 10 Sessions a week

(425 – 555 minutes a week)

7-9 hours a week Measurements to take

 

I’m getting short gym session back in by fitting them into times before I coach so that I only have to go to the sports centre once, rather than multiple times. My only concern is that I am only getting one bike ride in a week. I may change this, but it is fitting in over the winter months when it is lot darker, therefore the weekends are the only times. My Easy Swim sessions are with friends for their benefit, rather than mine, so I am using them as kick session and stretch sessions, rather than full on training.

This is an ideal week. There will be many week, especially leading up to Christmas, where doing all these session will not be possible. So my goal is to do a minimum of 5 hours a week every week. I would like do a mix of activities in those minimum hours, but will have a flexible approach over the next 3 months (November, December, January), with the change point being February, where I will up my hours per week in build up for the official bulk of 70.3 training starting in April/June.

Starting next week I will review my weekly workouts and share on here 🙂

(Apologies for the weird looking table – copying and pasting didn’t work as planned!)

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