Hard to believe another Christmas is right around the corner. This school year has flown by! We're excited to spend Xmas with my familly and see all the little ones open up gifts. My sister's son, Brody, is especially going to be a riot watching him as he is 1 and a half.
It's always nice to have a break this time of year from school. I am really looking forward to getting in some good training and spending more time with Rachel and Kennedy.
This week I've had some good training sessions. A couple I'll share are I did a trainer session with the main set being 3 x 5 min. at 330+ watts with minimal recovery. I was able to hit some very solid numbers for this one. Next time I do this set I'll add another 5 min. interval or two.
Most of my running has been on the easier side. When I feel good I'll let myself run low to mid 6s, but other than that I just am logging miles on the run front. I'll start in with a more specific run workout each week next week. This time of year those sessions mostly come in the way of a tempo, progression, fartlek, or hill session. I'll start to increase my long run too.
Swim wise I have been just mixing it up doing a variety of sessions. This morning I did a main set with Ryan of 200 swim, 200 kick, 2 x (100s, 100k), and 2 x (50s, 50k). The kicks were done just under 1:00 per 50 and the swims were about 2:35 for the 200, 1:15 for the 100s, and :35 for the 50s. Nothing crazy fast, but just a nice tempo. Rest was pretty much the kicking. We then did 10 x 25 ON 30 sec. hitting each of them about 13-14 sec. I am a big believer on throwing a short set like this after a main set to really work on swimming fast, but not hard...almost stride outs after a run. I think it helps my economy in the water and allows those tempo paces to seem a bit easier. It is also good practice for getting out at the start of races.
That's about all for now.
Merry Christmas!
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