Monday - Rest
Swim - 30min lesson at the Rockwall Aquatics Center of Excellence. Minimal talking, lots of swimming.
Run - 30min light jog with Angelia.
Bike - 45min Cadence Intervals (10x 30sec high cadence w/ 1min recovery + warmup & cooldown). Julian had done this before but was ready to give it another shot (follow link for video).
Swim - 30min lesson at the aquatic center.
Run - 1hr15min track practice. Coach Barrett of Rockwall Running Center and the Mustangs Track Club had him doing tons of sprint work.
Friday - Rest
Bike - 1hr Hard Intervals (5x 2min hard with 5min recovery + warmup & cooldown). Ideally we would've taken him for a long "steady-state" ride but I was fried from the morning group ride and Angelia was fried from a 9mi walk/run at the lake. Here's the summary I put in Training Peaks for this workout:
|On the trainer .....|
5x 2min "all-out" in a harder gear with 5min recovery
Julian's version of "all-out" is more like threshold. On the 4th interval I stood next to him and kept him going. His cadence would get up to 100 and I'd have him shift to the next gear. He was vocal about how much it hurt but I pointed out his legs could do more, look how quick they're still spinning. That interval he put the suffer on but recovered nicely. Now that he knew what it felt like to really push, I told him the last interval was up to him. It would be a test of his will. He didn't push quite as hard on that last one but it was much better than the first 3. He rounded out the hour spinning and still had plenty of energy the rest of the day.
Swim - 1hr10min Open Water lesson. A ton of swimming here .... and a lot of progress. A triangle course was set up in the water which Coach Sean and I both estimated at around 75m. Often he was doing 2 loops of the course before any rest (and rests were brief). By the end, a beach entry was included to complete the experience. No idea how much he swam total but it was a lot.
So, how do you think his week stacks up? Should we tell him there's another potential shot at IronKids in Oklahoma City on August 21st?