I'm now into Week 3 of my cardio schedule, and it is exhausting, but I can already see improvements as a result of my weight training.
My speed has improved. I can run sub-10:00 miles comfortably, though I'm still trying to run at 11-12:00 paces to save my poor knees.
It's hard to tell with cycling because I'm on the spin bikes right now, but I'm able to sustain a 90-minute ride at 130-150 bpms.
I'm up to doing 1.4 miles in the pool, but I need to work on swimming more laps consecutively.
I'm following a half-ironman schedule from Beginner Triathlete, modifying each week to fit my schedule. I opted to repeat week one a few times to get used to the increased cardio. I had a scare a week and a half ago, a sore knee, but all it took was some ice and a couple days off and I'm good as new!
Beginner Triathlete calls for six days a week, but I am only doing five.
Here's what this week looks like. The original plan is here.
40 minute run
Downtown Fitness Club athlete program
Swim: wu: 4 x 75, last 25 in each is backstroke; main: 3 x 400; cd: 150 easy
Teach body sculpt at Fairport RAC
8 mile run (increased to also train for Flower City -- 8 weeks away!)
60 minutes road or trainer, all small chainring work, low effort.
Swim: warmup: 400 continuous - last 50 in each 100 is kick; main: 8 x 100, cd: 6 x 25, each slower than last
Teach body sculpt and bootcamp at Henrietta RAC
Bike: 45 minutes - 15 warmup, 15 steady effort, 15 cooldown
DAT if I have time and energy
Bike: 90 minute ride (I'll take a spin class somewhere)
Swim: Warm up - 200swim, 200kick, 200pull, 200swim, main: 1 x 1500, cd: 4 x 50, each slower than last
Run: 30 mins