16-03-2009 / 22-03-2009 (WEEK #10)

WEEK #10 (16-03-2009 / 22-03-2009)

Swim 2:30 - Bike 6:45 - Run 4:00 -- Total: 13:15

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Monday

SWIM 0:45

WARM UP

2 sets of:

100 Swim - 100 Kick - 100 Pull -- 2nd set should be slightly faster

MAIN SET

8 x 200 w/20 sec recovery

(Alternate set: 5 x 200)

-- each 200 should be done as 100 @75% / 100 @80-85%

COOL DOWN

100 Swim - 100 Kick - 100 Pull - 100 Swim

DAILY TOTAL: 0:45

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Tuesday

BIKE 1:40

WARM UP

10:00 easy spin, gradually increase effort to 65%

INTERMEDIATE SET

5 x (20 sec spin @110+ rpm / 40 sec @90 rpm)

-- then spin easy for 2:00

MAIN SET

Descending intervals:

2 x (6.2mi / 10km / 15:00) hold right @75% -- 3:00 recovery spin

(5.0mi / 8km / 14:00) increase to 80-85% -- 4:00 recovery spin

(3.1mi / 5km / 10:00) @85+% -- go straight into cool down

COOL DOWN

spin easy @85 rpm, bringing your HR back under 60% by the end

RUN 1:00

Give yourself about 20:00 to get into it, letting your HR rise gradually to 65-70%

30:00 tempo run -- challenge yourself here: it should feel pretty tough, but definitely short of that '"race pace" tightness and exhaustion. Your HR should stay above 80%, but should also remain below 85% throughout the effort.

Cool down completely, allowing your HR to come down gradually. It's important that you recuperate properly to leave yourself ready to attack the remainder of the week.

DAILY TOTAL: 2:40
WEEK-TO-DATE: 3:25

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Wednesday

SWIM 1:00

WARM UP

400 Swim - 200 Kick - 200 IM

Intermediate Set:

8 x 50 (25 easy / 25 fast) w/10 sec rest

(ALTERNATE SET: 6 x 50)

MAIN SET -- BIG TARGET!

Today's big target is the same duration as the previous ones, but the durations are mixed up to provide some variety and to help you keep your focus throughout the set.

4 sets of the following, all at race pace (85+%):

200 w/20 sec rest

2 x 100 w/10 sec rest

2 x 50 w/10 sec rest

-- NO additional rest in between sets - go straight into the next one.

COOL DOWN

6 x 50 easy w/10 sec rest

BIKE 1:20

20:00 warm up spin, gradually bringing your HR up to 70% (no higher)

DRILLS

3 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)

MAIN SET

Ironman Interval -- exactly 1/10 of an Ironman bike leg

(11.2mi / 18km / 33:00) @75% -- record your time for future comparison

Cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end. It should be relatively easy to keep your HR under control throughout today's easy efforts.

DAILY TOTAL: 2:20
WEEK-TO-DATE: 5:45

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Thursday

SWIM 0:45

WARM UP

300 Swim - 100 Kick - 200 Pull

MAIN SET

3 x 400 w/2:00 rest after each

#1 @80%, #2 @85+%, #3 @90+%

COOL DOWN

16 x 25 IM order w/5 sec rest

RUN 1:15

This workout is particularly suited for running at a track. The time durations are provided for guidance if you don't have access to one.

15:00 warm up jog

Intermediate set:

4 x (100m or 20 sec build up / 100m or 40 sec recovery jog)

-- no additional rest between sets

MAIN SET - BIG TARGET

3 sets of the following:

1 x (800m / 3:00) @80-85% w/(200m / 60 sec) recovery

2 x (400m / 1:30) @85% w/(100m / 30 sec) recovery

-- extra (800m / 4:00) recovery jog after each set

-- these "broken miles" should add up to your Half-Marathon PR pace per mile, or better!

Long cool down jog, continuing to run until your HR returns under 75%, then 70%, then 65%. You should walk the final 2-3:00 to ensure that your HR is back under 100bpm before stopping.

DAILY TOTAL: 2:00
WEEK-TO-DATE: 7:45

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Friday
You've had a particularly tough last three days, especially Tuesday's ride & run, Wednesday's swim, and yesterday's track workout. You'll need this day off to regroup before a tough weekend.

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Saturday

BIKE 2:45

Some of you are racing today (Wildflower), and the others should head outdoors if the weather is cooperating. Also, it's perfectly fine to swap Saturday's sessions with Sunday's, which is pretty useful if it's raining on Saturday and the forecast calls for sunny skies the next day -- keep that in mind throughout the warmer months.

For those stuck indoors, we've got a tough one lined up for you:

WARM UP

20:00 warm up spin, using a gearing pyramid to get into it slowly.

DRILLS

3 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)

Aerobic Set:

This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.

2 x (11.2mi / 18km / 33:00) @75% with 3:00 @60-70% recovery

Intermediate Set:

During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.

4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous

MAIN SET -- BIG TARGET

(6.2mi / 10km / 17:30) @80-85% w/ 3:30 recovery @60-70%

2 x (3.1mi / 5km / 8:30) @85% w/3:30 recovery @60-70%

COOL DOWN

Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!

DAILY TOTAL: 2:45
WEEK-TO-DATE: 10:30

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Sunday

RUN 1:45

30:00 warmup, gradually raising your HR to 75% for the last 10:00

6 x 8:00 tempo run @80% w/2:00 recovery jog

Continue jogging, allowing your HR to come back down to 60% before stopping

BIKE 1:00

Get directly on your bike, pedaling with a cadence of 90-95rpm @65% or under throughout

DAILY TOTAL: 2:45
WEEK-TO-DATE: 13:15