08-06-2009 / 14-06-2009 (Week 12)

Week 12 (08-06-2009 / 14-06-2009)

Swim 3:00 - Bike 8:00 - Run 4:30 -- Total: 15:30

Lead-in week to the taper...great job!

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Monday

Have a great day off!

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Tuesday
The bike intervals will be done at the same intensity, but the repeats will be shorter and there will be more of them.

SWIM 0:45

WARM UP

4 x 200 Choice w/:20 rest

descend 1-4 from 50-75%

MAIN SET

2 sets of:

300 @ 80%

200 @ 85-90%

100 @ 90+%

Take :30 rest during the entire set. You should never be going all out during this set -- work on controlled & relaxed speed.

COOL DOWN

8 x 50 w/:10 rest; total recovery

BIKE 1:00

10:00 getting your HR up to 70% -- straight into

5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes

MAIN SET

Hit each repeat hard from the beginning, but be sure to finish each repeat strong too.

Do 6 sets of the following:

4:00 @ 84-92+%

1:15 easy spin at 60-65%

Increase your effort within each repeat, so that the final 1:00 is pushed pretty hard, but not all out. Again, work on controlled & relaxed speed.

COOL DOWN

During the final 10+ minutes, shift into your small chain ring and pedal at 100+rpm. Allow your HR to fall under 60% and closer to 50% by the end.

DAILY TOTAL: 1:45

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Wednesday

RUN 1:15

15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.

Then do 2 sets of:

18:00 @ 75%

4:00 @ 65-70%

Concentrate on relaxed form -- upright posture, loose arm swings and relaxed fists, and deep easy breathing.

Cooldown to 1:15 by brining your HR below 60% with atleast 5:00 left.

BIKE 1:40

WARM UP

15:00 spinning @90-95rpm

- get your HR up to 60% in the first 10:00 and closer to 70% by 15:00

MAIN SET

Do 2 sets of:

30:00 @ 75%

6:00 @ 65-70%

Your legs may be a little heavy after yesterday, especially if you do the run first today. That's OK because you aren't building up any lactate during aerobic activity.

Be sure to get your HR above 70% during the long repeats, keep your cadence at 90-95 rpm and stay aero the whole time if you can.

COOL DOWN

Spin easy in your small chain ring @95+rpm,

allowing your HR to return to 50% for the final few minutes.

DAILY TOTAL: 2:55

WEEK-TO-DATE: 4:40

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Thursday

SWIM 1:00

WARM UP

800 (every 4th 25 build up Kick)

MAIN SET

3 sets of the following:

4 x 125 w/:15 rest

200 (or 150) easy on 4:00

This is another set of broken 500s. Get your time for each 125 within a set and add it up for a timed 500. These should be a lot faster than if you swam 500 continuous, but your HR should stay below 92%. Fast but controlled is the name of the game.

Increase your effort from 80-90+% within each set of 125s -- the first one is at 80% and each one gets faster so that #4 is at 90+%.

COOL DOWN

400 recovery below 60%

RUN 1:05

These speed sessions are crucial for putting the final touches on your Ironman preparation.

15:00 easy jog, gradually raising your HR to 70%

- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:

4 sets of the following:

1600m (7:00) @ 80-85% (final lap up to 92%)

400m (2:00) @ 65% easy jog

The first 1200 of each repeat is essentially at your "fresh" marathon pace. The final 400, definitely pick up the pace so it is closer (but not quite at) 10k pace. Again, no all out efforts.

After your 4th 1600, go right into your cooldown.

Cooldown by jogging below 60% to the end. Walk it in the final couple of minutes and stretch out the calves, glutes and hamstrings.

DAILY TOTAL: 2:05

WEEK-TO-DATE: 6:45

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Friday

Your body should recover nicely for the weekend with only a swim workout for the day.

SWIM 0:45

WARM UP

200 Swim - 200 Kick - 200 Pull - 200 Swim

MAIN SET

2 x 600 w/:30 rest

#1@ 70-75%

#2 @ 75-80%

COOL DOWN

4 x 75 Choice @ 50-60%

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:30

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Weekend Note:

The long ride is the same as last weekend, but Sunday's run duration is on it's way down. Nothing bangs up the legs like a long run, so we're keeping your Ultra endurace going with a near race-duration ride on Saturday.

After this weekend, it's all downhill!!

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Saturday

BIKE 4:30

Keep your effort aerobic. No hard group rides.

Concentrate on taking fuel in consistently from beginning to end, and set yourself up well for a solid run effort afterwards.

RUN 0:45

Brick run right after biking. Push the pace right away at a pace slightly faster than what you want to run your marathon at. Your HR should not exceed 85%.

Run the first 30:00 at this pace. Then finish up by cooling down the final 15 minutes and stretching out afterwards.

SWIM 0:30

Today's swim is mellow, with some technique drills. Work on perfecting your stroke during the Drills set

WARM UP

500 easy Swim

DRILLS

10 X 100 (25 Left arm - 25 Rt arm - 50 Swim) with :10 rest;

COOL DOWN

6 x 50 recovery non-free

DAILY TOTAL: 5:45

WEEK-TO-DATE: 13:15

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Sunday

RUN 1:30

After 15:00 of warming up, hold your HR at 70-75% until the 1:00 mark. Then bump up your HR into the 75-84% range for 20 minutes before cooling down completely.

Walk it in the final couple minutes. Then stretch out your calves, glutes and hamstrings.

BIKE 0:45

Slightly longer ride this weekend. Keep it all recovery effort -- below 65% -- and spin at 95+rpm in your small chain ring.

DAILY TOTAL: 2:15

WEEK-TO-DATE: 15:30