26-01-2009 / 1-02-2009 (WEEK #3)

WEEK #3 (26-01-2009 / 1-02-2009)

Swim 2:30 - Bike 5:00 - Run 3:20 -- Total: 10:50

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Monday,

SWIM 0:45

WARM UP

2 x (100 Swim - 100 Kick - 100 Pull); 2nd time faster

6 x 50 w/10 sec rest; descend 1-3, 4-6 from moderate to race pace

MAIN SET

It may be harder to keep your HR below 80% in this set than it is when you do 100's. Pace yourself carefully and keep your HR under control.

7 x 200 @75-84% w/20 sec rest -- hold your pace even throughout

(Alternate Set: 6 x 150)

COOL DOWN

8 x 25, alternate Kick/Swim, continuous

DAILY TOTAL: 0:45

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Tuesday

BIKE 1:15

WARM UP

15:00 Gearing Pyramid:

--2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

5 x (2.4mi / 4km / 7:00) w/1:00 recovery spinning after each

-- #1-4 @75%, totally aerobic; #5 @84% -- challenge yourself a bit!

-- let the time interval dictate how long you ride during each repeat

(do not exceed 7:00)

COOL DOWN

Bring down the intensity gradually:

-- 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping

RUN 0:50

Sorry for any confusion regarding the "250 Strides" in the past weeks -- basically what we're looking for is for you to concentrate on improving your leg turnover and running efficiency.

This is just a straight run tonight -- after an easy 10:00 warmup, increase the intensity to 75% for 30:00 (an aerobic tempo run.

Cool down the remaining few minutes, finishing with a minute or two of easy walking.

DAILY TOTAL: 2:05
WEEK-TO-DATE: 2:50

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Wednesday

SWIM 0:45

WARM UP

600 Swim -- except every 4th lap is Kick

MAIN SET

1500 straight swim -- divided up as follows:

500 @75%, 500 @84%, 500 @90%

(Alternate set: 1200, divided into 400's)

You should pause momentarily after each 500 to catch your split time, for comparison.

COOL DOWN

8 x 50 Choice w/10 sec rest

BIKE 1:00

WARM UP

10:00 warm up spin, gradually getting your HR close to 70%

DRILLS

3 x 4:30 Variable Gearing Set w/30 sec recovery -- each one is as follows:

-- 3 x through:

-- 40 sec @90-95 rpm, 75% intensity;

-- 20 sec @100-105 rpm, 80% intensity;

-- 30 sec @80-85 rpm, 85% intensity

"bulk" aerobic spin: 35:00 @75%

hold your cadence between 90-95 throughout

COOL DOWN

5:00 complete cool down -- keep going until your HR is back under 60%

DAILY TOTAL: 1:45
WEEK-TO-DATE: 4:35

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Thursday

SWIM 1:00

WARM UP

400 Swim - 200 Kick - 200 IM

MAIN SET

8 x 250 w/30 sec rest

(Alternate set: 8 x 200 w/30)

-- descend1-4, 5-8

-- the first one in each set of 4 should be @75%; the last one all out!

COOL DOWN

600 Pull, long and relaxed

RUN 1:00

This session is designed to be done at the track, but if you don't have access then use the included durations as your guide.

WARM UP

10:00 steady warm up jog, between 60-65%

MAIN SET

3 x (2400 / 10:00) w/(400 / 2:00) recovery after each

#1& 2 @75%, #3 @84%

The 3rd repeat should feel fairly challenging

COOL DOWN

Continue jogging, bringing your HR back down to 60% within 10:00.

Finish with 2-3:00 of walking @50% or lower.

DAILY TOTAL: 2:00
WEEK-TO-DATE: 6:35

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Friday
Total recovery day.

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Saturday

BIKE 2:00

WARM UP

20:00 easy spin, bringing your HR up to 70% by the end

INTERMEDIATE SET

4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm

MAIN SET

Descending Intervals:

These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use this set to begin to develop a sense of pace @75% over a longer distance. -- Record your times and compare them to an identical set that you did back on Feb 10.

(11.2mi / 18km / 32:00) @75% -- 3:00 recovery @60-70%

(8.4mi / 13km / 24:00) @75% -- 2:00 recovery @60-70%

(5.6mi / 9km / 16:00) @75% -- 1:00 recovery @60-70%

(2.8mi / 4km / 8:00) @75%

COOL DOWN completely, bringing your HR back under 60% before stopping.

DAILY TOTAL: 2:00
WEEK-TO-DATE: 8:35

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Sunday

RUN 1:30

See if you can find a route today that is a bit different than your usual "Sunday long run" -- adding a little variety can keep your attitude fresh. Just make sure to keep your HR under 75% (and closer to 70%) the entire time.

BIKE 0:45

This is the usual continuation of the morning's aerobic running effort. The reason for putting the short bike work *after* the run is to enable you to continue the effort & cool down more completely while reducing the banging on your legs.

DAILY TOTAL: 2:15
WEEK-TO-DATE: 10:50