13-04-2009 / 19-04-2009 (Week 4)

Week 4 (13-04-2009 / 19-04-2009)

Swim 3:00 - Bike 7:30 - Run 4:45 -- Total: 15:15

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Monday
Recovery Day.

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Tuesday

SWIM 0:45

WARM UP

300 Swim - 200 Kick - 300 Pull

MAIN SET

30 x 50 w/10 sec rest, as follows:

#1-10: gradually descend from 75% to 85% by #10

#11-18: 25 Kick - 25 sprint

#19-30: race pace -- each one @90+%

COOL DOWN

400 Pull @60-70%

BIKE 1:25

15:00 warm up spin, getting your HR up to 70% by the end

DRILLS

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

- your HR should be @75% or higher after finishing this set

MAIN SET

As with last week, use the first repeat to get yourself into that higher intensity AT zone -- this should take less time than it did last week, but will still probably require 6-8:00 of steady riding. Be patient and pace yourself wisely -- remember, there's a second repeat coming up! You should be recording your times, average HR (if possible) and average mph/kph (or average time per mile/km), and you should definitely begin to notice some improvements over time.

2 x 20:00 @84-92% w/10:00 @60-70% after each

COOL DOWN

Continue spinning, bringing your HR down slowly until it's under 50% by the end

DAILY TOTAL: 2:10

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Wednesday
The primary focus on Wednesday is to include some high quality, lower intensity aerobic work. You'll notice that you are instructed to keep your HR below 75% throughout the day -- make sure that you are sparing your body after yesterday's hard ride and before tomorrow's hard run.

RUN 1:10

10:00 warm up jog -- hold your HR under 70%

3 x 10:00 tempo runs @70-75% intensity w/2:00 @60-70% after each

6 x 20 sec strides w/1:10 easy jog after each

Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.

BIKE 1:40

WARM UP

20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly.

DRILLS

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

MAIN SET

Reality check: Make sure that you keep the intensity under control here!

3 x 16:00 @75% w/4:00 @60-70% after each

COOL DOWN

Finish with an easy spin in your small chain ring @90-95rpm,

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

DAILY TOTAL: 2:50

WEEK-TO-DATE: 5:00

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Thursday

SWIM 1:00

WARM UP

400 Swim - 300 Pull - 200 IM - 100 Kick

MAIN SET

2 sets of the following:

350 @75%

300 @80%

250 @85+%

Swim the first set, Pull (Paddles ok) the second set

COOL DOWN

6 x 50 easy w/10 sec rest

RUN 1:00

This is designed to be done at the track at higher intensities. If you are out on the road instead, make sure that you follow the suggested time intervals and intensities closely.

15:00 jog, getting your HR up to 65% by the end -- straight into

4 x In & Out repeats (100 / 20 sec)

This set contains a larger number of smaller repeats -- the idea is to retain good running form in short bursts, and keeping your HR in the desired intensity range throughout the set. Get psyched and go get 'em!

You'll notice that it will take 2-3 repeats to elevate your HR to the desired zone, but this is exactly what you experience in a "straight" road race. Pace yourself accordingly, elevate your HR into the desired zone in a controlled fashion, and keep it up throughout this 5-mile set.

10 x (600 / 2:00) @84-92% w/(200 / 1:00) easy jog after each

Jog easy -- keep going until your HR is under 60%, then walk an additional 2-3:00 to help accelerate your recovery.

DAILY TOTAL: 2:00

WEEK-TO-DATE: 7:00

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Friday

SWIM 0:45

WARM UP

400 Swim - 200 Kick - 2 x 100 IM -- continuous

DRILLS

12 x (50 Side Kick - 25 Swim) w/10 sec rest after each

- remember to take three strokes when you switch from one side to the other

COOL DOWN

600 Swim

- keep your HR under 70%, lowering the intensity to 60% by the end

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:45

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Saturday

BIKE 3:25

Rides of this duration should definitely be done outside, and you should begin to develop a fueling strategy that you can become confident with later on in the summer. If necessary, feel free to break this ride up into more than one "loop", with each ending at your own personal "aid station".

If you're stuck inside due to bad weather, you can either switch this ride with tomorrow's run, or do the following indoor alternative:

WARM UP

20:00 easy spin @90-95rpm, gradually raising your HR to 65%

DRILLS

3 x 4:30 Isolated Leg Training w/30 sec recovery after each

-- each one should be done as 6 x (30 sec one leg / 15 sec transition)

Aerobic "Bulk" Set:

2 x (11.2mi / 18km / 33:00) @70-75% w/2:00 @60-70% after each

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 faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous

MAIN SET

3 x (3.1mi / 5km / 8:30) @84-92% w/6:30 easy spinning @90rpm / 60-70% in between

COOL DOWN

Continue spinning at least 15:00 @90rpm, bringing your HR back under 60%, then 50% for at least 5:00 before finishing.

(Total time is just under 3:00)

RUN 0:50

Put in a fast transition and get on the road right away. Your HR should be elevated above 75% quickly -- just keep it below 85%. Hold it in this range for the first 30:00, then cool down completely by the end.

SWIM 0:30

As with previous Saturdays, you can put this in first if you want to simulate a triathlon. Use this as additional recovery if you're swimming later in the day.

400 Swim

8 x 75 (first 25 Kick) w/10 sec rest

-- keep your HR below 65%

600 Pull @60-70%

DAILY TOTAL: 4:45

WEEK-TO-DATE: 12:30

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Sunday

RUN 1:45

This run is broken into shorter tempo runs to help you develop a sense of pace for a longer run. Concentrate on holding proper running form throughout -- efficiency is key!

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

3 x 20:00 steady tempo run @75% w/5:00 @60-70% after each

Continue jogging @60% or below through to the end

BIKE 1:00

Immediately after the run, if possible.

Total recovery spin holding your intensity below 65% & @90-95rpm

DAILY TOTAL: 2:45

WEEK-TO-DATE: 15:15