25-05-2009 / 31-05-2009 (Week 10)

Week 10 (25-05-2009 / 31-05-2009)

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

This will be a recovery week. There will still be some hard work to be done, but this shortened week will really help your body absorb the work you've put in the past several weeks.

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Monday

Have a great day off!

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Tuesday
We're easing back on the intensity, back into the 84-92% range for rides. This will put the finishing touches on your Ironman prep.

SWIM 0:45

WARM UP

800 Swim (every 4th 25 is IM Order);

so the last lap of the first 100 is fly; the last lap of the second 100 is back; etc.

MAIN SET

3 x 400 @ 70-80% with :30 rest

#1 Swim

#2 Pull

#3 Swim

COOL DOWN

8 x 50 w/:10 total recovery

BIKE 1:25

20:00 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

Build up your effort within each repeat. Start at the bottom of the HR range and work your way towards the top for the last several minutes.

2 x 20:00 @ 84-92% with 15:00 easy spinning between the two repeats.

Work on keeping your upper body and breathing relaxed. If your abdomen is tight, then you won't expel all your air, which will lead to trapped CO2 and the dreaded "Side Stitches."

COOL DOWN

After the second hard repeat, shift into your small chain ring and pedal at 100+rpm. Allow your HR to fall under 60%.

DAILY TOTAL: 2:10

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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 hold your HR at 70-75% for 45 minutes before cooling down the final 15:00. During the cooldown, keep your HR below 65% and finish up below 55%.

BIKE 2:00

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

DRILLS

6 x 3:00 VG Set

MAIN SET

2 x 30:00 @ 70-75% with 10:00 @ 65% between repeats.

Hold 90-95rpm cadence throughout, and switch gears every several minutes to change the emphasis on your legs.

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: 3:15

WEEK-TO-DATE: 5:25

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Thursday

SWIM 1:00

WARM UP

6 x 125 done as (50 Swim - 50 Kick - 25 IM order) with :10 rest

MAIN SET

8 x 225 with :20-30 rest

descend 1-4, 5-8 from 70-80%.

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

COOL DOWN

3 x 100 total recovery below 60%

RUN 1:05

We're slowing the pace down a notch, but don't be mistaken, this speed work will definitely get you strong and fast for your Ultra race.

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:

3 sets of the following:

400m @ 80-85%

800m @ 85-90%

800m @ 80-85%

400m @ 85-90%

800m easy jog

The only recovery is at the end of every set, so you are completing 2400m straight of fast running before jogging for recovery.

Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down.

DAILY TOTAL: 2:05

WEEK-TO-DATE: 7:30

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Friday

More IM work today.

SWIM 0:45

WARM UP

200 Swim - 200 Kick - 200 Pull - 200 Swim

MAIN SET

24 x 25 with :10 rest

in groups of 4, do

25 fast

25 easy

25 Kick moderate

25 fast IM order

COOL DOWN

600 Pull

- keep your HR @ 70% and work on perfect technique

DAILY TOTAL: 0:45

WEEK-TO-DATE: 8:15

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Weekend Note:

Big reduction in hours this weekend. Last weekend was a monster, so your body will love you after this one! Take the extra time away from training and have some good fun and R&R!!

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Saturday

BIKE 3:30

Even though this ride is a lot shorter than last weekend, do not put in extra effort. Keeping your effort aerobic is crucial to the recovery process.

No hard group rides. We want you feeling like a spring chicken come Monday!

RUN 0:45

Sandwiched between a 15:00 warmup and 15:00 cooldown (both below 70%), complete 10 x (:20 strides with 1:10 easy jog); stay light on your feet and keep your upper body relaxed.

SWIM 0:30

WARM UP

400 Swim

MAIN SET

10 X 100 (25 Kick - 25 Left arm - 25 Right arm - 25 Build up Swim) with :10 rest;

Build up the 25 swims to a little faster than race pace.

COOL DOWN

6 x 50 total recovery; your choice

DAILY TOTAL: 4:45

WEEK-TO-DATE: 13:00

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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 15 minutes before cooling down completely. Walk it in the final couple minutes.

BIKE 1:00

Keep your HR below 65% and spin in your small chain ring @ 95+rpm. Completing this ride adds the finishing touches to the recovery week. Your legs should be fresh and ready to go next week.

DAILY TOTAL: 2:30

WEEK-TO-DATE: 15:30