WEEK #2 (22-01-2009) - Training for Ironman

Hi.

I went to swimming in lunch time. Hence I could rest, without any problem, between my "swim" and "run".

Today was dificult to hold the heart rate, when I was running. There was ice in the route, and a lot of water. But like the grafic shows, I made my work in time and series, correctly.

Good work, best training

Thursday

SWIM 0:45

WARM UP

300 Swim

6 x 75 (50 Swim / 25 Kick) w/10 sec rest

MAIN SET

1200 straight swim -- hold your intensity @75%

(ALTERNATE SWIM: 900)

COOL DOWN

4 x 75 w/15 sec rest

RUN 1:00

It's time to introduce a little more high quality work during the high intensity week. Today's big target workout contains slightly higher intensity than last time's, continuing our progression toward the Competitive Season.

15:00 warm up jog

Intermediate set:

4 x (15 sec fast leg turnover / 45 sec recovery jog) - continuous

MAIN SET - BIG TARGET

3 x (1600 / 1 mile / 7:00) w/(400 / 2:00) recovery @65% after each

#1 @75%; #2 @84%; #3 @85+% (challenge yourself!)

Record your times during this descending set for future comparison.

Your final mile should be faster than your 10K PR pace.

Continue jogging, cooling down completely. Your HR should be back under 60% before the end. Finish with 2-3 minutes of steady walking, bringing your HR under 50% before stopping.