martes, 27 de enero de 2009

WEEK #3 (27-01-2009) - Training for Ironman

After a hard day of work, there is nothing better that a good training!!

I don't know if this is true, but it's better think in that way than the other way around.

;-)


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

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