WEEK #4 (03-02-2009) - Training for Ironman

Tuesday

BIKE 1:30

WARM UP

15:00 easy spinning, gradually working up to 70%

MAIN SET

2 sets of:

(6.2 miles / 10km / 18:00) @75%

-- 2:00 recovery spin --

(3.1 miles / 5km / 9:00 @84%)

-- rest 2:00 after the 10km, then 1:00 after the 5km before starting the second set

-- Remember: if you reach the recommended 18:00 / 9:00 before you reach the suggested distance, then stop at the recommended time.

COOL DOWN

continue spinning @90-95rpm, bringing your HR under 60% by the end.

RUN 0:40

15:00 warm up jog, gradually bringing the intensity up to 65-70%

Stride Drills:

4 x "250 Strides" on 5:00 interval

(This means to begin each one, every five minutes.)

Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time.

Cool down completely, bringing your HR back down to 60% by the end.

DAILY TOTAL: 2:10