martes, 3 de febrero de 2009

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

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