WEEK #7 (24-02-2009) - Training for Ironman

Tuesday

BIKE 1:30

WARM UP

20:00 Gearing Pyramid:

--4:00 getting up to 60%, 5:00 to 65%, 6:00 to 70%, 5:00 @75%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

Today's main set focuses strictly on time, and going at a higher intensity than normal. Spring is in the air -- go for it!

3 x 12:00 @80-84% w/3:00 easy spinning @60% (90 rpm)

COOL DOWN

Bring down the intensity gradually:

-- 5:00 down to 70%, 5:00 to 60%, 5:00 to 50% before stopping

RUN 0:55

Aerobic intensity throughout, holding the middle 30 minutes @70-75%.

Keep your upper body relaxed and hold your stride count at 90 SPM during the bulk of the run.

Cool down completely at the end.