WEEK 10(27-05-2009) - Training for Ironman

RUN 1:15

15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.

Then hold your HR at 70-75% for 45 minutes before cooling down the final 15:00. During the cooldown, keep your HR below 65% and finish up below 55%.

BIKE 1:30

WARM UP

15:00 spinning @90-95rpm

- get your HR up to 60% in the first 10:00 and closer to 70% by 15:00

DRILLS

6 x 3:00 VG Set

MAIN SET

2 x 30:00 @ 70-75% with 10:00 @ 65% between repeats.

Hold 90-95rpm cadence throughout, and switch gears every several minutes to change the emphasis on your legs.

COOL DOWN

Spin easy in your small chain ring @95+rpm, allowing your HR to return to 50% for the final few minutes.