Y este fin de semana, boda en Málaga....

Pasare por Madrid dos días, pero el fin de semana largo lo pasare en Málaga, celebrando la boda de Manuel. Y que mejor lugar para celebrar tanto la boda como un entrenamiento de los largos con las zapatillas de correr y con las gafas de nadar, jeje.

Me llevare el portátil para intentar actualizar lo antes posible el Blog, con el track en Málaga y alguna foto.

Os dejo los entrenamientos de ayer y de hoy. Menudas palizas, y madre mía que cansancio....

Un saludo fuerte y nos vemos en Málaga con las zapatillas puestas!!!!

Tuesday

SWIM 0:45

WARM UP

600 Swim (every 4th 25 Build-up IM order -- no free on build up 25s)

MAIN SET

2 x 800 w/1:00 recovery between repeats

#1 @75-80%, Pull with perfect technique

#2 400@75-80% - 400 @80-85%, keep stroke count even during entire 800

COOL DOWN

200 Choice, below 60%

BIKE 1:20

15:00 getting your HR up to 60% -- straight into

5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm

MAIN SET

We're bumping up the overall intensity of the Tuesday bike sessions for the next couple cycles before pulling the throttle back. The durations will get shorter as the intensity gets higher.

4 x 7:00 @ 85-95% with 3:00 easy spin between

Build up each 7:00 repeat within the zone. As the set progresses, spend more time above 90% within each repeat.

COOL DOWN

Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally below 50% by the end.

Wednesday

RUN 1:30

20:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.

As you fatigue, keep your upper body relaxed and your posture perfect.

Relaxed chest and breathing.

4 x 12:00 steady tempo run @70-75% w/3:00 recovery @60-65% in between

Bring your HR back down to 60% with 5:00 remaining & 50% by the end.

BIKE 2:00

WARM UP

20:00 spinning @90-95rpm

- get your HR up to 60% in the first 12-15:00 and closer to 70% by 20:00

DRILLS

These drills are designed to help smooth your pedal stroke for greater efficiency:

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

MAIN SET

3 x 20:00 @75% w/3:00 easy spinning @60-70%

- hold 90-95rpm cadence throughout, and shift through several gears

to change the stress on your legs to keep them fresher

COOL DOWN

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