Week 16

15 went well. On to 16...

WEEK #16 
Swim 2:30 - Bike 5:55 - Run 4:05 -- Total: 12:30 

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Monday.

SWIM 0:45

WARM UP

4 x (100 Swim - 50 Kick - 50 Choice) - continuous

(Alternate set: 3 x same)

MAIN SET

2 sets of (3 x 200 w/20 sec rest after each)

-- descend each set - should be done as: #1 @70-75%; #2 @84%; #3 @85+%

COOL DOWN

4 x 100 w/10 sec rest after each

begin @84%, then reduce the intensity to below 60% by #4

DAILY TOTAL: 0:45

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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
WEEK-TO-DATE: 2:55

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Wednesday

SWIM 1:00

WARM UP

800 Swim - every 4th length fast

(Alternate set: 600 Swim - same way)

Intermediate Set:

8 x 50 (25 easy / 25 fast) w/10 sec rest

(Alternate set: 6 x 50)

MAIN SET -- BIG TARGET!

This set is slightly longer than previous target sets, and is broken into 100's to help you maintain your stroke and increase your speed throughout. Get psyched for this one!

16 x 100 @race pace (85+%) w/10 sec rest between each

-- keep track of your total time and record the average pace per 100 in your log book for future reference.

COOL DOWN

2 x (100 - 75 - 50 - 25) w/10 sec rest after each

--bring your HR back down to 60% by the end

(Alternate set: one set only)

BIKE 1:10

WARM UP

15:00 Gearing Pyramid:

4:00 in easiest gear, then 5:00, finishing with 6:00.

-- your HR should be @70% during the final 6:00

DRILLS

3 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)

40:00 aerobic spin @75%

-- your pedal stroke should feel more even and smooth after finishing the ILT drills

COOL DOWN

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

DAILY TOTAL: 2:10
WEEK-TO-DATE: 5:05

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Thursday

SWIM 0:45

WARM UP

300 Swim - 100 Kick - 200 Pull

MAIN SET

1000 Loco Swim (Alternate set: 800)

(1 easy/1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1)

rest 60 seconds

800 Loco Swim (Alternate set: 600 - skip 4/4 in the middle)

(1 easy/1 fast, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1)

COOL DOWN

4 x 50 w/10, bringing the intensity back down to 60%

RUN 1:00

This is intended to be done at your local track -- durations have been included in case you have to run out on the road instead.

10:00 warm up jog, bringing your HR up to 70% gradually

Running Pyramid:

-- if you're at a track, hold to the distances & don't worry about the durations; if you're on the road, then just use the durations to guide you through the set.

Build the intensity from 75% up to 85%, finishing @85-90% by the end:

-- (1/2 lap / 200m / 30 sec) recovery jog after each:

(1 lap / 400m / 1:45 @75%), (2 laps / 800m / 3:30 @75%),

(3 laps / 1200m / 5:45 @75%), (4 laps / 1600m / 7:30 @75%)

-- increase intensity:

(4 laps / 1600m / 7:30 @84%), (3 laps / 1200m / 4:30 @85%),

(2 laps / 800m / 3:00 @85+%), (1 lap / 400m / 1:30 @90%)

Cool down completely, making sure to bring your HR under 60% by the end. It's a good idea to continue walking for another 3-5:00 to ensure adequate cool down. Great job today!

DAILY TOTAL: 1:45
WEEK-TO-DATE: 6:50

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Friday 
Big rest day, as usual.

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Saturday

BIKE 2:20

WARM UP

20:00 Gearing Pyramid: 3:00 in easiest gear,

5:00 in next gear, then 5:00, finishing with 7:00.

-- your HR should be @70% during the final 6:00

DRILLS

3 x 4:30 Variable Gearing set w/30 sec recovery

-- every repeat should be as follows:

3 x thru the following:

40 sec in "medium" gear;

20 sec in "easy" gear;

30 sec in "hard" gear

MAIN SET -- BIG TARGET!

This is a significant set that should be done indoors, if possible, for the sake of consistency. You'll be putting in a substantial distance at different intensities, giving you a chance to gauge your progress to this point in the season.

3 x (6.2 miles / 10km / 18:00) @75% w/2:00 recovery @60-70% intensity

#1 & 2@75%, #3 @84%

-- straight into:

3 x (3.1 miles / 5km / 9:00) w/2:00 recovery @60-70% in between

#1 @75%, #2 & 3 @84%

COOL DOWN

Continue spinning, bringing your HR back under 60% before finishing.

Hold your cadence at 90+ rpm throughout.

RUN 0:40

This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.

DAILY TOTAL: 3:00
WEEK-TO-DATE: 9:50

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Sunday

RUN 1:45

Steady aerobic effort, making sure to hold proper running form. Keep your HR under 75% the entire time.

BIKE 0:55

Easy spin, just a rejuvenating continuation of your run. Don't let your HR get above 70%, and bring it down gradually to 60% with 5:00 remaining. Finish with 2-3 min @50% or slightly below.

Here's some structure that can help pass the time:

Begin with 30:00 @75%, in a fairly challenging gear -- you should start out with a cadence of 80-84, and as your legs adjust to the transition from the run this will naturally increase to the mid-90's (if it doesn't, switch to an easier gear).

Reduce the gearing for the next 15:00, holding 60-70%, and finish up with 10:00 of easy spinning @50-60%.

DAILY TOTAL: 2:40
WEEK-TO-DATE: 12:30

Tugging on the heart strings...

One of the things I really like about my training plan is that it breaks down a lot of the training into heart rate zones. It is a better measure than time cutoffs because it allows me to gauge my effort specific to my ability (as opposed to being told to run a 6 minute mile). I had been assuming that I knew what my heart rate was (or that I could guess-timate it) when I was training. Then I realized that my treadmill has a built-in heart rate monitor. I had an old strap for a heart rate monitor and decided to throw it on. Turns out, I have no clue what my heart rate is at any given time.

Enter my new Polar H7 heart rate monitor. I bit the bullet and shelled out a little for a Bluetooth model. The nice thing about it is that it syncs with my phone. So, it gives me data that I can analyze. I do research for a living, so that does sound fun. Also, it utilizes my GPS and keeps track of my mileage. So, it works well for the bike and the running. It can be used under-water, but you need the separate watch for that.

This is a picture of the monitor

So far I have realized that I do not really have a great grasp on how much effort I am putting in. Previously, I would assume that I was at 80% of my max, when in reality I was at 70%. So, I think I will improve a good deal with a better gauge of my exertion. Also, I realized that my heart takes a while to get above 80%. Which I guess is a good thing (it means I am in shape). All in all, I am pretty happy with the purchase. I would suggest people consider purchasing one if they want to improve their training.

Bill

Week 15, only 21 weeks to go...only

Spring break was nice! I got to sleep in, train when I wanted and run outdoors. Back to the early morning grind!

WEEK #15 
Swim 2:30 - Bike 5:00 - Run 3:20 -- Total: 10:50 

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Monday,

SWIM 0:45

WARM UP

2 x (100 Swim - 100 Kick - 100 Pull); 2nd time faster

6 x 50 w/10 sec rest; descend 1-3, 4-6 from moderate to race pace

MAIN SET

It may be harder to keep your HR below 80% in this set than it is when you do 100's. Pace yourself carefully and keep your HR under control.

7 x 200 @75-84% w/20 sec rest -- hold your pace even throughout

(Alternate Set: 6 x 150)

COOL DOWN

8 x 25, alternate Kick/Swim, continuous

DAILY TOTAL: 0:45

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Tuesday

BIKE 1:15

WARM UP

15:00 Gearing Pyramid:

--2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%

DRILLS

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

MAIN SET

5 x (2.4mi / 4km / 7:00) w/1:00 recovery spinning after each

-- #1-4 @75%, totally aerobic; #5 @84% -- challenge yourself a bit!

-- let the time interval dictate how long you ride during each repeat

(do not exceed 7:00)

COOL DOWN

Bring down the intensity gradually:

-- 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping

RUN 0:50

Sorry for any confusion regarding the "250 Strides" in the past weeks -- basically what we're looking for is for you to concentrate on improving your leg turnover and running efficiency.

This is just a straight run tonight -- after an easy 10:00 warmup, increase the intensity to 75% for 30:00 (an aerobic tempo run.

Cool down the remaining few minutes, finishing with a minute or two of easy walking.

DAILY TOTAL: 2:05
WEEK-TO-DATE: 2:50

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Wednesday

SWIM 0:45

WARM UP

600 Swim -- except every 4th lap is Kick

MAIN SET

1500 straight swim -- divided up as follows:

500 @75%, 500 @84%, 500 @90%

(Alternate set: 1200, divided into 400's)

You should pause momentarily after each 500 to catch your split time, for comparison.

COOL DOWN

8 x 50 Choice w/10 sec rest

BIKE 1:00

WARM UP

10:00 warm up spin, gradually getting your HR close to 70%

DRILLS

3 x 4:30 Variable Gearing Set w/30 sec recovery -- each one is as follows:

-- 3 x through:

-- 40 sec @90-95 rpm, 75% intensity;

-- 20 sec @100-105 rpm, 80% intensity;

-- 30 sec @80-85 rpm, 85% intensity

"bulk" aerobic spin: 35:00 @75%

hold your cadence between 90-95 throughout

COOL DOWN

5:00 complete cool down -- keep going until your HR is back under 60%

DAILY TOTAL: 1:45
WEEK-TO-DATE: 4:35

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Thursday

SWIM 1:00

WARM UP

400 Swim - 200 Kick - 200 IM

MAIN SET

8 x 250 w/30 sec rest

(Alternate set: 8 x 200 w/30)

-- descend1-4, 5-8

-- the first one in each set of 4 should be @75%; the last one all out!

COOL DOWN

600 Pull, long and relaxed

RUN 1:00

This session is designed to be done at the track, but if you don't have access then use the included durations as your guide.

WARM UP

10:00 steady warm up jog, between 60-65%

MAIN SET

3 x (2400 / 10:00) w/(400 / 2:00) recovery after each

#1& 2 @75%, #3 @84%

The 3rd repeat should feel fairly challenging

COOL DOWN

Continue jogging, bringing your HR back down to 60% within 10:00.

Finish with 2-3:00 of walking @50% or lower.

DAILY TOTAL: 2:00
WEEK-TO-DATE: 6:35

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Friday 
Total recovery day.

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Saturday

BIKE 2:00

WARM UP

20:00 easy spin, bringing your HR up to 70% by the end

INTERMEDIATE SET

4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm

MAIN SET

Descending Intervals:

These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use this set to begin to develop a sense of pace @75% over a longer distance. -- Record your times and compare them to an identical set that you did back on Feb 10.

(11.2mi / 18km / 32:00) @75% -- 3:00 recovery @60-70%

(8.4mi / 13km / 24:00) @75% -- 2:00 recovery @60-70%

(5.6mi / 9km / 16:00) @75% -- 1:00 recovery @60-70%

(2.8mi / 4km / 8:00) @75%

COOL DOWN completely, bringing your HR back under 60% before stopping.

DAILY TOTAL: 2:00
WEEK-TO-DATE: 8:35

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Sunday

RUN 1:30

See if you can find a route today that is a bit different than your usual "Sunday long run" -- adding a little variety can keep your attitude fresh. Just make sure to keep your HR under 75% (and closer to 70%) the entire time.

BIKE 0:45

This is the usual continuation of the morning's aerobic running effort. The reason for putting the short bike work *after* the run is to enable you to continue the effort & cool down more completely while reducing the banging on your legs.

DAILY TOTAL: 2:15
WEEK-TO-DATE: 10:50

Week 14!

Spring break is here! That means I don't have to wake up early, I can do work at my own pace and I can take naps.

On to week 14!

Ultra Distance Group WEEK #14 Swim 2:30 - Bike 5:00 - Run 3:20 -- Total: 10:50 Monday SWIM 0:45 WARM UP 400 Swim, bringing your HR up gradually to 65-70% 200 Kick w/o board 3 x (4 x 50) w/10 sec rest, each set should be: - #1 easy @60%; #2 @70%; #3 @75%; #4 @84% MAIN SET 4 x 300 @75-80% w/30 sec rest (ALTERNATE SET: 4 x 200) COOL DOWN 100 easy swim DAILY TOTAL: 0:45 Tuesday BIKE 1:15 WARM UP Keep your HR intensity below 70% during the first 15:00 7:30 in moderate gear @90-95 rpm, 7:30 in next harder gear @90 rpm straight into: 6 x (15 sec fast spinning @ 105-110 rpm / 45 sec controlled spinning @90rpm) allowing your HR to get closer to 75% (but not over) MAIN SET 4 x (3.1 miles / 5km / 8:30) on 10:00 interval (start one interval every 10:00) descend the efforts: #1 & 2 @75%, #3 @84%, #4 @85% Feel free to challenge yourself a bit here... COOL DOWN Cool down, gradually bringing your HR back under 70% for 5:00, then down to 65% for 4:00, then finish below 60% for the last 3:00. RUN 0:50 20:00 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: 2:05 WEEK-TO-DATE: 2:50 Wednesday SWIM 1:00 Today's main set is the same distance as the previous target set (Feb 19), except today's is broken into smaller pieces (100s vs. 150s). You should therefore be capable of going at least 1-2 sec per 100 faster than you did two weeks ago. Progression is key, and you should start seeing some significant progress at this time. WARM UP 300 Swim, 100 Kick, 200 Pull Intermediate Set: 8 x 50 (25 easy / 25 fast) w/10 sec rest (ALTERNATE SET: 6 x 50) MAIN SET -- BIG TARGET! 15 x 100 @race pace (85+%) w/10 sec rest between each -- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book for future reference. (ALTERNATE SET: 12 x 100) 500 Swim @75% intensity -- this will extend the aerobic activity (ALTERNATE SET: 200 Swim) COOL DOWN 4 x 75 easy (60%) w/15 sec recovery after each BIKE 1:00 This is a lower intensity effort, after yesterday's harder ride, today's hard swim, and before tomorrow's hard run. Throttle back here and take it easy... 20:00 warm up spin, gradually bringing your HR up to 70% (no higher) DRILLS 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) 30:00 cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end. It should be relatively easy to keep your HR under control throughout today's easy efforts. DAILY TOTAL: 2:00 WEEK-TO-DATE: 4:50 Thursday SWIM 0:45 WARM UP 300 Swim 6 x 75 (50 Swim / 25 Kick) w/10 sec rest MAIN SET 1200 straight swim -- hold your intensity @75% (ALTERNATE SWIM: 900) COOL DOWN 4 x 75 w/15 sec rest RUN 1:00 Now that we're near the approach of Springtime (again, at least up north), it's time to introduce a little more high quality work during the high intensity week. Today's big target workout contains slightly higher intensity than last time's, continuing our progression toward the Competitive Season. 15:00 warm up jog Intermediate set: 4 x (15 sec fast leg turnover / 45 sec recovery jog) - continuous MAIN SET - BIG TARGET 3 x (1600 / 1 mile / 7:00) w/(400 / 2:00) recovery @65% after each #1 @75%; #2 @84%; #3 @85+% (challenge yourself!) Record your times during this descending set for future comparison. Your final mile should be faster than your 10K PR pace. Continue jogging, cooling down completely. Your HR should be back under 60% before the end. Finish with 2-3 minutes of steady walking, bringing your HR under 50% before stopping. DAILY TOTAL: 1:45 WEEK-TO-DATE: 6:35 Friday - Rest Day Saturday BIKE 2:00 WARM UP 20:00 warm up spin, using a gearing pyramid to get into it slowly. Aerobic Set: This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set. 2 x (6.2mi / 10km / 17:00) @75% w/3:00 recovery spin @60% after each Intermediate Set: During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work. 4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous MAIN SET -- BIG TARGET This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to record your times and average HR's for future comparisons. - You should definitely notice some significant improvement over the past four weeks--take good notes! 3 x (8:30 / 3.1mi / 5km) time trial @84% w/2:30 recovery btwn 60-70% COOL DOWN Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job! DAILY TOTAL: 2:00 WEEK-TO-DATE: 8:35 Sunday This is the end of a particularly hard week, and you've successfully gotten through the longest, toughest cycle so far -- terrific! Of course, there are significant challenges ahead, both before and during the upcoming race season, so let's use your success so far to inspire you to produce even better results going forward! Good job this week! RUN 1:30 This low-intensity aerobic work at the end of a tough week is very important to initiate the recovery process. Don't look at this as another opportunity to go beat your brains out -- we've done enough of that already! Keep your HR under 75%, avoid any big-time hills (save them for later!), and relax. BIKE 0:45 Spin out after your run, flushing your legs out with fresh blood. The intensity level here should stay close to 60%, and you need to hydrate like crazy after your run to improve your body's recovery process. Drink up! DAILY TOTAL: 2:15 WEEK-TO-DATE: 10:50

Week 13 - Lucky me!

I am on to the second 3rd of my Ironman adventure. Last week went well, it was advising week at work so I was exceptionally busy, but I got everything done. I also managed to blow another tube. I finally made the informed decision to take the back tire off my road bike (it is 6 years old) and put it on my Tri bike. It seems to be bullet proof (I have road it on the trainer for some time).

This week is a pretty significant decrease in my training time. I believe I was around 12-13 hours the last two weeks. So, this weeks estimated fish hours will be a nice break. Spring break is after this week, so I will enjoy a break to catch up on work stuff. Also, March Madness starts in a few weeks. If I am going to be stuck on a bike for 3 hours, at least I can watch some good basketball. With that....

On to:

WEEK #13 
Swim 2:30 - Bike 4:25 - Run 3:00 -- Total: 9:55 

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Monday

SWIM 0:45

WARM UP

200 Swim @ 60-65%

8x 75 (middle 25 Kick) w/10 sec rest after each

(ALTERNATE SET: 6 x 75)

MAIN SET

4 x 300 w/30 sec rest after each

#1 & 2 @75%; #3 @80-85%; #4 @85+%

(ALTERNATE SET: 4 x 150 w/20; 6 x 50 w/10)

COOL DOWN

6 x 50 easy w/10 sec rest

DAILY TOTAL: 0:45

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Tuesday

BIKE 1:05

WARM UP

15:00 Gearing Pyramid:

--2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%

DRILLS

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

MAIN SET

2 x (5mi / 8km / 15:00) @75% w/3:00 recovery between 60-70%

COOL DOWN

Bring down the intensity gradually:

-- 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping

RUN 0:45

Tuesday's run is going to regularly include stride development drills along with some additional low intensity aerobic "bulk". Here's the structure:

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: 1:50
WEEK-TO-DATE: 2:35

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Wednesday

SWIM 0:45

WARM UP

200 Swim - 2 x 75 Kick w/10 - 2 x 100 Pull

MAIN SET -- do all three sets continuously, w/o additional rest between sets:

500 Swim @80-85% -- rest 30 sec before going into:

2 x 250 @80-85% w/20 sec rest after each

-- total time should be 10-20 sec faster than straight 500

5 x 100 @80-85% w/10 sec rest

-- total time should be 10 sec faster than 2 x 250

(ALTERNATE SET: 1 x 400, 2 x 200 w/20, 4 x 100 w/10)

COOL DOWN

200 easy

BIKE 0:55

WARM UP

15:00 warm up spin, gradually getting your HR close to 70%

DRILLS

6 x 4:30 Variable Gearing Set w/30 sec recovery -- each one is as follows:

-- 3 x through:

-- 40 sec @90-95 rpm, 75% intensity;

-- 20 sec @100-105 rpm, 80% intensity;

-- 30 sec @80-85 rpm, 85% intensity

COOL DOWN

10:00 complete cool down

DAILY TOTAL: 1:40
WEEK-TO-DATE: 4:15

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Thursday

SWIM 1:00

WARM UP

200 Swim

16 x 25 -- alternate 1 Kick, 2 Swim, 1 Choice (4 times through)

MAIN SET

800 Loco Swim

-- alternate 1 lap easy / 1 race pace (85%), 2/2, 3/3, 4/4, 3/3, 2/2, & 1/1

rest 30 sec before starting:

5 x 300 (200 Swim - 100 Choice) w/30 sec rest after each

(ALTERNATE SET: 800 Loco, 4 x 200 (150 Swim - 50 Choice))

COOL DOWN

200 easy swim

RUN 0:55

This session is designed to be done at the track, but if you don't have access (or if your track is covered with ice/snow), then use the included durations as your guide).

WARM UP

10:00 steady warm up jog, between 60-65%

MAIN SET

2 sets of:

(1200 (5:00) @75% - straight into

800 (3:30) @75-80% - straight into

400 (2:00) @85%)

-- w/800 (3:30) @60% after each

COOL DOWN

Continue jogging, bringing your HR back down to 60% within 5-10 min. Finish with 2-3:00 of walking @50% or lower.

DAILY TOTAL: 1:55
WEEK-TO-DATE: 6:10

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Friday - Rest Day

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Saturday

BIKE 1:45

WARM UP

15:00 easy spin, bringing your HR up to 70% by the end

MAIN SET

Descending Distance Intervals:

These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use this set to begin to develop a sense of pace @75% over a longer distance.

(11.2mi / 18km / 32:00) @75% -- 3:00 recovery @60-70%

(8.4mi / 13km / 24:00) @75% -- 1:00 recovery @60-70%

(5.6mi / 9km / 16:00) @75% -- 1:00 recovery @60-70%

(2.8mi / 4km / 8:00) @75%

COOL DOWN completely, bringing your HR back under 60% before stopping.

DAILY TOTAL: 1:45
WEEK-TO-DATE: 7:55

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Sunday

RUN 1:20

See if you can find a route today that is a bit different than your usual "Sunday long run" -- adding a little variety can keep your attitude fresh. Just make sure to keep your HR under 75% (and closer to 70%) the entire time.

BIKE 0:40

This is the usual continuation of the morning's aerobic running effort. The reason for putting the short bike work *after* the run is to enable you to continue the effort & cool down more completely while reducing the banging on your legs.

DAILY TOTAL: 2:00
WEEK-TO-DATE: 9:55

Week 12 - 1/3 of the way completed

So I am on to week 12. Last week was my longest week workout wise. I did well, though my legs are sore tonight after the weekend workout.

On to week 12:

Ultra Distance Group

WEEK #12 
Swim 2:30 - Bike 5:15 - Run 3:30 -- Total: 11:15 

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Monday

SWIM 0:45

WARM UP

2 x (100 Swim - 100 Kick - 100 Pull) - continuous (600 total)

8 x 75 (50 Swim - 25 Choice) w/10 sec rest

(ALTERNATE SET: 4 x 75 Swim)

MAIN SET

1000 continuous swim, hold steady pace throughout (roughly 75%)

(ALTERNATE SET: 800 Swim)

COOL DOWN

4 x 50 w/10, keeping your HR @60% throughout

DAILY TOTAL: 0:45

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Tuesday

BIKE 1:20

WARM UP

12:00 easy spinning, gradually working up to 65-70%

MAIN SET

3 x (5mi / 8km / 14:00) @75%

-- begin one aerobic interval every 15:00 (roughly 1:00 recovery, @60-70%)

-- Remember: if you reach the recommended 14:00 before you reach the suggested distance, then stop at the 14:00 mark.

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: 2:00
WEEK-TO-DATE: 2:45

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Wednesday

SWIM 1:00

WARM UP

400 Swim - 200 Kick - 300 Pull

(ALTERNATE SET: 300 Swim - 100 Kick - 200 Pull)

Intermediate Set:

8 x 50 (25 easy / 25 fast) w/10 sec rest

MAIN SET -- BIG TARGET!

This set is the same distance as previous target sets, but it is broken up into slightly larger "pieces". You should be able to maintain the same (or faster!) pace for this set than you did previously. Remember your times, take notes, and look for measured improvement.

10 x 150 @race pace (85+%) w/15 sec rest between each

-- keep track of your total time (add up the time for each of the 150's) and record the average pace per 100 in your log book for future reference. You should begin to see improvement over previous target sets (1, 2, or several seconds per 100).

(ALTERNATE SET: 8 x 150)

COOL DOWN

100 Swim - 75 Kick - 50 Swim - 25 Kick -- all @60%

BIKE 1:05

WARM UP

18:00 Gearing Pyramid: 3:00 in easiest gear,

4:00 in next gear, then 5:00, finishing with 6:00.

-- your HR should be @70% during the final 6:00

DRILLS

3 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)

3 x 4:30 Variable Gearing set w/30 sec recovery

-- every repeat should be as follows:

3 x thru the following:

40 sec in "medium" gear;

20 sec in "easy" gear;

30 sec in "hard" gear

15:00 aerobic spin @75%

-- this will provide a little aerobic activity to finish off this session

COOL DOWN

Continue spinning @90rpm for the final 7-8:00, bringing your HR back under 60% by the end.

DAILY TOTAL: 2:05
WEEK-TO-DATE: 4:50

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Thursday

SWIM 0:45

WARM UP

600 easy swim -- gradually build to 75% by the end

MAIN SET

2 x 800 w/30 sec rest in between

#1 @75%

#2 @80-84% -- you can Pull this one if you want to

COOL DOWN

4 x 50 w/10, bringing the intensity back down to 60%

RUN 0:50

This is intended to be done at your local track -- durations have been included in case you have to run out on the road instead.

10:00 warm up jog

3 x 2400 (12:00) @75% w/800 (3:00) @60-70% in between

Continue jogging, cooling down to 60% before stopping.

DAILY TOTAL: 1:35
WEEK-TO-DATE: 6:25

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Friday 
Big rest day, as usual.

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Saturday

BIKE 2:05

WARM UP

18:00 Gearing Pyramid: 3:00 in easiest gear,

4:00 in next gear, then 5:00, finishing with 6:00.

-- your HR should be @70% during the final 6:00

DRILLS

2 x 4:30 Variable Gearing set w/30 sec recovery

-- every repeat should be as follows:

3 x thru the following:

40 sec in "medium" gear;

20 sec in "easy" gear;

30 sec in "hard" gear

MAIN SET -- BIG TARGET!

2 x (11.2 miles / 18km / 33:00) @75% w/2:00 recovery @60-70% intensity

-- straight into

1 x (5.6 miles / 9km / 17:00) @75%

-- make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference.

Note: This is 25% of a complete Ironman bike ride, held at 75% intensity. Not too bad, right?

COOL DOWN

Continue spinning, bringing your HR back under 60% before finishing.

Hold your cadence at 90+ rpm throughout.

RUN 0:35

This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away.

Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.

DAILY TOTAL: 2:40
WEEK-TO-DATE: 9:05

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Sunday

RUN 1:25

Steady aerobic effort, making sure to hold proper running form. Keep your HR under 75% the entire time.

BIKE 0:45

Easy spin, just a rejuvenating continuation of your run. Don't let your HR get above 70%, and bring it down gradually to 60% with 5:00 remaining. Finish with 2-3 min @50% or slightly below.

Here's some structure that can help pass the time:

Begin with 25:00 @75%, in a fairly challenging gear -- you should start out with a cadence of 80-84, and as your legs adjust to the transition from the run this will naturally increase to the mid-90's (if it doesn't, switch to an easier gear).

Reduce the gearing for the next 12:30, holding 60-70%, and finish up with 7:30 of easy spinning @50-60%.

DAILY TOTAL: 2:10
WEEK-TO-DATE: 11:15