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
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
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
WEEK-TO-DATE: 2:35
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
WEEK-TO-DATE: 4:15
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
WEEK-TO-DATE: 6:10
Friday - Rest Day
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
WEEK-TO-DATE: 7:55
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-TO-DATE: 9:55
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