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A week 11 (cycle 3)

Advanced training plan week 11 ( cycle 3 )

 

Monday –

Swim 0:40-0:50

WARM UP
800 warm up  400 swim/400 paddles
MAIN SET
16×50  4x4x50 build / 
COOL DOWN
600 swim 

Tuesday

Swim 1:00

WARM UP
8×200 swim/paddle / pullboy 
MAIN SET
10×100- 5 pull/ 5 swim
4×50   sub 40
2×100 sub 1:20
1×100  sub 2:40
COOL DOWN
200 cool down
SHORT BIKE BEFORE RUN 0:30-0:40
 
Run 0:45-0:55
WARM UP
2 mile build to 9 mph-
MAIN SET
1 mile sub 6’s /3x .5 @ 5:50 with .25 between /3x .5 @5:45 . 25 mile rest between sets
COOL DOWN
.1 mile cool down to a walk- make sure to stretch

Wednesday

Swim 1:00

WARM UP
200 swim 200 paddle 100 swim 100 paddle
MAIN SET
10×200
sub 3:00 pace- hitting 2:45-50
COOL DOWN
200 cool down

 Bike 1:25-35

WARM UP
20 minutes-5 easy/ 5 next gear/ next/ next
MAIN SET
7 x 5 min power up x 4 cool down x 1 minute toughest gear/ up out of saddle – start with 3 gear big ring and last 3 5th ring
COOL DOWN
10 minute spin out

RUN 0:25-30

Quick run off the bike-find a regular route that loops.  We’ll add loops as the program builds. (mill lake loop)

 

Thursday

Swim 1:00

WARM UP
8×200 swim/paddle / pullboy 
MAIN SET
10×100- 5 pull/ 5 swim
5×50 pull
5×50 swim
COOL DOWN
200 cool down

Bike 0:35-0:40

WARM UP
10 minute-5 easy/ 5 minutes mixed gearing and cadence. Play around to get the heart rate up.
MAIN SET
20 minutes soft pedal/ getting legs ready for a tough run
COOL DOWN
10 minute spin out
Run 0:45
WARM UP
1 mile–build up to 8.6 /7:10 mile pace
MAIN SET
.5 mile @ 7 mile pace then [email protected] 7:20 cool
.5 mile @6:35-40 pace then .5 @7:40 cool
.5 mile @ 6:20 pace then .5 @ 7:40 cool
2x .5 mile @ 6:05 pace then .5 @ 7:40 cool
COOL DOWN
1 mile cool down to a walk- make sure to stretch
 

Friday 

Swim 0:50

WARM UP
mixed 1000. 200 swim/ 200 pull w/o paddles/ 400 swim with paddles
MAIN SET
2x4x50 1-4 build twice through.
12x75m 25 easy /50 hard on 1:05
COOL DOWN
200 meters. Still thinking about swim form.

Bike 0:35-0:40 (only get this guy in if the body feeling good—depending on how the old metal game is going, could also swap out for a short bike.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
10 minutes 
MAIN SET
cadence work-
20 minute easy pedal with high turn over. Start on every minute 100 plus then settle to 90 for 20 minutes
COOL DOWN
10 cool down 

Saturday

Bike 3:00 indoor ride- 4 hr outdoor ride

WARM UP
Spin in easy gear for 5 minutes/ and flick down every five minutes til u hit 15 minutes
MAIN SET
Use the 3 hr spinerval video for indoor session
COOL DOWN
10 cool down 

 

RUN 0:40-50 — 6 miles plus

        Main Set

Get right after the run- 7:20-7 minute mile pacing then get the pacing dialed in

Get up to 8.0 mph/ We will thrown in some gradient into the workout.  Start at 2 for the first  .25 and up to 3 for the the cool down inbetween sets.

start at 7:00 / 6:50 / 6:40 all should be on 2 % then 3 for the last .25 mile.  / cool down set are at 1 with a 7:20 pacing/

Cool Down for .25-.5 mile

 


Sunday

Run 1:40-50

Warm up for the 1 mile, then build to a  7:20 mile pace.  Use about 3 miles to get to 7:10-20.  At mile 8-9 get 4 miles at sub 7 pace (ironman pace for the first two / then half ironman pace for the next two.)  Roughly 1-2 minute between miles.   Then cool it down

 

Bike 1:45 Hopefully outside but here is some structure if indoors.

WARM UP
15 min -shifting thru gears 5 easy-and slowly shift up
MAIN SET
3x15x5min cool between- 75 percent timed– add up the 3 sessions for a 45 minute TT time pace. Make sure you have a heart rate for this ride.
COOL DOWN
10 min easy gear