Share This

::Off Season Week #7::

Off season Week #7

Week 7

Start squeezing down on the ratio  (ill end up taking 2-3 days off running after an ankle sprain)Going into this week on the power fives it will be 5 on 3off/ and on the run repeats will go 400 hard 200 rest -same as last week.


Monday – rest day.


Tuesday

BIKE 0:40

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
Slowly build into 30 minutes/- 10 mins easiest gear -10 mins next-10 mins next gear.
MAIN SET
20 mins of alternating legs. 20 sec left legs 10 secs both 20 sec right legs/ 20 mins
COOL DOWN
10 mins easy gear

Wednesday

Swim 0:40

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
5×200’s mix it up with swim/pull/kick/swim/pull
MAIN SET
Short warm up 4×100 build on each 25.  By the last 25 meter -effort should be 80/90 percent.
4x4x50 hard /50 easy  Sub 40s for the 50’s – turning 50 on pace time for each set of 4 / with a minute rest between a set of 4.  In-between the sets – 200 pull
COOL DOWN
200 swim

 Run 1:00

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
1 mile 
MAIN SET
2 x 4 x 400  meters starting at 6:10 pace w/ 200 meters between with last 4 @ 5:45-50 pace  w/ 200 meter easy between @ 7:20-7:40 pace
2×800 meters with 400 meters between at 6:00 pacing or better
COOL DOWN
1 mile cool down

Thursday

Run 0:30- 0:40

WARM UP
Take about one mile to get into this then keep the Heart rate low
MAIN SET
Keep 7:00 pacing for 2-3 miles
COOL DOWN
1 mile cool down

Bike 1:00

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
10:00 easy spinning, gradually bringing the heart rate up
drills 3×3:00 single leg
MAIN SET (power 5’s)
 4 x5 min with 4 minutes rest in between  (full power on the power 5s)
COOL DOWN
5-10 minutes cool down

Friday

Swim  0:40

WARM UP
100 free / 100 backstroke/ 200 pull / 200 kick/ 200 free 
MAIN SET
4x50free  – lay on the pedal a bit here getting the heart rate up.
8 x50x100 Hard on the 50’s / easy on the 100’s.  stick with the 40 sec 50m and then right into an easy 100 on 2:15.
COOL DOWN
100 backstroke / 100 free

Run 0:35-0:40 (only get this guy in if the body feeling good.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
1 mile warm up
MAIN SET
2 / 3 miles 6:40 pacing
COOL DOWN
1 mile warm up

Saturday

BIKE 1:30

WARM UP
20:00 easy spin — use a gear pyramid to gradually build to 75%
– 10:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00
DRILLS
3 x 3:00 alternate leg w/30 sec rest in between
– each ILT should be done as (20 sec one leg – 10 sec transition)
MAIN SET
I’ll use a spineravials disc for this to keep things a little fresher and give a bit more of a push.
COOL DOWN
to 1:30 total, gradually bringing your HR
back under 60% by the end
RUN1:00 ( 7-8 miles, trying to get added mileage but not all in one day.  We will cut back tomorrows run to focus of pace.)
Get into it right after the bike and hold a 6:50-7:00 pace throughout
 

Sunday

RUN 2:00 (long run try and hold good form and keep things relaxed.)
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75% .  Pacing should stay at 7:40-8 miles.  Run this on a flatter trail to keep a continual pace.
BIKE 1:00  (if time allows for a spin out on the legs go for it, if not save this for Monday)
Use this as a “cool down” spin in your small chain ring, beginning @75%
intensity after the run, and gradually coming down to 60% by the end.
You should feel invigorated at the end of your first “real” week!