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Off Season Week #8

Off season Week #8

Hitting this week-I’ll start off with the morning off and ramp up from there with my longest run this weekend til the 50k race.  I really wanted to try and get in some sort of running race the last few weeks but things just didn’t workout out that way.  Last weeks ankle sprain dialed things back a bit, so I’ll be going into the race with it being my first race in almost 3 months…that is long for me.  This week will also be the start of an increase in running and swimming, with the bike going on the back burner til the 17 of Dec.  The bike for the next two weeks primary focus will be used a recovery.


Monday – rest day.


Tuesday

BIKE 0:40 (Try and do the bike and run together, warm up the legs and add a little height to the workout.)

 
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

Run 0:40-1:00 (go off feel, if legs are good-go for a longer haul.  Try and keep things relaxed.)

WARM UP
1 mile-build up a bit
MAIN SET
set into a 7-30-50 min mile pace and hold it there
COOL DOWN
1 mile shut down

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
Cool down with 2 miles left.
 

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!