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Week #10/70.3-2016

WEEK #10


Monday-If feeling tired- just a basic strength session.  Work core and swimming muscles.

RUN/ STAIRS 0:30 0:45  or 40 min spin/ no structure
WARM UP
1 mile Warm Up around the track, get the legs ready for quick leg movements
MAIN SET
30 mins- stair work- start out at single steps at a time for 10 mins/ 10mins double/ 10 mins triple/
COOL DOWN
.5 mile to 1 mile

Tuesday

SWIM 0:40 (this swim session with be short and fast as the weeks go on.)

WARM UP

500 swim / 500 pull

MAIN SET

3 x 4 x 50 -200 pull with band after each group of 4.

COOL DOWN

200 swim

RUN/ 0:40-50  Hills

WARM UP   

2 mile warm up then thrown in some pacing to change things up

MAIN SET

2 x 3 x 2 min at 4% with 1:45 walk then 5 min half marathon pace or better

treadmill- 9/9.5/10/10 – then 10.4     next set 9/ 9.5/10 – then start at 10.2 and build .2 every minute

1 mile cool down.


Wednesday

Strength and stretch

AM session if time allows for some strength.

BIKE  1:00

WARM UP

15 min to build

WORKOUT – lay off the power 5’s this week

7 min warm up/ 5 min cool

10 min steady/ 10 min spin.

12 min treshold / 10 min spin

COOL DOWN

7-10 min spin out

ADD a basic RUN at the end-keep tension 0:15-0:20 build


Thursday

SWIM 0:40-50
WARM UP
(300 Swim – 400 Pull-200 kick)
MAIN SET
2x 4 x 100 w/15 sec rest after each – 1 fast/ one easy-  fast on try hitting 1:24 for fast on 20 sec rest
Minimize the stroke count. /then 200 pull easy
COOL DOWN
200 cool

RUN 0:40-0:55  Track session (only tough session for the week running)

WARM UP-2 miles building / do extra if need with 4×200 blasts

MAIN SET

2 x 3 x 800s with 2-3 minutes rest between / 400 meters between sets. sub 2:50.

COOL DOWN

1-2 miles


Friday

RUN

WARM UP

1 mile warm up / build into 2 miles 7min pace (8.5 mph) / 3 miles 7:20 pace (8 mph)

COOL DOWN

1 mile

BIKE 1:10 ( Tempo-mid range riding)
WARM UP
15:00 easy spin, allowing your HR to get up and wake up the legs
Step build/ switch up gears.
MAIN SET
4×10 min session  180-200 power with 2 min high cadence between
COOL DOWN
5 min spinning out

Saturday

SWIM (Main session for the week.)

WARM UP

500 swim / 500 pull

MAIN SET

4 x 50 fast (sub 40sec) on 1 min

4×200 build to fast / 200 easy pull

4×100 build to fast / 200 easy pull

4×50 all fast

200 easy swim

COOL DOWN

200 pull

RUN 1:40 (gearing up for half marathon beginning of May)
WARM UP
30 min
MAIN SET
progressive build- 30 min @ 7:30
30 @ 7:00 / 30 min @ sub 6:40
COOL DOWN
1 mile cool down-

Sunday

RUN 0:30 (easy)
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.
BIKE 1:30-40 (2.5 plus outside.)
WARM UP
15:00 easy spin — use a gear pyramid to gradually build to 75%
— 5:00 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
Straight 55:00 time trial, with mixed intensities — be sure to
follow these guidelines closely:
(7:00 @75% intensity, 3:00 @60% aerobic pace)
(3:00 @84% intensity — explode into it~ — 7:00 @60% recovery)  210 power on the 3 min session
(8:00 @75%, 2:00 @60%) 200 power
(2:00 @60%) easy
(15:00 @80% 200ish intensity to finish the set)
COOL DOWN to 1:30 total, gradually bringing your HR
back under 60% by the end.

RUN 0:20 

Run right after the bike.  Start strong then back of half mile.