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Week # 18

Last week was ment to be one of the two toughest weeks, minus training camp weekends.  Going into this one, I’ll keep up the running volume with biking very close behind.  After the half marathon at the begining of May the half ironman comes pretty quick. Hence keeping the biking going.  After the half marathon, i’ll ramp up the swimming and swimming intensity.


Monday

SWIM 0:40

WARM UP

1000 mix up warm up/ get in some kick/pull

MAIN SET

5×200  — using this swim as recovery- 100 free/ 100 backstroke

COOL DOWN

500 pull

RUN/STAIR workout

WARM UP  

I’ll be doing this at the track-so i’ll do a mile warm up on the track

MAIN SET

20:00 of mixup of stair and leg speed-  stingle stairs/ double stairs/triple step stairs

COOL DOWN

1 mile cool down


Tuesday

Run 0:45
WARM UP
1 mile warm up- get into a 7:10 pacing by the start of the bulk of this set

 MAIN SET

25 mins of 7:00-7:10 pacing-(full ironman effort)

COOL DOWN

1 mile cool down

BIKE 1:20
15:00 getting your HR up to 60% — straight into
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm
MAIN SET
We’re bumping up the overall intensity of the Tuesday bike sessions for the next couple cycles before pulling the throttle back. The durations will get shorter as the intensity gets higher.
4 x 7:00 @ 85-95% with 3:00 easy spin between
Build up each 7:00 repeat within the zone. As the set progresses, spend more time above 90% within each repeat.
COOL DOWN
Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally below 50% by the end.

Wednesday

RUN 1:30
20:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
As you fatigue, keep your upper body relaxed and your posture perfect.
Relaxed chest and breathing.
4 x 12:00 steady tempo run @70-75% w/3:00 recovery @60-65% in between
Bring your HR back down to 60% with 5:00 remaining & 50% by the end.
BIKE 2:00
WARM UP
20:00 spinning @90-95rpm
– get your HR up to 60% in the first 12-15:00 and closer to 70% by 20:00
DRILLS
These drills are designed to help smooth your pedal stroke for greater efficiency:
6 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
3 x 20:00 @75% w/3:00 easy spinning @60-70%
– hold 90-95rpm cadence throughout, and shift through several gears
to change the stress on your legs to keep them fresher
COOL DOWN
Spin easy in your small chain ring @95+rpm,

allowing your HR to return to 50% for the final few minutes.


Thursday

SWIM 1:00
WARM UP
400 Swim – 200 IM – 200 Choice
MAIN SET
Try to keep your stroke count even throughout the set. As you fatigue, concentrate on perfect technique–shoulder roll, tight streamlines off the walls, stretch out stroke in front and finish it back at your hip.
6 x 300 @ 75-84% w/:30 recovery — descend 1-3, 4-6
COOL DOWN
6 x 100 w/10 sec rest
– keep your HR below 70% on IMs and 60% on Freestyles
RUN 1:15
Standard track workout format — use the suggested times only if you can’t get to a track.
20:00 easy jog, gradually raising your HR to 70%
– finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
We’re working towards more pure speed mixed with endurance. We want you to be getting faster but also becoming able to sustain faster speeds in races. Isn’t that what it’s all about anyway? This workout is to be done on a trail or bike path. The road is OK too, but running at the track isn’t necessary, though it can be done there.
12 x (2:00 fast/1:00 easy jog)
Start at a little slower than your 10k effort (about 85-88%) and try to make each repeat slightly faster so that the last few are faster than 5k speed.
Avoid starting out too fast. If you do, you will burn out and be running more slowly despite the fact that your HR is at 95% or higher. Try to remain consistent on your effort/speed of the recovery jogs. Do them very slowly, but keep them even.
Jog easy @60% or below to the end — walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down 

Friday

SWIM 0:45
WARM UP
400 easy swim
MAIN SET
4 sets of the following:
150 IM (no free) @80-85% w/:15 rest
100 FR @90% w/:15 rest
50 IM order @90+% w/1:15 rest; go right into next set
COOL DOWN
600 Pull @ 60-70%; perfect technique

 RUN 0:30

Do this run at night if you can, so that there is as much time as possible between it and yesterday’s track session.
Keep your HR below 65% — total recovery

 

Saturday

SWIM 0:45

WARM UP

1000 mixed warm up- kick/swim/pull

MAIN SET

8×50 swim  desc. 1-4 on 50 sec

20 x 25 alt (25 fast with 25 moderate) w/:10 rest

COOL DOWN

300 easy recovery Swim

BIKE 3:30  (normally this would be a high volume bike-4/5 hrs.  (origianl plan was 5:15) but since I’ll be racing the following weekend I’ll lower this volume by about an hour.  I’ll try and make this up the week after.
These rides are the perfect time to experiment with different fueling options, whether they be different products or different intervals between taking in your calories. Try to work out all the glitches and nail down what works best for you so you go into your race with the utmost confidence.
RUN 0:40
We’ll push the first 3 miles then use the rest to cool everything down.

Sunday,

RUN 1:45  (I won’t be doing this…I cut this out since all start ramping down my milage.)
After 15:00 of warming up, settle into a pace between 65-75%. Be consistent and be sure to leave some energy for the rest of the workout. At 1:25, bump up the intensity to 80% for the last 20 minutes.
BIKE 0:45
Immediately after the run @ 75%. Quick transitions at both ends of the ride.
RUN 1:00
Get into your pace right away at 70-75% and hold it there for the first 30 minutes, then bump it up to 80-85% for 15 minutes before warming down the final 15 minutes.