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Week # 5 / 70.3 -2016

WEEK #5


Monday

RUN/ 
WARM UP
1 mile Warm Up gradual increase into a low heart rate run
MAIN SET
30 mins- easy run
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

400 Swim –  – 500 Pull

   MAIN SET

4 x 50 fast

5 x 200 alt. slow /fast   2:45 on fast    – 20 sec rest

2 x 4 x 100 built-  last 100 1:20 or better- on 2 mins

COOL DOWN

500 pull with band first 200/ last 300 WO band.

BIKE 1:10 (main bike for the week.)
WARM UP
15:00 easy spinning in your small chainring, gradually allowing your HR
to get up to 60%
MAIN SET
trainer roadset- build set (power based) from 5 min 75% /3 min rest/ 7 min 80%/ 5 min rest/ 12min 85%/ 5 min rest/ 12 min 90 %
COOL DOWN
10:00 easy completely, allowing your HR to get back close to 50% by the end
 

Wednesday ( do bike first) —Im off to camp this Wed- so I’ll be following Purplepatch plan.  High volume swim and bike.)

RUN 0:40-50  (tempo)

WARM UP – 1.5 -2 miles  – 7mph or 8:30 pace slowly increase the hill percent.

MAINSET

6 x 2min hill repeat 4% grade – first 3 have 1:30 walking rest. last 3 have 2min walking

(gradually building the speed.)

COOL DOWN

1 mile 7mph/ 8:30 pace

BIKE   NO BIKE this week.

WARM UP

40 min easy bike for warm up for run

WORKOUT

nil

COOL DOWN

nil

 

 

SWIM 1:00 (3.2 km)
WARM UP
400 Swim –  500 Pull
MAIN SET
4 x 50 building into
2 x 4 x 50 fast on 1 min
4 x 150 w/20 sec rest after each (150 fast/hard) then –  with 50 easy focus on long stroke ( could do it pull)
keep your times even throughout the set. Minimize the stroke count
COOL DOWN
200 swim or kick
BIKE 0:50-1hr ( Tempo-mid range riding)
WARM UP
15:00 easy  allowing your HR to get up to 60% gradually
MAIN SET
6 x 5 min hitting 180 power (75 percent) to start and build to 90% on last 2 / with 3 mins recover high cadence  (if 
COOL DOWN
10 min spinning out

20 min strenght run after bike-

 

Friday

RUN

WARM UP

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

COOL DOWN

1 mile


Saturday

SWIM (Main session for the week.)

WARM UP

400 swim / 500 pull

MAIN SET

4 x  4×50 fast (sub 40sec) on 1 min   / followed by 200 pull

COOL DOWN

200 pull with band/ 300 pull

RUN 1:30
WARM UP
3 miles
MAIN SET
2x 5k or miles  tempo (6:10-20 pacing.)  5-10 minutes easy running between. feel recovered before next repeat.  If feeling tough- second tempo make 4k no 5k.
-then 5-10 easy then 1×1 mile repeat to finish the run off.  All out!
COOL DOWN
.5 to 1 mile 
 

Sunday

easy RUN 0:30-50 (5-6 miles)
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%.

Im inserting a swim here instead of a run.  Change to a swim if you missed any swim sessions this week.  Pull what ever swim sessions out of the plan that was missed.

BIKE 1:50
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
MAIN SET
Mixed set, After warm up so 5min build, 3 min easy
7min build 3 min easy
5min (80 percent ftp) 5 min easy
5min easy
2 min standing climb
15 min (80 percent ftp) 
5 min (70 percent ftp)
20 min (80-100 percent ftp)
5 min (60 percent)
20 min (80-100 )
5 easy