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Week #7 / 70.3 -2016

WEEK #7


Monday

If time allows- I’m setting in my long ride.  2:00 hrs.

WARM UP

15 minutes building into 170 power –  then 4-1:00 single leg drill

MAIN SET

2×10 @ 180 watts -mix of big gear and high cadence- 3 min easy

4×5 @ smooth spin with start of every minute stand climbing for 30 seconds -2 min easy between

3x3min @ 200 watts with 3 mins high cadence @ 160 watts

4x4min @ 210 watts with 3 mins high cadence @ 160 watts

5x5min @ 220 watts with 3 min high cadance @ 160 watts

COOL DOWN

Spin out for 10-15 minutes.

RUN/ STAIRS 0:30- 0:45  or 40 min spin/ no structure  or 20-30 easy run
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/
2 mile build to sub 6 mile lap if at the track
COOL DOWN
.5 mile to 1 mile

Tuesday

SWIM 0:40 

WARM UP

400 swim / 400 pull

MAIN SET

20×50   50 fast on 1 min (hitting sub 39) / 50 pull alter band bouy-50 pull

COOL DOWN

200 swim

 

RUN 0:40-50 (tempo/ hill set)

WARM UP – 2 miles (15 minutes) – 7mph or 8:30 pace

MAINSET –  hill at 4-5 percent

4 x .5 mile at 4% / 2 min recovery -start  set at 8.5mph/9 mph/9.5mhp./ get to 10mph

1 x 1 mile at 10.4 mph

SECOND TIME THRU-push TOUGH

3 x .5 mile at 4% / 2 min walk  start at 9mph/9.5mph/10 mhp/10 mph

1 x 1 mile at 10.4 mph-try and build this one to 10.6    2 min recovery

1 mile 7mph/ 8:30 pace

 

 


Wednesday

BIKE 1:05- Move the power 5’s to Wed.

WARM UP – 10 min build to 200 watts

6x 1min single legs

MAIN SET-

6x5min power 5- @ 180 first one/ 2nd one should be at or above 200/ 220 for last 4  – 4 minutes between

COOL DOWN

10 min spin out

RUN OFF THE BIKE

3 mile build to sub 6 mile on last one.


Thursday

SWIM 0:40-50
WARM UP
(300 Swim – 400 Pull-200 kick)
MAIN SET
16 x 100 w/20 sec rest after each – 1 fast/ one easy-  fast on try hitting 1:24 for fast on 20 sec rest
Minimize the stroke count.
COOL DOWN
6 x 50 Swim w/20 sec rest after each, holding your HR below 70%
RUN  1:00-15 TRACK SESSION  (speed!)
WARM UP
2 mile warm up- then two more laps build 100 strides-
MAIN SET
8 x 800 with easy 400 between-  (800 should be at 2:55 or better for last 7, first 800 get a feel for it.)
COOL DOWN
2 mile build down.  start sub 6 pace and drop 10 sec per lap 

Friday

RUN: 40

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


Saturday

SWIM (Main session for the week.)

WARM UP

400 swim / 500 pull

MAIN SET

4 x 2×50 fast (sub 40sec) on 1 min / followed by 200 pull

4×100 fast on 1:40 –  hitting 1:20-1:23

COOL DOWN

200 pull with band/ 300 pull

RUN 1:20
WARM UP
1-2 miles
MAIN SET
4 mile build up to threshold (6:10-20)
5 KM (3 mile) tempo holding 6:20-30 
COOL DOWN
2-3 miles til time –

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
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