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Week #8 / 70.3 -2016

WEEK #8


Monday

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

5×200 build to fast

COOL DOWN

200 swim

RUN/ 0:40-50  Down week from Hills

WARM UP   

2 mile warm up then thrown in some pacing to change things up to finish up with 5 to 6 miles total


Wednesday

Strength and stretch

in the am

BIKE Easy 1:00

WARM UP

15 min to build

WORKOUT

6 x 5 min builds with last to a threshold (only intensity for the week on the bike) with 2-3 mintues rest btw (mix 5)

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
15 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 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 4 x 800s with 2-3 minutes rest between / 400 meters between sets. make the second one faster

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

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 1:40 (gearing up for half marathon beginning of May)
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 (2 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