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Week#10-2015

WEEK #10 –

Monday Feb 2nd 2015-2nd of 3rd cycle.


Monday  With about 2 weeks out for the Vancouver First Half Marathon, I ‘ll keep running up most of the week.

BIKE 0:20 Warm up the legs for the run

RUN 0:35 – 

WARM UP 1 mile warm up, then

MAIN SET alternate .5 mile @ 7 mile .5 @ 8 mile 4 times, then

COOL OUT at .5 mile.


Tuesday

SWIM 1:00

WARM UP:
2×200 Swim – 50 kick – 200 Pull
MAIN SET: x3 thru
2×50 threshold fast /  Try hitting 36-38 on the fast one
2×100 – pull
2×100- hard
1×100 kick
COOL DOWN:
200 swim

 

RUN 0:50  -Focus on Hill- tredmill session @ 2-3%
WARM UP– 1 mile
MAIN SET
.5 mile @ 7:30 pace .25 recovery
.5 mile @ 7:00 pace .5 recovery
.5 mile @ 6:40 pace .5 recovery
.5 mile @ 6:30 pace .5 recovery
.5 mile @ 6:30 pace .5 recovery
COOL DOWN– .75 mile

 


Wednesday

RUN 1:00 Moved this to Friday
WARM UP:
10 minute –
MAIN SET:
6×400’s – 2min re
4×800’s
COOL DOWN:
10 minute easy
BIKE 1:30 -Trainerroad set
WARM UP
10 minute warmed
MAIN SET
2×15 minutes with 7 minute recovery.  230-240 watts
20 minutes looking for 240 plus
4×7 minutes @ 190-200 watts with 4 minutes recover
COOL DOWN
10 minute wind down

Thursday
SWIM 0:55

WARM UP:
4×100 Swim 400 pull 100 kick
MAIN SET: whole thing 2x
4×150 Swim hitting build up to last 50 hard.
50 easy
8×100 pull hitting 1:25
COOL DOWN:
100 freestyle / 100 backstroke
BIKE 0:55
WARM UP:
10 warm up
MAIN SET:
4x30sec hard spin
5x 3 up– hard – pushing 275 watts- first minute standing—then 3 minutes down–
COOL DOWN:
10 minute spin out

 


Friday
Bit of a grind this week, so coming up to Friday-I’ll just do a 4 mile run, around 7:30-4 mile pace.

RUN 0:30
WARM UP:
Spend 1 mile getting to 7:20 pacing
MAIN SET:
3 miles- get into a comfortable pace.  Keep heart rate down
COOL DOWN:
.5 mile cool down

 


Saturday

SWIM 1:00

WARM UP:
2×100 swim 2×200 pull 100 kick
MAIN SET: 
8×100  pull-working on stroke count
4×200 try hitting 2:50 on all 4
2×500 take note of the time  / take 30 seconds between sets
COOL DOWN: 
100 freestyle cool down.
BIKE 3:00 /indoor ride trainer road set.
Main purpose of the set  is to have the tough intervials equal FTP power.  Training road set will have 1:15 of total interval at half ironman power.  210 will be set as threshold.
RUN 0:20 /7 mile pace for the whole set.

 


Sunday
With 7 days til half marathon- Lower the distance a little and keep the bike in.  

RUN 1:00  (total up to 8 miles.)
First 6-7 miles @ easy pace then 4 miles at half iron pace.  (7 miles) then keep the heart rate down for the rest of the run.
BIKE 0:30
Lazy  bike.