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Week#11-2015

WEEK #10 –

Monday Feb 9nd 2015-3nd of 3rd cycle.  Normally this would be a bigger week, but I’ll taper down for the first half marathon, and the following week is Every Man Jack Tri team training camp.  I’m going to try something a bit different and run almost everyday, but short sessions.


Monday  With about 1 weeks out for the Vancouver First Half Marathon, 

 

RUN 0:40 –   Get a touch of volume early in the week and then gradually go down. 

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– I missed this and did a bike-  (had to get to work early.)  Try and always get the tuesday swim in.  I ended up doing a 40 min bike.

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

 

BIKE 0:20 /RUN 0:20  With the treadmill at home I’ll probably do more of these.  Normally a hill session day. I’m taking it out to rest the legs.  Do 20 minutes to keep the legs going but the main focus for the week is hitting times wednesday morning.    20/20 isnt really structured just keep relaxed
WARM UP– 
MAIN SET
COOL DOWN– Longs cool down

 


Wednesday-  Still keep the track session but just shortened it up-  I took the bike out this week for more just mental rest.

RUN 0:40
WARM UP:
10 minute –
MAIN SET:
2×200’s – 2min re
5×800’s
COOL DOWN:
10 minute easy
BIKE 0:00 – no bike this week

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- I ended up cutting this short because I did it in the morning.
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 0:20
WARM UP:
Spend 1 mile getting to 7:20 pacing
MAIN SET:
1 miles- get into a comfortable pace.  Keep heart rate down, then 
1 mile half ironman pace.
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 1:30- Optional, easy set- throw in 3×10 minute full ironman pace.  Keep watts at or under 200
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- race day.  MIght be the only half marathon race for the year!  I feel I could go sub 1:18, Its going to hurt!

RUN 1:20  Run race!

BIKE 0:30-  
Lazy  bike.