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Week#8-2014

WEEK #8 –

Monday Jan 19th-Fourth week of cycle 2-Down week.


Monday

BIKE 0:40 – spin out
I’ll do this in at the end of the day after a good weekend of training.  Missed Sundays bike but not a big deal.  This bike is easily with a few little spikes-  throw in 3x5min at 80-90 % which for me will be 210 watts


Tuesday
Bit of bike volume with a run focused on some hill/tempo

SWIM 1:00

WARM UP:
3x(100 Swim – 50 kick – 100 Pull)
MAIN SET:  whole thing 3x
2×50 one fast / one slow  Try hitting 38- on the fast one
2×100 – build-alternate between pull and swim
1×200- 50 easy, 50 fast/ 50 faster, 50 easy.
COOL DOWN:
200 swim

BIKE 1:00  Working Hill sims

Trainer road hill set–2 min standing sessions with 2 minutes sit recovery. 10 minute warm up/ 10 minute cool

 

RUN 0:20
2.5 miles right off the bike- waking the legs up, setting them up for tomorrow’s tough run

 


Wednesday

RUN 0:45 Moved this to Friday
WARM UP:
10 minute -1-2 miles warm up
MAIN SET:
6×400’s – 2min re
4×800’s
COOL DOWN:
10 minute easy
BIKE 0:55 Optional light spin.

 


Thursday
SWIM 0:45

WARM UP:
400 Swim 200 pull 200 kick
MAIN SET:
2×400 Swim hitting 5:50  Push 2nd 100 and last 100
50 easy
2×200 pull hitting 2:50
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
RUN 0:40

WARM UP:
Spend 1 mile getting to 7:20 pacing
MAIN SET:
Use the main set as a tempo, pretty intense week without stopping from racing and will keeping it going. start with
.75 mile @ 7:00 pace with .25 mile recovery
.75 mile @ 6:40 pace with .25 mile recovery
.75 mile @ 6:40 pace with .25 mile recovery.
.75 mile @ 6:20 pace with .25 mile recovery
.75 mile @ 6:20 pace with .25 mile recovery.
COOL DOWN:
.5 mile cool down

 


Saturday
Bike Focus, start pushing up the volume-Be one of the tougher weekends.

SWIM 1:00

WARM UP:
2×400 swim 400 pull 100 kick
MAIN SET:
6×200
MAIN SET:
100 backstroke
RUN 1:20 Moved this to Saturday since Sunday is warm to get outside for a bike.

 


Sunday
Up the run again after racing last week

BIKE 3:40
Outside easy ride-ended up do 100k
RUN :30
Lazy 7:30 mile run right after the bike.