Share This

Week#9-2015

WEEK #9 –

Monday Jan 26th 2015-New Cycle.


Monday  With about 3 weeks out for the Vancouver First Half Marathon, I’ll throw in a bit more running volume this week and next

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:
3x(100 Swim – 50 kick – 100 Pull)
MAIN SET: whole thing 3x
2×50 threshold fast /  Try hitting 36-38 on the fast one
2×100 – pull
1×200- hard
1×100 kick
COOL DOWN:
200 swim

 

RUN 0:50  -Focus on Hill- tredmill session @ 3%
WARM UP– .75 mile
MAIN SET
.5 mile @ 7:30 pace .25 recovery
.5 mile @ 7:00 pace .25 recovery
.5 mile @ 6:40 pace .25 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 1:45 -Trainerroad set
WARM UP
10 minute warmed
MAIN SET
10x2minx2min-  2 minutes hard / 2 minute recovery.
2×15 minutes with 7 minute recovery.  230-240 watts
20 minutes looking for 240 plus
COOL DOWN
10 minute wind down

Thursday
SWIM 0:55

WARM UP:
400 Swim 400 pull 100 kick
MAIN SET: whole thing 2x
4×150 Swim hitting build up to last 50 hard.
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
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 400 pull 100 kick
MAIN SET:
4×50    Hitting under 40- getting ready for the 200’s  
2x3x200  decend effort. 1-3.
4×50   Kick the door down with the 50’s
8×100 pull-working on stroke count
MAIN SET:
100 backstroke
BIKE 2:15  two plus outside

 


Sunday
Up the run again after racing last week

RUN 1:40
First 6-7 miles @ easy pace then 4 miles at half iron pace.  (holding sub 6:40) then keep the heart rate down for the rest of the run.
BIKE :40
Lazy 7:30 mile run right after the bike.
RUN 0:30
I didn’t end up getting the second run in.  Try and double up later in the month for the florida build.