A walk to Santa Cruz on Sunday and some viewing of the surfers.
Ironman and Other Videos here
Wednesday, March 30, 2011
Monday, March 28, 2011
Week -6
Second easy week, with about 12 h counting the surfing and the runs had in Ecuador.
Bike
| Summary | Total | Average |
| Number | 1 | |
| Distance | 25.00 Mi | 25.00 Mi |
| Duration | 01:30:00 | 01:30:00 |
| AHR | 162.00 | |
| Calories | 1508.00 | 1508.00 |
| Average Spd | 16.67 Mi/HR | |
| Average Pace | 03:36 min Mi |
Run
| Summary | Total | Average |
| Number | 3 | |
| Distance | 18.73 Mi | 6.24 Mi |
| Duration | 02:50:41 | 00:56:53 |
| AHR | 165.00 | |
| MHR | 182.00 | |
| Calories | 2685.00 | 895.00 |
| Ascent | 1811.00 | 603.67 |
| Average Spd | 6.58 Mi/HR | |
| Average Pace | 09:06 min Mi |
Swim
| Summary | Total | Average |
| Number | 4 | |
| Distance | 9.09 Mi | 2.27 Mi |
| Duration | 08:00:00 | 02:00:00 |
| AHR | 162.00 | |
| Calories | 4596.00 | 1149.00 |
| Average Spd | 1.14 Mi/HR | |
| Average Pace | 52:48 min Mi | |
| Avg. 100 Pace | 03:00 min 100 Yd |
This week is another hard one with the 19 hours scheduled. I have to put the long ride and long run together, hope the weather will be OK.
Ultra Distance GroupCompetitive Season Week 9 Swim 3:00 - Bike 10:00 - Run 6:00 -- Total: 19:00
Monday
Enjoy your day off doing something you don't normally do with the extra time, something totally unrelated to triathlon.
Tuesday If you have a choice, do the workout of the sport in which you need the most help first. If you're a strong swimmer, do the bike workout first, or visa versa. Keep this in mind every day of the week.
Work on your weaknesses when you are most fresh and they will more quickly become your strengths!
SWIM 0:45
WARM UP
300 Swim - 200 Kick - 300 Pull
MAIN SET
30 x 50 w/10 sec rest, as follows:
#1-10: gradually descend from 75% to 85% by #10
#11-18: 25 Kick - 25 sprint
#19-30: race pace -- each one @90+%
COOL DOWN
400 Pull @60-70%
BIKE 1:30
20:00 getting your HR up to 70% -- straight into
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
MAIN SET
Today's set is a simple variation of last week's. Greg LeMond used the 3 x 5:00 set often to increase his power output on the bike; I'm altering it for you to add spice to the routine.
One time through the following set. All the hard repeats are done @ 92+% with an equal amount of recovery time @ 50-60%
5:00 fast/5:00 easy
4:00 fast/4:00 easy
3:00 fast/3:00 easy
2:00 fast/2:00 easy
1:00 fast/1:00 easy
You'll have to put more effort into each repeat to get your HR above 92%, so be aggressive while staying relaxed.
COOL DOWN
After the 1:00 easy, hold your HR at 70-75% for 25:00 before gradually slowing down to 60% with 10:00 left, and finally below 50% by the end.
DAILY TOTAL: 2:15
Wednesday
RUN 1:25
15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
Your legs may be a little heavy from yesterday, so allow yourself time to loosen up. Try to stay light on your feet.
After warming up, do 11 cycles of the following:
4:00 @ 75%/1:00 relaxed @ 65%
Then cooldown below 65% for the remainder
BIKE 2:15
WARM UP
20:00 spinning @90-95rpm
- get your HR up to 60% in the first 10:00 and closer to 70% by 20:00
DRILLS
These drills may get tedious, but they are essential for improving your pedaling efficiency. A little work goes a long way!
6 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
All repeats done at 70-75%:
20:00
16:00
12:00
8:00
4:00
Spin easy for 4:00 @ 65% after each repeat.
Hold 90-95rpm cadence throughout, and switch gears every several minutes to change the emphasis on your legs.
COOL DOWN
Slightly extended cooldown today. Spin easy in your small chain ring @95+rpm, allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 3:40
WEEK-TO-DATE: 5:55
Thursday
SWIM 1:00
WARM UP
400 Swim - 300 Pull - 200 IM - 100 Kick
MAIN SET
2 sets of the following:
350 @75%
300 @80%
250 @85+%
Swim the first set, Pull (Paddles ok) the second set
COOL DOWN
6 x 50 easy w/10 sec rest
RUN 1:05
Today's is another ladder set. As the repeats get shorter, increase your effort so you're running at a faster pace.
15:00 easy jog, gradually raising your HR to 70%
- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
One time through the following set (@ 88-95%):
2000m
1600m
1200m
800m
400m
jog easy for 3:00 after each hard repeat
Avoid starting out too fast on the 2000 -- you want to feel a definite increase in your effort and pace during the first three repeats. The 800 and 400 should be pretty challenging and harder to increase your speed on.
Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down.
DAILY TOTAL: 2:05
WEEK-TO-DATE: 8:00
Friday
More IM work today.
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 2 x 100 IM -- continuous
DRILLS
12 x (50 Side Kick - 25 Swim) w/10 sec rest after each
- remember to take three strokes when you switch from one side to the other
COOL DOWN
600 Swim
- keep your HR under 70%, lowering the intensity to 60% by the end
DAILY TOTAL: 0:45
WEEK-TO-DATE: 8:45
Weekend Note:
There's a lot of meat on this weekend, so go into it smart and mentally prepared for the tasks at hand.
Conquering long weekends like this one will do wonders for your confidence and your fitness going into your Ironman race.
Saturday
BIKE 5:15
Try to keep your stops to a minimum and definitely keep the amount of time you spend at your stops to a bare minimum. Try to simulate your race experience as much as possible. Finish the ride with some energy to spare -- you'll need it tomorrow!
RUN 0:45
Quick transition from your bike to the run, then get your HR above 80% quickly. The bulk of this run -- at least 25:00 -- should be between 80-88%
Finish your run with 10:00 of light jogging, bringing your HR under 60% by the end. Walk 2-3:00 to complete the cool down process.
SWIM 0:30
This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery.
800 warmup swim, gradually getting your HR from 60-70%
If you're doing this workout first, then reverse the intensities
(65-70-75-80%) and have a quick transition to your bike:
400 @80% - 300 @75% - 200 @70% - 100 @65%
DAILY TOTAL: 6:30
WEEK-TO-DATE: 15:15
Sunday
RUN 1:45
Steady endurance effort, keeping your HR between 70-75% throughout the bulk of the run. Hold your effort and pace to the very end.
BIKE 1:00
RUN 0:45
Bolt out the door at 75% and establish a comfortable stride as soon as you can. At 10:00, pick up the pace to 80-84% for 20 minutes. The cooldown below 65% for the final 15:00. Walk it in the final couple minutes.
Be sure to stretch out very well afterwards and top off your tank with some good food and lots of liquids! Great job this week!!
DAILY TOTAL: 3:45
WEEK-TO-DATE: 19:00
Ultra Distance GroupCompetitive Season Week 9 Swim 3:00 - Bike 10:00 - Run 6:00 -- Total: 19:00
Monday
Enjoy your day off doing something you don't normally do with the extra time, something totally unrelated to triathlon.
Tuesday If you have a choice, do the workout of the sport in which you need the most help first. If you're a strong swimmer, do the bike workout first, or visa versa. Keep this in mind every day of the week.
Work on your weaknesses when you are most fresh and they will more quickly become your strengths!
SWIM 0:45
WARM UP
300 Swim - 200 Kick - 300 Pull
MAIN SET
30 x 50 w/10 sec rest, as follows:
#1-10: gradually descend from 75% to 85% by #10
#11-18: 25 Kick - 25 sprint
#19-30: race pace -- each one @90+%
COOL DOWN
400 Pull @60-70%
BIKE 1:30
20:00 getting your HR up to 70% -- straight into
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
MAIN SET
Today's set is a simple variation of last week's. Greg LeMond used the 3 x 5:00 set often to increase his power output on the bike; I'm altering it for you to add spice to the routine.
One time through the following set. All the hard repeats are done @ 92+% with an equal amount of recovery time @ 50-60%
5:00 fast/5:00 easy
4:00 fast/4:00 easy
3:00 fast/3:00 easy
2:00 fast/2:00 easy
1:00 fast/1:00 easy
You'll have to put more effort into each repeat to get your HR above 92%, so be aggressive while staying relaxed.
COOL DOWN
After the 1:00 easy, hold your HR at 70-75% for 25:00 before gradually slowing down to 60% with 10:00 left, and finally below 50% by the end.
DAILY TOTAL: 2:15
Wednesday
RUN 1:25
15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
Your legs may be a little heavy from yesterday, so allow yourself time to loosen up. Try to stay light on your feet.
After warming up, do 11 cycles of the following:
4:00 @ 75%/1:00 relaxed @ 65%
Then cooldown below 65% for the remainder
BIKE 2:15
WARM UP
20:00 spinning @90-95rpm
- get your HR up to 60% in the first 10:00 and closer to 70% by 20:00
DRILLS
These drills may get tedious, but they are essential for improving your pedaling efficiency. A little work goes a long way!
6 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
All repeats done at 70-75%:
20:00
16:00
12:00
8:00
4:00
Spin easy for 4:00 @ 65% after each repeat.
Hold 90-95rpm cadence throughout, and switch gears every several minutes to change the emphasis on your legs.
COOL DOWN
Slightly extended cooldown today. Spin easy in your small chain ring @95+rpm, allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 3:40
WEEK-TO-DATE: 5:55
Thursday
SWIM 1:00
WARM UP
400 Swim - 300 Pull - 200 IM - 100 Kick
MAIN SET
2 sets of the following:
350 @75%
300 @80%
250 @85+%
Swim the first set, Pull (Paddles ok) the second set
COOL DOWN
6 x 50 easy w/10 sec rest
RUN 1:05
Today's is another ladder set. As the repeats get shorter, increase your effort so you're running at a faster pace.
15:00 easy jog, gradually raising your HR to 70%
- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
One time through the following set (@ 88-95%):
2000m
1600m
1200m
800m
400m
jog easy for 3:00 after each hard repeat
Avoid starting out too fast on the 2000 -- you want to feel a definite increase in your effort and pace during the first three repeats. The 800 and 400 should be pretty challenging and harder to increase your speed on.
Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down.
DAILY TOTAL: 2:05
WEEK-TO-DATE: 8:00
Friday
More IM work today.
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 2 x 100 IM -- continuous
DRILLS
12 x (50 Side Kick - 25 Swim) w/10 sec rest after each
- remember to take three strokes when you switch from one side to the other
COOL DOWN
600 Swim
- keep your HR under 70%, lowering the intensity to 60% by the end
DAILY TOTAL: 0:45
WEEK-TO-DATE: 8:45
Weekend Note:
There's a lot of meat on this weekend, so go into it smart and mentally prepared for the tasks at hand.
Conquering long weekends like this one will do wonders for your confidence and your fitness going into your Ironman race.
Saturday
BIKE 5:15
Try to keep your stops to a minimum and definitely keep the amount of time you spend at your stops to a bare minimum. Try to simulate your race experience as much as possible. Finish the ride with some energy to spare -- you'll need it tomorrow!
RUN 0:45
Quick transition from your bike to the run, then get your HR above 80% quickly. The bulk of this run -- at least 25:00 -- should be between 80-88%
Finish your run with 10:00 of light jogging, bringing your HR under 60% by the end. Walk 2-3:00 to complete the cool down process.
SWIM 0:30
This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery.
800 warmup swim, gradually getting your HR from 60-70%
If you're doing this workout first, then reverse the intensities
(65-70-75-80%) and have a quick transition to your bike:
400 @80% - 300 @75% - 200 @70% - 100 @65%
DAILY TOTAL: 6:30
WEEK-TO-DATE: 15:15
Sunday
RUN 1:45
Steady endurance effort, keeping your HR between 70-75% throughout the bulk of the run. Hold your effort and pace to the very end.
BIKE 1:00
RUN 0:45
Bolt out the door at 75% and establish a comfortable stride as soon as you can. At 10:00, pick up the pace to 80-84% for 20 minutes. The cooldown below 65% for the final 15:00. Walk it in the final couple minutes.
Be sure to stretch out very well afterwards and top off your tank with some good food and lots of liquids! Great job this week!!
DAILY TOTAL: 3:45
WEEK-TO-DATE: 19:00
Week -7
Low week due to travelling and inability to run long and bike. Only 8:30 h.
Run
| Summary | Total | Average |
| Number | 4 | |
| Distance | 27.95 Mi | 6.99 Mi |
| Duration | 04:30:28 | 01:07:37 |
| AHR | 166.50 | |
| Calories | 3036.00 | 759.00 |
| Ascent | 3546.00 | 886.50 |
| Average Spd | 6.20 Mi/HR | |
| Average Pace | 09:40 min Mi |
Swim
| Summary | Total | Average |
| Number | 2 | |
| Distance | 4.55 Mi | 2.27 Mi |
| Duration | 04:00:00 | 02:00:00 |
| AHR | 162.00 | |
| Calories | 2298.00 | 1149.00 |
| Average Spd | 1.14 Mi/HR | |
| Average Pace | 52:44 min Mi | |
| Avg. 100 Pace | 03:00 min 100 Yd |
Next week:
Next week:
Ultra Distance GroupCompetitive Season Week 8 Swim 3:00 - Bike 8:45 - Run 5:15 -- Total: 17:00
Monday
Total recovery day -- relax, recover, stretch out, and enjoy...
Tuesday
SWIM 0:45
WARM UP
300 Swim - 200 IM - 100 Kick
MAIN SET
10 x 150 @ 85% with :15 rest
work on keeping your pace and HR even, so try to avoid starting out too fast. Also, keep your stroke count even during the entire set.
COOL DOWN
8 x 25 Choice, below 60%
BIKE 1:25
15:00 getting your HR up to 70% straight into
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
MAIN SET
We're adding higher intensity speed work to the mix this cycle. A great Ironman performance come s from the proper balance between endurance and speed work.
12:00 @ 84-92%/9:00 @ 88-92%/6:00 @ 90-95%/3:00 @ 92+% with 3:00 easy spinning after each repeat.
Try to stay relaxed while giving each repeat your full effort. Don't strangle your bike or grind your teeth to dust! The more relaxed you are the faster you will go.
COOL DOWN
After the last 3:00 easy, hold your HR at 70-75% for 10:00 before gradually slowing down to 60% with 10:00 left, and finally below 50% by the end.
DAILY TOTAL: 2:10
Wednesday Keep the effort under control today -- you had a hard day yesterday and will have another hard session tomorrow.
RUN 1:15
20:00 warm up jog, allowing your body to slowly get up to 60-65%
1 x 40:00 steady tempo run @70-75%
- focus on holding proper running form
Bring your HR back down gradually, to 60% with 10:00 remaining down to 50% by the end.
BIKE 1:40
WARM UP
10:00 spinning @90-95rpm
DRILLS
4 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
We're putting more emphasis on longer efforts at the higher end aerobic zone to better prepare you for the long bike effort of an Ironman.
2 x 30:00 @75% w/5:00 easy spinning between repeats- hold 90-95rpm cadence throughout
COOL DOWN
Spin easy (small chain ring) @95rpm, allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 2:55
WEEK-TO-DATE: 5:05
Thursday
SWIM 1:00
WARM UP
4 x 200 Choice, descend from 50-75% with :20 rest
MAIN SET
You'll be changing gears during this set, so concentrate on staying relaxed as the lactate builds up in your muscles.
3 sets of: 300 @ 80%/200 @ 85%/100 @ 90%; :30 rest after each interval. No added rest between sets.
COOL DOWN
10 x 50 nice and easy below 60%
your choice of strokes or drills.
RUN 1:10
Back on the track this week.
15:00 easy jog, gradually raising your HR to 70%
- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
Today's workout should be fun. It's a fancy fartlek workout that's really good for building speed and strength. Should be a hard but nice change of pace. No pun intended!
2 sets of the following, with (200m / 60 sec) easy after each one:
(All at 88-92%):
- 1000 (2-1/2 laps of a standard track)
- 600 (1-1/2 laps)
- 800 (2 laps)
- 200 (1/2 lap)
-- take an extra 800m in between the sets
The fast running adds up to 2600m and should be done in the 88-95% range, so do it as fast as you can while making sure you don't burn out your engine prematurely. Each set should be the same or the second should get slightly faster. If your times get slower, then you started the set too fast. Jog the easy 200s and the 800 at a consistent pace below 65% -- don't allow these to slow down as you get more tired. Have fun!
DAILY TOTAL: 2:10
WEEK-TO-DATE: 7:15
Friday
SWIM 0:45
WARM UP
6 x 100 alt Swim-Kick-Pull; second set of 3x100 faster than the first
MAIN SET
8-10 x 100 IM @ 75-90% with :15 rest ; increase your effort as the set progresses.
COOL DOWN
6 x 100 (25 Kick - 25 rt arm - 25 lft arm - 25 perfect technique) with :10 rest
BIKE 0:50
WARM UP
10:00 spinning @95rpm gradually raising your HR up to 65-70%
DRILLS
6 x 3:00 Isolated Leg Training w/30 sec recovery after each
Continue spinning @65-70% intensity & 90-95rpm cadence
Bring your HR down under 50% by the end.
DAILY TOTAL: 1:35
WEEK-TO-DATE: 8:50
Weekend Note:
We've had a lot of questions about what intensities these weekend workouts need to be at since we don't offer set parameters. The goal is to push yourself as hard as you can while staying aerobic -- below 84% for sure and under 75% as much as possible. The most important aspect is simply putting in the time so that your body feels the duration of an Ultra distance race is no big deal (though the effort you put in might be!).
Saturday
BIKE 4:00
Feel free to mix it up on a group ride if you have that option, just make sure you keep your ego in check and keep your race day goals in perspective if the pace gets too fast for you to keep your HR down.
If you're stuck without being able to ride outdoors, then pick an "indoor alternative" from a previous week.
RUN 0:50
Quick transition from your bike to the run, then get your HR above 80% quickly. The bulk of this run -- at least 25:00 -- should be between 80-88%
Finish your run with 10:00 of light jogging, bringing your HR under 60% by the end. Walk 2-3:00 to complete the cool down process.
SWIM 0:30
This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery.
800 warmup swim, gradually getting your HR from 60-70%
If you're doing this workout first, then reverse the intensities
(65-70-75-80%) and have a quick transition to your bike:
400 @80% - 300 @75% - 200 @70% - 100 @65%
DAILY TOTAL: 5:20
WEEK-TO-DATE: 14:10
Sunday
RUN 2:00
Steady endurance effort, keeping your HR between 70-75% throughout the bulk of the run. At the 1:30 mark, bump up your effort to 80-84% for 20 minutes before cooling down the final 10:00.
BIKE 0:50
Immediately after the run, @60-65% and 95+rpm. Stay in your small chainring to keep as much stress of the legs as possible.
Tomorrow's a recovery day --you earned it -- great job!
DAILY TOTAL: 2:50
WEEK-TO-DATE: 17:00
Week -8
Last week before the vacation with 16:30 h.
Bike
| Summary | Total | Average |
| Number | 4 | |
| Distance | 118.24 Mi | 29.56 Mi |
| Duration | 06:56:07 | 01:44:01 |
| AHR | 162.75 | |
| Calories | 8477.00 | 2119.25 |
| Ascent | 5832.00 | 1944.00 |
| Average Spd | 17.05 Mi/HR | |
| Average Pace | 03:31 min Mi |
Run
| Summary | Total | Average |
| Number | 6 | |
| Distance | 35.58 Mi | 5.93 Mi |
| Duration | 05:06:31 | 00:51:05 |
| AHR | 163.17 | |
| Calories | 4967.00 | 827.83 |
| Ascent | 1922.00 | 640.67 |
| Average Spd | 6.96 Mi/HR | |
| Average Pace | 08:36 min Mi |
Swim
| Summary | Total | Average |
| Number | 3 | |
| Distance | 7.95 Mi | 2.65 Mi |
| Duration | 04:20:00 | 01:26:40 |
| AHR | 161.33 | |
| Calories | 3250.00 | 1083.33 |
| Average Spd | 1.84 Mi/HR | |
| Average Pace | 32:42 min Mi | |
| Avg. 100 Pace | 01:51 min 100 Yd |
Ultra Distance GroupCompetitive Season Week 7 Swim 3:00 - Bike 9:20 - Run 6:00 -- Total: 18:20
We're continuing with higher intensity intervals on the key workout days during the week. This added speed and tolerance for lactic acid buildup will come in handy when it comes time for your key Ironman race.
Keep up the good work!
Monday
Total day off -- you've earned it, so kick your feet up and enjoy it!
Tuesday
SWIM 0:45
WARM UP
600 Swim (every 4th 25 Build-up IM order -- no free on build up 25s)
MAIN SET
2 x 800 w/1:00 recovery between repeats
#1 @75-80%, Pull with perfect technique
#2 400@75-80% - 400 @80-85%, keep stroke count even during entire 800
COOL DOWN
200 Choice, below 60%
BIKE 1:20
15:00 getting your HR up to 60% -- straight into
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm
MAIN SET
We're bumping up the overall intensity of the Tuesday bike sessions for the next couple cycles before pulling the throttle back. The durations will get shorter as the intensity gets higher.
4 x 7:00 @ 85-95% with 3:00 easy spin between
Build up each 7:00 repeat within the zone. As the set progresses, spend more time above 90% within each repeat.
COOL DOWN
Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally below 50% by the end.
DAILY TOTAL: 2:05
Wednesday
RUN 1:30
20:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
As you fatigue, keep your upper body relaxed and your posture perfect.
Relaxed chest and breathing.
4 x 12:00 steady tempo run @70-75% w/3:00 recovery @60-65% in between
Bring your HR back down to 60% with 5:00 remaining & 50% by the end.
BIKE 2:00
WARM UP
20:00 spinning @90-95rpm
- get your HR up to 60% in the first 12-15:00 and closer to 70% by 20:00
DRILLS
These drills are designed to help smooth your pedal stroke for greater efficiency:
6 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
3 x 20:00 @75% w/3:00 easy spinning @60-70%
- hold 90-95rpm cadence throughout, and shift through several gears
to change the stress on your legs to keep them fresher
COOL DOWN
Spin easy in your small chain ring @95+rpm, allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 3:30
WEEK-TO-DATE: 5:35
Thursday
SWIM 1:00
WARM UP
400 Swim - 200 IM - 200 Choice
MAIN SET
Try to keep your stroke count even throughout the set. As you fatigue, concentrate on perfect technique--shoulder roll, tight streamlines off the walls, stretch out stroke in front and finish it back at your hip.
6 x 300 @ 75-84% w/:30 recovery -- descend 1-3, 4-6
COOL DOWN
6 x 100 w/10 sec rest
- alternate 100IM / 100 Free
- keep your HR below 70% on IMs and 60% on Freestyles
RUN 1:15
Standard track workout format -- use the suggested times only if you can't get to a track.
20:00 easy jog, gradually raising your HR to 70%
- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
We're working towards more pure speed mixed with endurance. We want you to be getting faster but also becoming able to sustain faster speeds in races. Isn't that what it's all about anyway? This workout is to be done on a trail or bike path. The road is OK too, but running at the track isn't necessary, though it can be done there.
12 x (2:00 fast/1:00 easy jog)
Start at a little slower than your 10k effort (about 85-88%) and try to make each repeat slightly faster so that the last few are faster than 5k speed.
Avoid starting out too fast. If you do, you will burn out and be running more slowly despite the fact that your HR is at 95% or higher. Try to remain consistent on your effort/speed of the recovery jogs. Do them very slowly, but keep them even.
Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down
DAILY TOTAL: 2:15
WEEK-TO-DATE: 7:50
Friday
By adding IM work to a swim workout, you will get a lot more out of the time you are puttin in the pool because you'll be working a broader range of muscles and you'll be using them in different ways. By incorporating IM work without increasing your time in the pool, your swimming will improve.
SWIM 0:45
WARM UP
400 easy swim
MAIN SET
4 sets of the following:
150 IM (no free) @80-85% w/:15 rest
100 FR @90% w/:15 rest
50 IM order @90+% w/1:15 rest; go right into next set
COOL DOWN
600 Pull @ 60-70%; perfect technique
RUN 0:30
Do this run at night if you can, so that there is as much time as possible between it and yesterday's track session.
Keep your HR below 65% -- total recovery
DAILY TOTAL: 1:15
WEEK-TO-DATE: 9:05
Weekend Note:
You can choose to do the swim right before biking as a prep for the first transition at your Ironman race, or you can do it afterwards to serve as a recovery as sorts. Whatever works out best for your schedule.
It's best to ride outdoors, even if the weather is suspect. That way, you will be used to varying conditions which you will more than likely encounter on race day.
Saturday, 7/5
BIKE 5:15
These rides are the perfect time to experiment with different fueling options, whether they be different products or different intervals between taking in your calories. Try to work out all the glitches and nail down what works best for you so you go into your race with the utmost confidence.
SWIM 0:30
WARM UP
10 x 75 (50 Swim - 25 Kick) w/:10 recovery
MAIN SET
20 x 25 alt (25 fast with 25 moderate) w/:10 rest
COOL DOWN
300 easy recovery Swim
DAILY TOTAL: 5:45
WEEK-TO-DATE: 14:50
Sunday, 7/6
RUN 1:45
After 15:00 of warming up, settle into a pace between 65-75%. Be consistent and be sure to leave some energy for the rest of the workout. At 1:25, bump up the intensity to 80% for the last 20 minutes.
BIKE 0:45
Immediately after the run @ 75%. Quick transitions at both ends of the ride.
RUN 1:00
Get into your pace right away at 70-75% and hold it there for the first 30 minutes, then bump it up to 80-85% for 15 minutes before warming down the final 15 minutes.
DAILY TOTAL: 3:30
WEEK-TO-DATE: 18:20
We're continuing with higher intensity intervals on the key workout days during the week. This added speed and tolerance for lactic acid buildup will come in handy when it comes time for your key Ironman race.
Keep up the good work!
Monday
Total day off -- you've earned it, so kick your feet up and enjoy it!
Tuesday
SWIM 0:45
WARM UP
600 Swim (every 4th 25 Build-up IM order -- no free on build up 25s)
MAIN SET
2 x 800 w/1:00 recovery between repeats
#1 @75-80%, Pull with perfect technique
#2 400@75-80% - 400 @80-85%, keep stroke count even during entire 800
COOL DOWN
200 Choice, below 60%
BIKE 1:20
15:00 getting your HR up to 60% -- straight into
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm
MAIN SET
We're bumping up the overall intensity of the Tuesday bike sessions for the next couple cycles before pulling the throttle back. The durations will get shorter as the intensity gets higher.
4 x 7:00 @ 85-95% with 3:00 easy spin between
Build up each 7:00 repeat within the zone. As the set progresses, spend more time above 90% within each repeat.
COOL DOWN
Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally below 50% by the end.
DAILY TOTAL: 2:05
Wednesday
RUN 1:30
20:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
As you fatigue, keep your upper body relaxed and your posture perfect.
Relaxed chest and breathing.
4 x 12:00 steady tempo run @70-75% w/3:00 recovery @60-65% in between
Bring your HR back down to 60% with 5:00 remaining & 50% by the end.
BIKE 2:00
WARM UP
20:00 spinning @90-95rpm
- get your HR up to 60% in the first 12-15:00 and closer to 70% by 20:00
DRILLS
These drills are designed to help smooth your pedal stroke for greater efficiency:
6 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
3 x 20:00 @75% w/3:00 easy spinning @60-70%
- hold 90-95rpm cadence throughout, and shift through several gears
to change the stress on your legs to keep them fresher
COOL DOWN
Spin easy in your small chain ring @95+rpm, allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 3:30
WEEK-TO-DATE: 5:35
Thursday
SWIM 1:00
WARM UP
400 Swim - 200 IM - 200 Choice
MAIN SET
Try to keep your stroke count even throughout the set. As you fatigue, concentrate on perfect technique--shoulder roll, tight streamlines off the walls, stretch out stroke in front and finish it back at your hip.
6 x 300 @ 75-84% w/:30 recovery -- descend 1-3, 4-6
COOL DOWN
6 x 100 w/10 sec rest
- alternate 100IM / 100 Free
- keep your HR below 70% on IMs and 60% on Freestyles
RUN 1:15
Standard track workout format -- use the suggested times only if you can't get to a track.
20:00 easy jog, gradually raising your HR to 70%
- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
We're working towards more pure speed mixed with endurance. We want you to be getting faster but also becoming able to sustain faster speeds in races. Isn't that what it's all about anyway? This workout is to be done on a trail or bike path. The road is OK too, but running at the track isn't necessary, though it can be done there.
12 x (2:00 fast/1:00 easy jog)
Start at a little slower than your 10k effort (about 85-88%) and try to make each repeat slightly faster so that the last few are faster than 5k speed.
Avoid starting out too fast. If you do, you will burn out and be running more slowly despite the fact that your HR is at 95% or higher. Try to remain consistent on your effort/speed of the recovery jogs. Do them very slowly, but keep them even.
Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down
DAILY TOTAL: 2:15
WEEK-TO-DATE: 7:50
Friday
By adding IM work to a swim workout, you will get a lot more out of the time you are puttin in the pool because you'll be working a broader range of muscles and you'll be using them in different ways. By incorporating IM work without increasing your time in the pool, your swimming will improve.
SWIM 0:45
WARM UP
400 easy swim
MAIN SET
4 sets of the following:
150 IM (no free) @80-85% w/:15 rest
100 FR @90% w/:15 rest
50 IM order @90+% w/1:15 rest; go right into next set
COOL DOWN
600 Pull @ 60-70%; perfect technique
RUN 0:30
Do this run at night if you can, so that there is as much time as possible between it and yesterday's track session.
Keep your HR below 65% -- total recovery
DAILY TOTAL: 1:15
WEEK-TO-DATE: 9:05
Weekend Note:
You can choose to do the swim right before biking as a prep for the first transition at your Ironman race, or you can do it afterwards to serve as a recovery as sorts. Whatever works out best for your schedule.
It's best to ride outdoors, even if the weather is suspect. That way, you will be used to varying conditions which you will more than likely encounter on race day.
Saturday, 7/5
BIKE 5:15
These rides are the perfect time to experiment with different fueling options, whether they be different products or different intervals between taking in your calories. Try to work out all the glitches and nail down what works best for you so you go into your race with the utmost confidence.
SWIM 0:30
WARM UP
10 x 75 (50 Swim - 25 Kick) w/:10 recovery
MAIN SET
20 x 25 alt (25 fast with 25 moderate) w/:10 rest
COOL DOWN
300 easy recovery Swim
DAILY TOTAL: 5:45
WEEK-TO-DATE: 14:50
Sunday, 7/6
RUN 1:45
After 15:00 of warming up, settle into a pace between 65-75%. Be consistent and be sure to leave some energy for the rest of the workout. At 1:25, bump up the intensity to 80% for the last 20 minutes.
BIKE 0:45
Immediately after the run @ 75%. Quick transitions at both ends of the ride.
RUN 1:00
Get into your pace right away at 70-75% and hold it there for the first 30 minutes, then bump it up to 80-85% for 15 minutes before warming down the final 15 minutes.
DAILY TOTAL: 3:30
WEEK-TO-DATE: 18:20
Sunday, March 27, 2011
Los Gatos Creek
Back to US. Run with Paolo after 1:30 H biking. Total of 5.93 mi in 47:17 at 7:59 pace.
Saturday, March 26, 2011
Sunday, March 13, 2011
Meridian
Run this morning with Paolo and Raimondo to Meridian. Total of 8.78 mi in 1:14 h at 8:32 pace.
Saturday, March 12, 2011
Roberts
Long day of biking and running. First with a 1:30 h biking on the trainer, then 1 h running with Paolo, finally 3:30 h cycling to Roberts and back.
Thursday, March 10, 2011
Meridian
Run with Paolo, last days with sun light at 5:30AM. Enjoyed the temp and light. Total of 8.74 mi in 1:11 h at 8:09 pace.
Tuesday, March 08, 2011
Week -9
Long week with 35 mi running, the long ride and the swim.
Bike
| Summary | Total | Average |
| Number | 2 | |
| Distance | 101.00 Mi | 50.50 Mi |
| Duration | 06:20:00 | 03:10:00 |
| AHR | 162.00 | |
| Calories | 5981.00 | 2990.50 |
| Average Spd | 15.95 Mi/HR | |
| Average Pace | 03:45 min Mi |
Run
| Summary | Total | Average |
| Number | 5 | |
| Distance | 34.24 Mi | 6.85 Mi |
| Duration | 04:53:41 | 00:58:44 |
| AHR | 163.20 | |
| Calories | 4838.00 | 967.60 |
| Ascent | 2087.00 | 695.67 |
| Average Spd | 7.00 Mi/HR | |
| Average Pace | 08:34 min Mi |
Swim
| Summary | Total | Average |
| Number | 3 | |
| Distance | 6.25 Mi | 2.08 Mi |
| Duration | 04:00:00 | 01:20:00 |
| AHR | 161.33 | |
| Calories | 2824.00 | 941.33 |
| Average Spd | 1.56 Mi/HR | |
| Average Pace | 38:24 min Mi | |
| Avg. 100 Pace | 02:10 min 100 Yd |
This week is more intense.
Ultra Distance GroupCompetitive Season Week 6 Swim 3:00 - Bike 9:50 - Run 5:10 -- Total: 17:00
Monday
Total recovery day -- relax, recover, stretch out, and enjoy...
Tuesday
SWIM 0:45
WARM UP
400 Swim, 200 Kick, 300 Pull
MAIN SET
4 x 400 @75-85% w/30 sec rest
- every 4th length Choice
COOL DOWN
200 @under 60%
BIKE 1:30
20:00 gearing pyramid as follows:
- 4:00 in easy gear @50%
- 6:00 in next harder gear @55-60%
- 6:00 in next gear @60-70%
- 4:00 up one more gear @75%
MAIN SET
3 x (6.2mi / 10km / 17:00) as follows:
- #1 @75%, followed by 3:00 recovery spin
- #2 @84-92%, followed by 10:00 recovery spin
- #3 @84-92% -- go straight into the cool down:
COOL DOWN
Continue spinning, bringing your HR down slowly until it's under 50% by the end
DAILY TOTAL: 2:15
Wednesday Today's total is three hours -- the maximum that we'll ever ask you to do on a weekday -- and you'll need to keep your focus on making it through as easily as possible. Remember, high training volume = low training intensity!
RUN 1:15
15:00 warm up jog, allowing your body to slowly get up to 60-65%
4 x 7:00 steady tempo runs @70-75% w/3:00 @60-70% after each
- focus on holding proper running form
Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
BIKE 1:45
WARM UP
20:00 spinning @90-95rpm
DRILLS
2 x 3:00 Isolated Leg Training w/30 sec recovery after each
3 x 4:30 Variable Gearing ("VG") set w/30 sec recovery spin after each
- each repeat goes 3 x thru the following:
- 40 sec in moderate gear @95-100 rpm
- 20 sec in easy gear @110-115 rpm
- 30 sec in hard gear @85-90 rpm
repeat the following:
2 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
2 x (6.2mi / 10km / 18:00) @75% w/2:00 sec easy spinning
- hold 90-95rpm cadence throughout
COOL DOWN
15:00 easy spin (small chain ring) @95rpm, allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 3:00
WEEK-TO-DATE: 5:15
Thursday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
8 x 250 w/30 sec rest
(Alternate set: 8 x 200 w/30)
- descend 1-4, 5-8
- the first one in each set of 4 should be @75%; the last one at race pace
COOL DOWN
600 Pull, long and relaxed
RUN 1:05
As usual, this session is designed to be done at a track. The durations are included in case you need to run on the road instead.
15:00 easy jog, gradually raising your HR to 70%
This first intermediate set is designed to elevate your HR for the main set:
4 x In & Out (100 / 20 sec) -- 800 total
The main set is designed to get your HR elevated relatively quickly and then held in the suggested zone for the entire period -- the rest intervals will only be enough to allow you to catch your breath, not fully recover.
3 sets of:
4 x (400 / 1:45) @84-92% w/(100 / :30) easy jog after each
- take an additional (800 / 4:00) between sets
Jog easy @60% or below to the end
DAILY TOTAL: 2:05
WEEK-TO-DATE: 7:20
Friday
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
2 sets of
(5 x 150 @75-80% w/30 sec rest); w/1:00 btwn sets
- set #1 is Swim; #2 is Pull
(ALTERNATE SET: 2 sets of 4 x 150)
COOL DOWN
200 easy swim
BIKE 1:00
This is an easy recovery workout designed to give you some relief before the long weekend. If you're dragging and need some additional recovery, feel free to skip this one -- but make up for it tomorrow!
WARM UP
20:00 spinning @95rpm gradually raising your HR up to 65-70%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
Continue spinning @65-70% intensity & 90-95rpm cadence
Bring your HR down under 50% by the end.
DAILY TOTAL: 1:45
WEEK-TO-DATE: 9:05
Saturday This is one of the epic "Iron Days" that you'll have prior to your race, to instill confidence that your body, your equipment, and your fueling strategies are going to be where you need them to get through your big day. Approach this weekend as one big challenge, and have fun with it!
SWIM 0:30
This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery. And, if you're completely shot, you can also skip this entirely (believe me, I've been there!).
800 warmup swim, gradually getting your HR from 60-70%
If you're doing this workout last, then reverse the intensities
(80-75-70-65%)
400 @65% - 300 @70% - 200 @75% - 100 @80%
BIKE 4:35
Get psyched, be prepared, bring along enough spare tires, and test out your fueling strategies here. I've always found it more realistic and manageable (though mentally challenging) to break this kind of ride into multiple loops, with each one ending back at the house, to help simulate an aid station -- more like the "turnaround point"!
If the weather is awful today, then feel free to switch the Saturday and Sunday schedules. Get out there and enjoy!
RUN 0:50
Remember, the duration is really what counts, and you're all teaching your bodies what they will need to do to keep going and going...
Again here, plan to have substantial aid available before and during this effort. You're likely dehydrated after your ride (it's much harder to gauge how thirsty you are on the bike), and you'll benefit from your run much more if you approach it slowly and gradually.
Break this into multiple loops if necessary, and keep going!
DAILY TOTAL: 5:55
WEEK-TO-DATE: 14:00
Sunday, 6/29 What's in store after yesterday? You can view this as being the "rest of the run" -- or a "bike sandwich" as it's been known to be called. You'll begin with essentially no legs, and slowly you'll find life returning to them. Then you'll hop on your big for an extension of the run, which will hopefully also help circulate the blood and help you feel stronger. And finally, you'll finish with your final "victory lap" to the finish...
RUN 1:20
I've found it easiest here to break this into 40 minute segments, preferably as loops that begin and end at the house -- it's sometimes even better if it's broken into one 50-minute and one 30-minute segment following different routes. Keep your HR below 70% throughout, which after yesterday shouldn't be too tough...
BIKE 1:00
This can be done on the road for the sake of more scenery, though the intensity (hold it under 70% here as well) will be easier to control indoors.
If you're inside, break it up as follows:
3 aerobic intervals @60-70% intensity w/3:00 recovery after each:
- #1 (8.4mi / 13km / 22:00)
- #2 (5.6mi / 9km / 17:00)
- #3 (2.8mi / 5km / 9:00)
RUN 0:40
Then it's back outside for your final "victory lap"!
DAILY TOTAL: 3:00
WEEK-TO-DATE: 17:00
Ultra Distance GroupCompetitive Season Week 6 Swim 3:00 - Bike 9:50 - Run 5:10 -- Total: 17:00
Monday
Total recovery day -- relax, recover, stretch out, and enjoy...
Tuesday
SWIM 0:45
WARM UP
400 Swim, 200 Kick, 300 Pull
MAIN SET
4 x 400 @75-85% w/30 sec rest
- every 4th length Choice
COOL DOWN
200 @under 60%
BIKE 1:30
20:00 gearing pyramid as follows:
- 4:00 in easy gear @50%
- 6:00 in next harder gear @55-60%
- 6:00 in next gear @60-70%
- 4:00 up one more gear @75%
MAIN SET
3 x (6.2mi / 10km / 17:00) as follows:
- #1 @75%, followed by 3:00 recovery spin
- #2 @84-92%, followed by 10:00 recovery spin
- #3 @84-92% -- go straight into the cool down:
COOL DOWN
Continue spinning, bringing your HR down slowly until it's under 50% by the end
DAILY TOTAL: 2:15
Wednesday Today's total is three hours -- the maximum that we'll ever ask you to do on a weekday -- and you'll need to keep your focus on making it through as easily as possible. Remember, high training volume = low training intensity!
RUN 1:15
15:00 warm up jog, allowing your body to slowly get up to 60-65%
4 x 7:00 steady tempo runs @70-75% w/3:00 @60-70% after each
- focus on holding proper running form
Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
BIKE 1:45
WARM UP
20:00 spinning @90-95rpm
DRILLS
2 x 3:00 Isolated Leg Training w/30 sec recovery after each
3 x 4:30 Variable Gearing ("VG") set w/30 sec recovery spin after each
- each repeat goes 3 x thru the following:
- 40 sec in moderate gear @95-100 rpm
- 20 sec in easy gear @110-115 rpm
- 30 sec in hard gear @85-90 rpm
repeat the following:
2 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
2 x (6.2mi / 10km / 18:00) @75% w/2:00 sec easy spinning
- hold 90-95rpm cadence throughout
COOL DOWN
15:00 easy spin (small chain ring) @95rpm, allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 3:00
WEEK-TO-DATE: 5:15
Thursday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
8 x 250 w/30 sec rest
(Alternate set: 8 x 200 w/30)
- descend 1-4, 5-8
- the first one in each set of 4 should be @75%; the last one at race pace
COOL DOWN
600 Pull, long and relaxed
RUN 1:05
As usual, this session is designed to be done at a track. The durations are included in case you need to run on the road instead.
15:00 easy jog, gradually raising your HR to 70%
This first intermediate set is designed to elevate your HR for the main set:
4 x In & Out (100 / 20 sec) -- 800 total
The main set is designed to get your HR elevated relatively quickly and then held in the suggested zone for the entire period -- the rest intervals will only be enough to allow you to catch your breath, not fully recover.
3 sets of:
4 x (400 / 1:45) @84-92% w/(100 / :30) easy jog after each
- take an additional (800 / 4:00) between sets
Jog easy @60% or below to the end
DAILY TOTAL: 2:05
WEEK-TO-DATE: 7:20
Friday
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
2 sets of
(5 x 150 @75-80% w/30 sec rest); w/1:00 btwn sets
- set #1 is Swim; #2 is Pull
(ALTERNATE SET: 2 sets of 4 x 150)
COOL DOWN
200 easy swim
BIKE 1:00
This is an easy recovery workout designed to give you some relief before the long weekend. If you're dragging and need some additional recovery, feel free to skip this one -- but make up for it tomorrow!
WARM UP
20:00 spinning @95rpm gradually raising your HR up to 65-70%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
Continue spinning @65-70% intensity & 90-95rpm cadence
Bring your HR down under 50% by the end.
DAILY TOTAL: 1:45
WEEK-TO-DATE: 9:05
Saturday This is one of the epic "Iron Days" that you'll have prior to your race, to instill confidence that your body, your equipment, and your fueling strategies are going to be where you need them to get through your big day. Approach this weekend as one big challenge, and have fun with it!
SWIM 0:30
This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery. And, if you're completely shot, you can also skip this entirely (believe me, I've been there!).
800 warmup swim, gradually getting your HR from 60-70%
If you're doing this workout last, then reverse the intensities
(80-75-70-65%)
400 @65% - 300 @70% - 200 @75% - 100 @80%
BIKE 4:35
Get psyched, be prepared, bring along enough spare tires, and test out your fueling strategies here. I've always found it more realistic and manageable (though mentally challenging) to break this kind of ride into multiple loops, with each one ending back at the house, to help simulate an aid station -- more like the "turnaround point"!
If the weather is awful today, then feel free to switch the Saturday and Sunday schedules. Get out there and enjoy!
RUN 0:50
Remember, the duration is really what counts, and you're all teaching your bodies what they will need to do to keep going and going...
Again here, plan to have substantial aid available before and during this effort. You're likely dehydrated after your ride (it's much harder to gauge how thirsty you are on the bike), and you'll benefit from your run much more if you approach it slowly and gradually.
Break this into multiple loops if necessary, and keep going!
DAILY TOTAL: 5:55
WEEK-TO-DATE: 14:00
Sunday, 6/29 What's in store after yesterday? You can view this as being the "rest of the run" -- or a "bike sandwich" as it's been known to be called. You'll begin with essentially no legs, and slowly you'll find life returning to them. Then you'll hop on your big for an extension of the run, which will hopefully also help circulate the blood and help you feel stronger. And finally, you'll finish with your final "victory lap" to the finish...
RUN 1:20
I've found it easiest here to break this into 40 minute segments, preferably as loops that begin and end at the house -- it's sometimes even better if it's broken into one 50-minute and one 30-minute segment following different routes. Keep your HR below 70% throughout, which after yesterday shouldn't be too tough...
BIKE 1:00
This can be done on the road for the sake of more scenery, though the intensity (hold it under 70% here as well) will be easier to control indoors.
If you're inside, break it up as follows:
3 aerobic intervals @60-70% intensity w/3:00 recovery after each:
- #1 (8.4mi / 13km / 22:00)
- #2 (5.6mi / 9km / 17:00)
- #3 (2.8mi / 5km / 9:00)
RUN 0:40
Then it's back outside for your final "victory lap"!
DAILY TOTAL: 3:00
WEEK-TO-DATE: 17:00
Sunday, March 06, 2011
Meridian
Some raining today and tired legs from the ride. Paolo and I ran to Meridian and back. Total of 8.8 mi in 1:12 h at 8:16 pace.
Saturday, March 05, 2011
Gilroy
Long ride today. First a 2h on the trainer for a 36 miles, then left for a group ride with SVTC. unfortunately I lost the Garmin 305, hope somebody in the group took it. The second ride was almost to Gilroy for 65 mi. Total of 101 mi in 6:20 h.
Tuesday, March 01, 2011
Meridian
Run with Paolo, Total of 9.06 mi in 1:14 at 8:18 pace. Last some reports from the 10/11 training start date.
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