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Week > 6

Monday

  • Complete recovery day.

Tuesday

Bike : – 0:50

  • 15:00 Warm up spin
  • 15 sec fast spinning/15 sec easy, 30/30, 45/45, 60/60 (5:00 total)
  • 3 x 6:00 w/2:00 recovery, hold your HR |-§-| 75%
  • #1 & 2 in « medium » gear, #3 in « hard » gear
  • Alternate Set
  • 3 x 4:30 |-§-| 84-88% w/3:30 recovery spin, all in « hard » gear
  • Cool down spin to 0:50 total

Run : – 0:30

  • The entire time at a steady aerobic pace, keeping your HR at or under 65%.
  • Use a quick leg turnover and keep your shoulders and head square, steady, and relaxed.
  • From 13-21 minutes (8 min. total), throw in
  • 4 x 20 second strides w/1:40 recovery in between.
  • Let your stride tempo increase to your pace for a timed mile, but stay relaxed.
  • Your HR may rise during (and shortly after) the strides to 80+%, but you should
  • continue to recover until your HR returns back under 65% again.
  • Finish the Run with a Cool down to 30 total minutes, bringing your HR gradually down to 50%.

Daily total > 1:20

Week > to date > 1:20


Wednsday

Swimming 0:45

  • Warm up
  • 300 Swimming – 100 Kick – 200 Pull
  • 4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each
  • Main set
  • 2 x 500 Swim, alternate (50 |-§-| 70% / 25 |-§-| 84-88%)
  • (Alternate Set: 2 x 350)
  • Cool down
  • 300 easy swim

Bike : – 0:45

  • 15:00 Warm up spin – use 
  • 3 x : (2:00 in middle gear, 1:30 easy gear, 2:30 hard gear) w/30 sec recovery
  • Spin easy |-§-| 60-65% to 0:45 total

Daily total > 1:30

Week > to date > 2:50


 Thursday

Swimming 0:40

  • Warm up
  • 400 Swimming – 200 Kick – 200 Pull
  • Main set
  • 6 x 150 w/15 sec recovery, |-§-| slightly elevated HR (75%) …record your average time for these, using your stopwatch
  • to record each repeat if you can
  • Cool down
  • 300 easy swim

Run : – 0:40

  • 15:00 Warm up jog, keeping your HR under 70%
  • 2 x 4:00 w/2:00 recovery
  • #1 moderate |-§-| 65-70%
  • #2 comfortably fast, |-§-| 70-75%
  • Alternate Track Set
  • Do this instead of the above only if you feel ready for some high intensity work!
  • 2 sets of the following:
  • (1200m / 5:30) |-§-| 75-80%; (400m / 2:00) recovery
  • (800m / 3:30) |-§-| 84-88%; (400m / 2:00) recovery
  • (400m / 1:45) |-§-| 88+% (400m / 2:00) recovery
  • Cool down completely, getting your HR below 60% by the end especially if you did the track workout

Daily total > 1:20

Week > to date > 4:10


Friday

Swimming 0:45

  • Warm up
  • 500 Swimming – 250 – 250
  • Main set
  • 5 x 250 w/20 sec recovery – all at moderately hard effort
  • (Alternate Set: 4 x 200)
  • Cool down
  • 300 easy

Bike : – 0:30

  • Spin easy in your small chain ring for the entire duration,
  • keeping your HR at or below 65%:
  • Begin in a very easy gear (i.e. 39×19) for 3:00,
  • then adjust to the next hardest gear (39×17) for 6:00,
  • then the next hardest (39×15) for 9:00,
  • and then back down (to 39×17) for 6:00
  • and the lowest (39×19) for 3:00

Daily total > 1:15

Week > to date > 5:25


Saturday

Bike : – 1:00

  • 15:00 Warm up spin – use  » « 
  • 3 x w/30 sec light spinning after each
  • (2:00 in middle gear |-§-| 65% / 1:00 in easy gear |-§-| 60% / 3:00 in hard gear |-§-| 70%)
  • 2 x 6:00 |-§-| 80% w/5:00 recovery
  • #1 use « medium » gear and spin 95-100 rpm;
  • #2 use « hard » gear and spin 88-92 rpm
  • record your times and avg HR for both repeats
  • Alternate Set
  • 2 x 6:00 |-§-| 84% w/5:00 recovery
  • use « hard » gear on both repeats
  • Cool down to 1:00 total

Run : – 0:25

  • Work on keeping your leg turnover relatively fast, holding your head steady by
  • reducing any up-and-down bouncing. Ignore your competitive instincts to attack
  • the hills and boost your heart rate. It’s important to keep your intensity in check,
  • especially during the building winter months.

Daily total > 1:25

Week > to date > 6:50


Sunday

Run : – 0:40

  • Hold your HR at or below 70% throughout today’s long run. Fight the tendency to push it …. really use the 70% intensity level as a strict upper limit for your heart rate.
  • You’re building cardiovascular strength now; we’ll focus on the higher intensity work later in the pre-season.

Bike : – 0:30

  • Flush out your legs with an easy spin directly after the run, either indoors or outside if you can.

Daily total > 1:10

Week > to date > 8:00

Swimming 2:10 – Bike : – 3:35 – Run : – 2:15 – Total: 8:00

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