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Week > 12

The total training time cracks the 10-hour mark. Listen to your body, though. If you feel you need an extra days rest, take it.


Monday

  • Complete recovery day

Tuesday

Bike : – 1:10

  • The Main set focuses on developing a sense of pace for the shorter, harder rides.
  • The intensity level is high, so make sure to stay focused and Cool down completely at the end.
  • 15:00 Warm up, as follows:
  • – 5:00 in easy gear, 5:00 in moderate gear, 5:00 in moderately hard gear :
  • 5 x 15 sec build to a sprint (115-120 rpm) w/45 sec easy spin after each
  • Main set
  • The goal is to establish a strong pace that you can maintain over the entire  interval … don’t start out too hard, or you’ll never make it! Also, if you’d rather …you can substitute a distance that you can cover over the 20:00 time frame
  • (anywhere from 10K to 8 miles, for most of you). This will make it easier to make meaningful comparisons when we do similar sets in the future.
  • 2 x 15:00 |-§-| 84-88% intensity w/10:00 active recovery |-§-| 60% after each
  • Cool down completely, gradually reducing your HR gradually to under 60%.
  • After the previous set this could take quite a while to accomplish!

Run : – 0:45

  • Tuesday’s steady tempo run, with a few bursts thrown in to help teach your body proper form  and faster leg turnover. During these « bursts » you should feel very relaxed and smooth while developing a sense of what it feels like to Run efficiently and fast.
  • Warm up gradually, taking 15-20:00 to get up to 75%
  • 6 x 20 sec using , w/1:40 recovery after each « burst »
  • Maintain through the remainder of the time, gradually …. letting your HR return below 60%.

Daily total > 1:55

Week > to date > 1:55


Wednsday

Swimming 0:45

  • Warm up
  • 200 Swim
  • 4 x 50 Swimming w/10 sec rest: 1-4 (#4 is pretty fast, ~85%)
  • Main set
  • 1500 continuous swim … this will be an occasional benchmark so you can see how your swimming is  improving as the season progresses.
  • Fight the urge to start out too hard  a good way to approach this is to try to descend each 500 (each one faster  than the one before), but don’t start out too slow. Get psyched and good luck!
  • (Alternate set: 1250 Swim)
  • Cool down
  • 4 x 50 easy Swimming w/10 sec after each
  • Cool down completely

Bike : – 1:00

  • 15:00 Warm up spin … stay in your small chain ring throughout, progressing from 85 rpm at the  beginning to 105-110 by the end of the Warm up period.
  • 3 x 4:30 set w/30 sec after each – do the following twice per set:
  • 60 sec in medium gear |-§-| 105 rpm,
  • 45 sec in easy gear |-§-| 115 rpm,
  • 30 sec in harder gear |-§-| 95 rpm
  • 3 x 4:30 set w/30 sec after each – perform as follows:
  • 20 sec right leg – 10 sec transition – 20 sec left leg – 10 sec transition
  • 30 sec right leg – 15 sec transition – 30 sec left leg – 15 sec transition
  • 40 sec right leg – 20 sec transition – 40 sec left leg – 20 sec transition
  • Continue spinning in your small chain ring, cooling down gradually by  reducing your cadence from 100+ rpm down to the mid-80’s

Daily total > 1:45

Week > to date > 3:40


Thr

Swimming 0:45

  • Warm up
  • 300 Swim
  • 200 w/o kick board (ok to use fins)
  • 300 Swim
  • Swimming progressively faster than first 300, building up to 85% intensity by the end
  • Main set
  • 10 x 100 w/30 sec rest after each (Alternate set: 8 x 100) ….each 100 should be comprised of:
  • 25 Kick – 25 (follow order) – 50 freestyle, hard
  • – the final 50 freestyle should be as fast as possible on every repeat
  • Cool down
  • 3 x 100 easy Swimming w/10 sec rest after each – Cool down gradually & completely

Run : – 1:00

  • This can be performed either at the track or on the road:
  • 15:00 Warm up jog, gradually getting your HR from 50% to 70% by the end 
  • 4 x 7:00 efforts |-§-| 80-84% w/3:00 recovery |-§-| 60% after each
  • Track alternative:
  • 4 x (1 mile / 1600m) |-§-| 80-84% w/600m recovery jog after each
  • – record your times for these to use for future comparison
  • Cool down completely until your HR returns to 60%

Daily total > 1:45

Week > to date > 5:25


Friday

Swimming 1:00

  • Warm up
  • – Done continuously, with 10 sec rest after each repeat:
  • 4 x 100 Swimming w/15 sec rest after each, |-§-| 60-70% intensity
  • 4 x 50 Swimming w/10 sec rest after each, |-§-| 75-80% intensity
  • 4 x 25 Swimming w/5 sec after each, |-§-| 85-90% intensity
  • Main set
  • Concentrate on getting into a rhythm with each of the following swims, … and keep your consistent even as the pace increases.
  • ( with paddles is fine)
  • 800 Swimming |-§-| 75% intensity
  • 2 sets of (3 x 200 Swimming w/15 sec after each) – 1:00 extra rest between sets
  • – from 70% on #1 to 90+% on #3 for both sets
  • (Alternate Set: 500 Swimming – 4 x 200)
  • Cool down
  • 4 x 50 w/10, continuous Cool down to complete recovery

Bike : – 0:45

  • This is an active recovery ride and is less important that today’s swim.
  • You can go for an easy spin outside if you prefer, or an easy spin on the trainer.
  • Either way, keep it in the small chain ring and stay focused on active recovery
  • keep the intensity level at or under 75% throughout the ride.

Daily total > 1:45

Week > to date > 7:10


Saturday

Bike : – 1:20

  • 20:00 Warm up spin:
  • – 5:00 in easy gear, 7:00 in moderate gear, 8:00 in moderately hard gear
  • Progressive Intervals:
  • 27:00 (or 15km / 9.3 miles) |-§-| 75%, 1:00 recovery |-§-| 60%
  • 18:00 (or 10km / 6.2 miles) |-§-| 80%, 2:00 recovery |-§-| 60%
  • 10:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : – 0:30

  • This is a shorter « brick run » that should be thrown directly after today’s ride.
  • The intensity should begin pretty high … you’ll still be « up » after your ride … and then follow a gradual decline toward the end.
  • You should optimally spend about
  • 10:00 |-§-| 80%,
  • 10:00 |-§-| 70-75%,
  • and the remainder coasting in toward 50-60%.

Daily total > 1:50

Week > to date > 9:00


Sunday

Run : – 1:10

  • Get into the Run : – slowly, gradually bringing your HR intensity up to 70% by the 15:00 mark.
  • Then begin the following:
  • 3 x 10:00 |-§-| 75-80%, with 5:00 active recovery jogs |-§-| 60%
  • The remainder should be performed at a very slow, steady pace |-§-| 60-65% intensity.

Bike : – 0:00

  • There is no post Bike Run  scheduled for today. It’s been a great week. You completed your first Week with over 10 hours worth of training and your longest Week of running …

Daily total > 1:40

Week > to date > 10:10

Swimming 2:30 – Bike : – 4:15 – Run : – 3:25 – Total: 10:10

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