Swim (a leettle speed work)
300 as: 50 smooth/25 build/25 fast. 3x
4x50 dr @ 1:10
4x50 @ 1:00
3x25 @ :35
75 choice @ 1:45
50 ez
5x50 @ :50
4x25 @ :30
100 @ 1:50
50 ez
600 as: 300 p @ 6:00, 300 k/s by 50's @ 6:40
2x25 @ :35 build
2x25 sprint @ :30
200 @ 4:15 (rest 10 sec. @ ea.50, hold interval)
200 ez as: 25 k/25 dr/50 ez swim
2,500 total. 50 minutes.
Strength training with weights and core work. 45 minutes.
Friday
Run 50 minutes.
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zones 3-5.
Followed by
Bike 30 minutes
Ride in HR 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Foam roller and stretch.
On tap for this weekend:
Swim 2,400 yards of speed work and efficiency. Descending sets with less strokes per 100.
Bike 105 minutes (1:45) on trainer. Some intervals of 5X6 min. in HR zones 4-5 (LT). Smooth Pedaling at 80-90 rpm in aero position.
Run 2 hours at 70-75% of max HR.
Pack for Italy training camp.
6 comments:
That's some great workouts! Have fun in Italy! How could you not, though. duh!
Have a great time in Italy you lucky duck :)
Jeff,
I enjoy reading your blog but just noticed that on the side you have 130 days to IM Canada where in fact we have 161 days. Hope your boat didn't sail too soon.
Enjoy Italy.
trevor,
Aaaack, thanks for noticing coutdown timer. I use the old english clock whereas you likely use metric. Actually I planned on doing the entire race course a month before so I'd familiar with it...not.
Just my misguided mouse clicking. it's been corrected now.
Looks like you're resting up for something special. Have fun in Italy!!! I'm so jealous. Try to go light on the "birra" until after it's over.
Post a Comment